Resistance Band Exercises To Get Stronger as You Age

Taking the necessary steps to stay strong and in good shape as you age is a must. According to Harvard Health PublicationA decline in your physical abilities, such as speed, stamina, and strength, is a natural part of aging. Completing daily tasks and activities, such as getting groceries to your car and home, tending to the garden, keeping your balance on slippery surfaces, and even playing with your grandchildren can become more challenging. Staying physically active is the name of the game so you can preserve your coordination and strength. So we’ve rounded up five of the best exercises with resistance bands to strengthen you as you get older.

Muscle helps to stay healthy and fit, and prevent diseases. Regardless of what your fitness goals are, you should engage in regular exercises strength training. You can always use fitness basics like dumbbells, barbells, and kettlebells to get strongerHowever, resistance bands are an underrated tool that can also be incredibly effective. Working with a resistance band is low impact and the tension you get challenges your muscles.

Now that we’ve gotten excited about how amazing resistance bands are, let’s get into the exercises to get stronger as you get older. Grab a resistance band and let’s do it. And then don’t miss 5 Daily Exercises to Improve Muscular Endurance as You Age.

Begin this routine with a few rows of bands. Prepare by wrapping your resistance band around a sturdy surface, such as a post or beam. Hold the band with both hands and take a couple of steps back to gain some tension. Keeping your core contracted, draw your elbows back and squeeze your shoulder blades together. Next, fully straighten your arms to get a full stretch before performing the next repetition. Complete three sets of 15 repetitions.

Band squats, demonstrated above, will have you place both feet in a resistance band, placing them shoulder-width apart. Hold the band at shoulder height. Then, squat down by sitting on your heels. Stand back up, flexing your glutes to finish the movement. Complete three sets of 15 repetitions.6254a4d1642c605c54bf1cab17d50f1e

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Begin this exercise by placing one foot on the resistance band. Grab the band with both hands at chest height. Place the other foot behind you, keeping your toes firmly planted. Your chest should remain upright and your core tight as you lower yourself until your back knee touches the ground. Drive through the heel of the front leg to come back up. Perform all repetitions on one leg before switching to the other. Complete three sets of 10 repetitions for each leg.

Overhead band triceps extensions will allow you to wrap a resistance band around the bottom of a sturdy beam or pole and attach to the handles. Turn and raise your arms so that the band is directly behind you. Bend your elbows to where your biceps touch your forearms for a deep triceps stretch. Once they’ve touched, extend your arms and flex your triceps hard at the top. Complete three sets of 15 repetitions.

For this final exercise, tie a resistance band around a sturdy beam and step to the side to put some tension on it. Hold the end of the band with both hands using an overhand (overhand) grip and make sure your feet are set in a wide stance. Keep your core tight as you rotate the band across your body from your upper back. Flex your obliques through the full range of motion, then return to the starting position. Complete three sets of 15 repetitions for each side.

Tim Liu, CSCS