The Most Neglected Muscle Group After 60 (And How to Fix It With a Resistance Band) - Episode 58
Most people over 60 make sure they train their arms, legs and core. But there’s one muscle group that quietly gets left behind, and it’s one of the most important for staying independent as you age: the muscles that pull.
In this episode, I explain why the pull movement pattern is the first to weaken as we get older, why it’s harder to train than the other functional movement patterns, and how you can rebuild it at home using nothing more than a resistance band and a door anchor.
We cover:
- Why the pull pattern deconditions faster than any other movement pattern
- Everyday examples of pulling you’re probably already doing (without realising it)
- Why bodyweight training alone isn’t enough to train this muscle group
- How to set up a resistance band and door anchor to train pull safely at home
- Simple row exercises to build back strength, plus how they also train rotation
- Why grip strength improves as a side effect of rowing exercises
- The difference between training pull at home versus at the gym
- Why building strength close to fatigue matters, and where to learn the basics
Written by Chris Tiley, Chartered Physiotherapist (HCPC: PH89889), founder of Never Too Old to Lift.
Why the Pull Pattern Gets Forgotten
Think about an ordinary day. You push things constantly without even thinking about it: getting up from a chair, pushing a shopping trolley, pushing a door open, pushing yourself up off the floor. Pushing is built into how we move through daily life.
Pulling is different. How often in a normal day do you actually pull against real resistance? For most people, it’s limited to pulling open a heavy door, and that’s about the extent of it.
This matters because muscles that don’t get used regularly against resistance don’t get the stimulus they need to stay strong. It isn’t that the muscles involved in the pull pattern are inherently weaker or age faster than any other muscle group. It’s simply that daily life doesn’t ask them to work very often, so without deliberately training them, they’re the first to lose strength and condition.
Everyday Examples of Pulling
There are more opportunities to pull in daily life than you might think, you just may not have thought of them that way. Hauling a suitcase through an airport, dragging the recycling bin down the driveway, pulling the cord to start a lawnmower, or pulling up weeds in the garden are all examples of the pull pattern in action.
The point isn’t that you need to go out and find more of these tasks to do. It’s that these everyday moments show the pattern is still relevant to your life, you’re simply not doing enough repetition of it, with enough resistance, to build or maintain real strength from it.
Why Pull Needs Equipment to Train Properly
The pull pattern is also one of the movement patterns most often left out of a home exercise routine, and the reason is straightforward: it’s hard to train without equipment.
With a squat, you can use just your bodyweight and still get a genuine training effect, especially early on. The same goes for a lunge, and pushing has press-ups, which can be scaled up or down depending on ability.
Pulling is different. You cannot pull effectively against your own bodyweight in the same way, not without something like a pull-up bar, which most people don’t have access to and isn’t realistic for most people starting out, especially with any shoulder issues.
Dumbbells and barbells help, but they still leave limited options for pulling, due to being limited by the direction of gravity. The main option becomes a bent over row, which is a good exercise, but can be problematic for anyone struggling with their lower back.
Resistance Band and Door Anchor Setup
This is where a resistance band becomes one of the most useful pieces of equipment you can own. It solves the exact problem above, that pulling needs external resistance, in a way that’s simple, affordable, and works at any current strength level.
Combined with a door anchor, it opens up proper row exercises. A door anchor is an inexpensive, simple bit of equipment, a foam stopper with a fabric loop, placed over the top or side of a door. Once the door is shut, the foam stopper stays in place, leaving a loop to attach your band to, without losing its anchor point.
The door anchor can be positioned at any height. Used high on the door, it allows a pulldown motion for a vertical pull. Anchored at shoulder height, it allows a standing row, more of a horizontal pull. This means you’re no longer limited by the direction of gravity, opening up far more options for training the pull pattern specifically.
For a full walkthrough of setting one up, watch How to Use a Resistance Band Door Anchor.
Row Variations for Building Strength
The preferred starting exercise for most people is a standing or seated row. With the door anchor set at roughly shoulder height, hold one end of the band in each hand, position yourself a small distance from the door, and pull against the resistance so your hands come in towards your waist before slowly releasing back towards the anchor point.
Difficulty can be adjusted by standing further from or closer to the anchor point, or by using a band with more or less resistance.
