This anti-aging resistance bands workout can build muscle in 20 minutes

Roll back the years with this full body, anti-aging resistance band workout which can be done anytime, anywhere

Resistance band workout
(Image credit: Getty Images)

Of the many, many anti-aging tips and tricks out there, strength training is one of the most critical. Whether you use resistance bands, weights or your own bodyweight, incorporating strength training into your routine can make a real difference to the way your body ages. 

The best resistance bands have an advantage over adjustable dumbbells as they're extremely portable and safe for beginners to use, which means this workout is great for all fitness levels. Not finding it very challenging? Double up a longer band to increase the tension, or use a thicker band.  

PT Kate Rowe-Ham (founder of Owning Your Menopause (opens in new tab)) has put together a 20-minute anti-aging resistance band workout, together with diagrams from  resistance band company The Slouch Potato (opens in new tab).  For best results, use a long loop resistance band. 

Anti-aging resistance bands workout

Kate recommends aiming for 10-12 reps and four sets of each exercise. “These moves will help with functional movement as well as building strength for mobility and longevity,” she says.

“Perform each movement slowly, smoothly and with control,” adds Vicki Williams, founder of the Slouch Potato. “Engage your core & remember to breathe. Challenge your muscles by increasing resistance slowly and give your muscles time to recover. Rest days are good!” 

1. Bent over row

Resistance bands

(Image credit: Slouch Potato)

2. Band pull apart

  • Double up the band and hold the looped ends at knee height with legs slightly bent, back straight. Squeeze your shoulders to pull it up to your ribs. 
  • Return slowly to start position. That’s one rep.

Resistance bands

(Image credit: Slouch Potato)
  • Grip the band at both ends, holding it out in front of you at shoulder height with your arms straight. 
  • Pull the band apart as far as you can, keeping your back straight. 
  • Hold it for a second then return slowly to start position to complete the rep. 

3. Band squats

Resistance bands

(Image credit: Slouch Potato)
  • Stand on the band with your feet slightly wider than shoulder-width apart, bring the top of the band up to rest on the front of your shoulders. 
  • Lower into a squat, with your chest up and your knees over your toes. Then push up to the starting position to complete the rep. 

4. Band bicep curl

Resistance bands

(Image credit: Slouch Potato)
  • Stand with both feet, shoulder-width apart, on the resistance band. 
  • Grasp the band with both hands and hold it with arms down at your side, palms facing forwards. 
  • Bend at the elbow and lift your hands toward your shoulders. 
  • Return slowly to start position. That’s one rep. 

5. Band deadlift

Resistance bands

(Image credit: Slouch Potato)
  • Stand with both feet, shoulder-width apart, on the resistance band. 
  • Grasp the band with both hands and hold it with arms down at your side, palms facing forwards. 
  • Bend at the elbow and lift your hands toward your shoulders. 
  • Return slowly to start position. That’s one rep. 

Why do this workout?

Not only is strength training critical in preventing the muscle and bone loss that occurs as we age but it has also been found (opens in new tab) to improve resting metabolic rate - which naturally slows with age and can result in the ‘middle age spread’. 

According to a 2001 paper (opens in new tab), strength training can also improve risk factors for age-related health issues such as type 2 diabetes and heart disease while a 2022 study (opens in new tab) found resistance training can even improve sleep - a common problem for older adults and one which can impact on weight, skin and health.  

The good news for those who don’t enjoy lifting weights is that a meta-analysis of research published in 2019 (opens in new tab) found training with resistance bands to provide similar strength gains as conventional weight machines and dumbbells. 

Want to try something different? Check out our list of the best chest workouts with resistance bands.

Claire is a freelance health, fitness and food journalist who has written for titles including Women’s Health, Top Santé, Woman & Home, Feel Good You, the Telegraph and Independent. She has a passion for being outside in nature and you’re more likely to find her walking in the woods or joining an exercise class in the park than pounding a treadmill in the gym. She also has a special interest in nutrition and healthy eating, having previously been Food Editor at Top Santé magazine. Her top fitness tip? Take your exercise outdoors wherever possible. It has been shown to boost the physical as well as mental health benefits of a workout and also to make you more likely to want to do it again!