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Full-Body Resistance Band Exercises for Over-65s

Full-Body Resistance Band Exercises for Over-65s — video by Dr. Dave Candy - Physical Therapist Play · 16:23

Video by Dr. Dave Candy - Physical Therapist on YouTube · Open on YouTube

A physical therapist shows how to work the whole body with simple bands for over-65s, no anchor needed: calf raises, hip hinges, squats, wall push-ups, presses, rows, curls and shoulder work, with advice on picking the right resistance.

  • 16 min
  • All levels
  • Low impact (no jumping)
  • resistance band, wall

Good forHealthy ageing

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Step by step 10

Tap a time to watch that step in the video.

  1. Calf raises: band under the balls of your feet, rise onto your toes and lower; grip shorter to make it harder. 1:31
  2. Romanian deadlift: keep your spine neutral, push your hips back to reach down, then drive your hips forward. 2:35
  3. Squats: feet hip-width on the band, band at shoulder level for more effort, sit your hips back and stand. 3:18
  4. Chest press with the band round your back, then wall push-ups with the band; a counter or floor is harder. 4:19
  5. Overhead press standing on the band, letting your shoulder blades move; then bent-over triceps kick-backs. 6:03
  6. Back: pull the band down from overhead to shoulder level, then seated rows, squeezing your shoulder blades. 8:03
  7. Biceps curls: band under your feet, elbows pinned to your sides as you curl up and down. 10:13
  8. Rotator cuff: band pull-aparts, external rotations as high as is comfortable, then diagonal pulls. 10:46
  9. Shoulder raises: out to the side, to the front with thumbs up, then bent over or upright for the back. 13:32
  10. Core rotation: stand on one end and turn gently to the other side without over-twisting; then switch. 15:14

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Choose a band that feels challenging; gripping the band shorter makes it harder
  • Keep your spine neutral on the hip hinge, moving at the hips not rounding your back
  • Make push-ups easier or harder by changing from wall to counter to floor

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 6 takes load

  • Shoulders takes loadpresses, raises, rotations, band patterns, rows
  • Elbows takes loadcurls, triceps kickbacks, presses
  • Lower back takes loadband Romanian deadlift, bent-over raises, rotations
  • Hips takes loadRomanian deadlift, squats
  • Knees takes loadband squats
  • Ankles & feet takes loadband calf raises
  • Wrists & hands movesholding bands, wall push-ups
  • Upper back movesseated rows, pull-aparts, lat pulls

Easier option from the coach: Lighter band or wider grip; wall or counter push-ups; no anchor needed

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Dr. Dave Candy - Physical Therapist; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety