Move · Videos · Strength · 53 min

53-Minute Resistance Band Workout for Older Adults, Seated or Standing

53-Minute Resistance Band Workout for Older Adults, Seated or Standing — video by Veterans Health Administration Play · 52:56

Video by Veterans Health Administration on YouTube · Open on YouTube

An exercise physiologist from the VA's Gerofit programme for older adults leads a warm-up, two rounds of band squats or sit-to-stands, rows, curls, shoulder presses, side steps, chest presses, triceps work and pull-aparts, then a long stretch. Every move works seated or standing.

  • 53 min
  • Beginner
  • Low impact (no jumping)
  • resistance band, chair

Good forHealthy ageing

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Step by step 13

Tap a time to watch that step in the video.

  1. Warm-up: march on the spot, side steps and slow high knees, holding something sturdy if needed; or seated. 3:30
  2. Leg swings on each side, gentle torso twists, then shoulder rolls and arm circles in a comfortable range. 5:51
  3. Band under your feet: squats to a comfortable depth, sit-to-stands from a chair, or a seated leg press. 11:02
  4. Rows: hinge your hips back, draw your belly button in and pull your elbows back, squeezing your shoulder blades. 13:08
  5. Biceps curls: upper arms still at your sides, curl up and lower slowly against the band. 14:52
  6. Shoulder press, or front and side raises to a comfortable height if lifting overhead bothers your shoulders. 16:30
  7. Resisted side steps: knees slightly bent, push out with the side of one foot and resist as the other follows. 19:10
  8. Round 2: squats or sit-to-stands (leg press on the other leg), rows, curls, shoulders and side steps again. 21:12
  9. Band around your back: chest press out in front, elbows in a middle position rather than flared out. 29:20
  10. Triceps extensions: forearms together, straighten your arms forward; then a second set of chest press and triceps. 31:29
  11. Band pull-aparts squeezing your shoulder blades, then external rotations with elbows tucked; two rounds each. 35:30
  12. Cool-down: neck side stretch with the shoulder down, a cross-arm shoulder stretch and a posture rotation. 41:59
  13. Hamstring stretch, hinging from the hips with a straight back, then ankle circles; hold support if standing. 47:20

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

Form cues from the coach

  • Hinge your hips back as you squat, then push through your feet to stand
  • Draw your belly button in to steady your low back as you row
  • Swap presses for front and side raises if lifting overhead bothers your shoulders

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadshoulder press or raises, chest press, rows
  • Elbows takes loadband curls, triceps extensions
  • Hips takes loadsquats or sit-to-stands, band side steps
  • Knees takes loadband squats or sit-to-stands
  • Neck movesneck side stretches
  • Wrists & hands movesholding the band
  • Upper back movesrows, pull-aparts, torso twists
  • Lower back moveshinged band rows, gentle torso twists
  • Ankles & feet movesmarching, side steps, ankle circles

Easier option from the coach: Every move seated; front and side raises instead of overhead press; seated leg press

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 Veterans Health Administration; 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