Resistance band workouts offer a convenient and effective way to stay active and fit as you grow into your 40s, 50s, 60s, and beyond. These versatile bands provide adjustable resistance, making them suitable for all fitness levels. That’s why I compiled five of my best resistance band workouts to stay active and fit as you age. These routines fire up different muscle groups and improve your overall strength, flexibility, and mobility.

Work these seamless resistance band workouts into your fitness regimen, and you’ll be so happy you did. Remember to start with a suitable resistance level that feels comfortable and doable for your body, and gradually increase as you progress. Always listen to your body and consult with a healthcare professional before starting any new exercise program—especially if you have existing health concerns. Stay consistent, and enjoy the benefits of an active lifestyle at any age!

Keep reading for my five best resistance band workouts to stay active and fit. And when you’re finished working out, be sure to check out these 8 Tips for Boosting Muscle Growth After 50, According to a Trainer.

Workout #1: Upper-Body Strength

Strengthening the upper body is essential for maintaining functional independence as we age. This resistance band workout focuses on targeting the muscles in your upper back, shoulders, and arms. By incorporating exercises like resistance band rows, chest presses, and bicep curls, you’ll not only build strength but also improve posture and enhance everyday tasks like lifting and reaching.

1. Resistance Band Rows

Secure the resistance band at chest height. Grip the handles with your palms facing each other, and step back to create tension. Pull the handle toward your chest, squeezing your shoulder blades together. Slowly return to the starting position, maintaining control. Complete three sets of 10 to 12 repetitions.

2. Resistance Band Chest Press

Anchor the resistance band behind you at chest height. Hold the handles with your palms facing down and your arms extended. Press the handles forward until your arms are straight in front of you. Slowly return to the starting position, keeping tension on the band. Complete three sets of 10 to 12 repetitions.

3. Resistance Band Bicep Curls

illustration of resistance band bicep curls arm workouts
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Stand on the resistance band with your feet hip-width apart. Hold the handles with your palms facing up and your arms extended. Curl the handles toward your shoulders, contracting your biceps. Slowly lower the handles back to the starting position. Perform three sets of 10 to 12 repetitions.

Workout #2: Lower-Body Strength

A strong lower body is vital for stability, balance, and mobility—especially as you age. Whether you’re climbing stairs or getting up from a chair, a strong lower body will support you in daily activities, promoting an active and independent lifestyle.

This resistance band workout targets the major muscle groups in the lower body, including the quadriceps, hamstrings, and glutes. By incorporating exercises like resistance band squats, deadlifts, and lunges, you’ll improve lower-body strength, enhance joint stability, and reduce the risk of falls.

1. Resistance Band Squats

band squats
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Place the resistance band under your feet, and hold the handles at shoulder height. Lower into a squat position, keeping your chest up and your knees aligned with your toes. Drive through your heels to return to standing, squeezing your glutes at the top. Repeat the movement, maintaining tension on the band throughout. Perform three sets of 10 to 12 repetitions.

2. Resistance Band Deadlifts

resistance band deadlift
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Stand on the resistance band with your feet shoulder-width apart, holding the handles in front of your thighs. Hinge at the hips, keeping your back straight, and lower the handles toward the ground. Engage your hamstrings and glutes to return to the starting position, standing tall. Repeat the movement, focusing on the hip hinge and maintaining tension on the band. Complete three sets of 10 to 12 repetitions.

3. Resistance Band Lunges

Stand on the resistance band with your feet hip-width apart, holding the handles at your sides. Step one foot back into a lunge position, bending both knees to lower toward the ground. Push through the front heel to return to standing, maintaining tension on the band. Alternate legs and repeat the movement, focusing on controlled movements. Perform three sets of 10 to 12 repetitions on each leg.

Workout #3: Core Stability

Core strength is the foundation of overall stability and balance, crucial for maintaining a healthy and active lifestyle as we age. This resistance band workout focuses on strengthening the muscles of the core, including the abdominals, obliques, and lower back. By incorporating exercises like resistance band twists, plank variations, and seated leg lifts, you’ll improve core stability, enhance posture, and reduce the risk of lower back pain.

1. Resistance Band Wood Chops

Anchor the resistance band at shoulder height. Stand perpendicular to the anchor point with your feet shoulder-width apart, and hold the handle with both hands. Rotate your torso, and pull the handle diagonally across your body, mimicking a wood-chopping motion. Return to the starting position with control, engaging your core throughout. Perform three sets of 10 to 12 repetitions on each side.

2. Resistance Band Pallof Press

Attach the resistance band to a stationary object at chest height. Stand perpendicular to the anchor point with your feet shoulder-width apart. Hold the band with both hands at chest height, and extend your arms fully. Maintain a strong core, and resist the band’s pull as you press it away from your body. Return to the starting position with control, keeping tension on the band. Perform three sets of 10 to 12 repetitions on each side.

3. Resistance Band Plank Rows

Assume a forearm plank position holding onto the resistance band, which should be looped around a sturdy pole. Keep your body in a straight line from your head to your heels, and engage your core muscles. Pull the hand that’s holding the band toward your ribs, bending your elbow and keeping it close to your body. Slowly return to the plank position, and repeat on the other side, alternating arms. Perform three sets of 10 to 12 repetitions on each side.

Workout #4: Flexibility and Mobility

Maintaining flexibility and mobility is key to staying agile and active as you get older. This resistance band workout emphasizes stretching and mobility exercises to improve joint range of motion and muscle flexibility. By incorporating exercises like hamstring stretches and hip openers, you’ll increase flexibility, reduce muscle stiffness, and alleviate joint discomfort.

1. Resistance Band Hamstring Stretch

Lie on your back with one leg extended and the other foot looped through the resistance band. Keeping your leg straight, gently pull the resistance band toward you until you feel a stretch in your hamstring. Hold the stretch for 15 to 30 seconds, then switch legs.

2. Resistance Band Hip Flexor Stretch

Kneel on the ground with one knee bent and the other foot looped through the resistance band. Lean forward slightly, pushing your hips forward until you feel a stretch in the front of your hip. Hold the stretch for 15 to 30 seconds, then switch sides.

Workout #5: Full-Body Circuit

Achieving overall fitness requires a balanced approach that targets all major muscle groups in the body. This resistance band workout offers a comprehensive full-body conditioning routine to improve strength, endurance, and cardiovascular health. By combining exercises like resistance band squats, rows, presses, and lunges, you’ll engage multiple muscle groups simultaneously, maximizing calorie burn and muscle activation.

1. Resistance Band Squat to Shoulder Press

Stand on the resistance band with feet shoulder-width apart, holding the handles at shoulder height. Perform a squat by lowering into a seated position, keeping your chest up and your knees aligned with your toes. As you return to standing, press the handles overhead into a shoulder press motion. Lower the handles back to shoulder height, and repeat the sequence. Perform three sets of 10 to 12 repetitions.

2. Resistance Band Standing Rows

Stand on the resistance band with your feet shoulder-width apart. Pull the resistance band up toward your shoulders. Slowly release the tension, and lower your arms back to the starting position, maintaining control. Perform three sets of 10 to 12 repetitions.

3. Resistance Band Bicycle Crunches

Lie on your back with a resistance band looped around your feet. Lift your legs off the ground, and bend your knees to a 90-degree angle. Alternate bringing your left elbow toward your right knee while extending the left leg straight. Repeat on the other side, mimicking a bicycle pedaling motion while keeping tension on the band. Perform three sets of 10 to 12 repetitions on each side.

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