The Best Resistance Band Exercises for Seniors and Adults Over 50

Strength training in your 50s

In your 50s, maintaining your strength is a big priority, especially as you start to experience (natural) age-related muscle loss. That’s why the best group exercises for middle age involve a little more strength than moves for later in life, says personal trainer Noam Tamir, CSCS.

“These are more difficult because they require more stability with single-leg stance exercises,” he says. “A lot of people in their 50s can do what they were able to do in their 40s.”

Although you want to maintain as much strength as possible at this age, the movements above should feel comfortably difficult. If certain movements seem too difficult, opt for a lighter resistance band.

Strength training in your 60s

As you reach your 60s, you may start to see more visible changes in your strength and balance, says Tamir. Exercises that once seemed easy may be a little more difficult, which is why maintaining strength and preventing injury are priorities.

Tamir recommends modifying the exercises above and opting for a similar position for everyone, so you don’t have to get down and up from the ground with each movement, which can become more difficult as you age.

Strength Training at Seventy and Beyond

Typically, age seventy (and beyond) is when your body experiences the greatest muscle loss, also known as sarcopenia, says Tamir. As your body loses muscle, your risk of falls and injuries increases.

Exercises to improve your balance are key. Modify the exercises above as much as possible (perhaps opting for a seated version of each) and focus on your lower body and core to help build stability and overall motor control.