10 Chair Resistance Band Exercises

Staying independent and strong are priorities for many seniors. Building muscle can increase bone density, which can help prevent falls — the top cause of non-fatal and fatal injuries according to the Centers for Disease Control and Prevention.

The CDC recommends that seniors do strength training twice a week. It’s never too late to start exercising.

“If you can move a muscle, you should. It may help you live longer and better,” according to researchers cited by Harvard Medical School.

My mom and I created a 10-exercise chair workout video for seniors and beginner exercisers designed to help build muscle in your upper and lower body. The exercises can be done with or without the bands. But we encourage you to use the bands -- resistance builds muscle!

You can do the full workout with us and/or check out the individual exercise descriptions below!

If you need bands, my mom and I use these that are available on Amazon. (Note: We receive compensation for referrals that we use to create these videos - thanks in advance!)

Pro tips:

Do each exercise slowly, engaging the muscles.
Be sure to breathe!

Point and Flex - ankles, feet, calves

Hold one end of the band in each hand.
Step your right foot into the loop of the band so its on the ball of your foot
Make sure there is tension in the band when you point your toe.
Flex your foot -- that’s one rep.
Do five on the right and five on the left.

Leg Lift - front thighs

Hold one end of the band in each hand.
Step your right foot into the loop of the band so its on the ball of your foot
Lift your leg slowly, toe pointed to the ceiling
Lower leg slowly

Leg Press - thighs, hamstrings, glutes

Hold one end of the band in each hand.
Step your right foot into the loop of the band so its on the ball of your foot
Bend your knee and then extend it straight out
Do 5 reps
Repeat on the left side

Hip Opener - hips, thighs

Place band on top of thighs even on the right and left
Criss cross the band ends under your thighs
Hold ends of bands in your hands, arms at 90 degree angle to your body
Step out and in to the right for 5 reps
Repeat on the left side

Abdominal Lean - abdominals

Sit in the middle of your chair so you have space behind you
Feet hip distance apart on the floor
Hold the band at shoulder level, shoulder width apart with tension
Sit up straight, engage the core
Keep head, neck, and spine in alignment
Lean back to feel tension in front abdominals
Come back up
Do 5 reps

Chest Press

Wrap band around your back holding the each end of the band in each hand
Band should be inside your arms
Starting position: Press both fists out out to feel tension in the band
Imagine you are punching both fists forward
Punch out and bring fists back toward chest slowly
Do 10 reps

Shoulder Press

Place your right foot on the band
Starting position: Hold the band in your right hand at shoulder level - you should feet tension in the band
Punch up toward the ceiling
Do 5 reps
Repeat on the left side

Tricep Extension

Place your right foot on the band
Starting position: Pull straight right arm back with tension in the band, upper arm slightly lifted, elbow to the back of the room
Keeping upper arm still, bend elbow slowly and then straighten arm slowly
Do 5 reps
Repeat on the left side

Bicep Curl

Place your right foot on the band
Starting position: Hold band in right hand, palm facing up, feel tension in the band
Pull your hand to shoulder level to feel bicep contract
Straighten arm
Do 5 reps
Repeat on left side

Pull aparts

Starting position: Hold band in front of you, shoulder level and shoulder width apart with tension
Pull elbows back, squeezing shoulder blades together
Feel the band pull apart
Return to starting position
Do 10 reps

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