Single arm rows are also worth trying: hold the band in one hand and row it towards you. This has the added benefit of challenging your core to resist rotating as you pull, which means this same setup also opens up training options for rotation, another movement pattern that tends to be undertrained for similar reasons to pull.
Whichever exercise you choose, building real strength means working up to a resistance that brings you close to muscular fatigue, rather than staying at a resistance that feels easy throughout. For a full explanation of the basic principles of building strength, including how to choose your reps and sets, listen to Episode 2.
For more variations beyond the row, see 10 Resistance Band Exercises.
Bonus: Grip Strength Benefits
As a side benefit of rowing and pulling exercises, you’re gripping the band or a handle throughout, and maintaining that grip against resistance tends to improve grip strength over time. This carries over into everyday life more than people realise, things like opening a stiff jar or carrying shopping bags in from the car.
Pull Exercises at the Gym
If you do have access to a gym, the same principles apply with different equipment. A cable row or seated row machine covers the horizontal pull, a lat pulldown covers the vertical pull, and an assisted pull-up machine is a great progression option if you’re working towards a full pull-up.
The advantage of a cable machine is that the resistance is fixed by the weight plates you select and stays consistent throughout the movement.
Limitations of Resistance Bands
With a band, resistance depends on how far you stand from the anchor point, and even a few centimetres of difference changes the tension. The band also gets harder to pull the further it’s stretched, so resistance changes throughout the exercise, which can make it difficult to know exactly how much you’re working against, or whether you’re genuinely getting stronger week to week.
GoTone Pro: A Resistance Band Alternative
The GoTone Pro gets around this variability without needing an expensive wall-mounted cable machine. It works like a retractable dog lead, letting you select a resistance between 3kg and 30kg in 1kg increments, with its own door anchor attachment used the same way as a resistance band. Unlike a band, it gives a consistent resistance no matter how far you stand from the anchor point, similar to a gym cable machine, while still being compact enough to store in the same drawer as your bands.
Watch the full review: GoTone Pro Review
Key Takeaways
The pull pattern deconditions faster than most others simply because daily life doesn’t demand it very often, and most people relying on bodyweight training at home end up neglecting it altogether. Whether you train with a resistance band at home or a cable machine at the gym, the goal is the same: make sure pull doesn’t get forgotten in your training.
Frequently Asked Questions
Can a resistance band build muscle?
Yes. A resistance band provides external resistance in the same way free weights or a cable machine do. As long as you’re working close to muscular fatigue with progressive resistance over time, a band can be an effective tool for building strength, including in the pull pattern where equipment options are otherwise limited.
How many kg resistance band should a beginner use?
This depends on the exercise and your current strength level, and is best judged by feel: choose a resistance that allows you to complete your target repetitions with the last few feeling genuinely challenging. Rather than fixating on a specific kg figure, a stronger indicator of progress is being able to move up a band level over time.
How do you use a resistance band for a pulldown or row?
Anchor the band to a door using a door anchor. For a pulldown (vertical pull), position the anchor high on the door. For a row (horizontal pull), position it at roughly shoulder height. Pull the band towards you against its resistance, then slowly release back to the start.
What's the difference between a resistance band and the GoTone Pro?
A resistance band’s resistance changes depending on how far you stand from the anchor point and how far you stretch it. The GoTone Pro gives a fixed, selectable resistance (3 to 30kg) that stays consistent throughout the movement, regardless of distance from the anchor, similar to a gym cable machine.
Links mentioned:
- How to Use a Resistance Band Door Anchor: https://nevertoooldtolift.com/resistance-band-door-anchor/
- 10 Resistance Band Exercises: https://youtu.be/B4ATzVuKqug
- GoTone Pro Review: https://nevertoooldtolift.com/gotone-pro-review/
- Shop GoTone Pro (code NTOTL for 10% off): https://rayofi.com/products/go-tone-pro?ref=NTOTL
- Free Never Too Old to Lift Guide: https://nevertoooldtolift.com/ebook/
- Stronger for Life Community: https://skool.com/stronger-for-life-8673
- See me for an in-person physiotherapy appointment: https://christileyphysiotherapy.com/
Other episodes I’m sure you’ll enjoy:
Episode 009 The 7 Essential Movement Patterns Every Older Adult Should Master
Episode 002 Strength Training Basics
Disclaimer: Information provided is for educational purposes only and should not replace professional medical advice. Always consult with your healthcare provider before starting any new exercise programme.
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