10 Resistance Band Exercises for Strength After 60 (No Gym Needed)
Resistance bands are one of the most useful pieces of home gym equipment you can own if you’re over 60. They’re cheap, they take up almost no space, and because you can vary the tension simply by choosing a lighter or heavier band, they let you build genuine strength without ever needing a gym membership or a rack of dumbbells.
These 10 resistance band exercises over 60 work every major movement pattern, from squatting and pushing to rowing and rotating, and together they make up a complete strength routine you can do entirely at home. Five use just the band on its own, and five use a door anchor to add rowing and rotation movements you can’t get from a free band alone.
Watch the video above for a quick run-through of all 10, then read on below for the full instructions, including how to set up the door anchor safely.
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Getting Started with Resistance Band Exercises Over 60
You don’t need anything fancy to get started, just a single resistance band and, for the anchored exercises, a door anchor (a short strap that lets you secure the band to a door). You’ll find both on my recommended equipment page.
5 Freestanding Exercises
These five don’t need anything attaching to a door, just stand on the band and you’re ready to go.
1. Crab Walks
Stand on the centre of the band with both feet, and grip the top of the loop in both hands at waist height to create tension. Take small, controlled steps sideways, keeping tension on the band throughout, then repeat back the other way. Aim for 3 sets of 10-12 steps in each direction.
2. Squats
Stand on the band with feet shoulder-width apart, and bring the top of the loop up and over the front of your shoulders, holding it in place with both hands. Lower down as if sitting into a chair, keeping your chest up, then push back up through your heels. Aim for 3 sets of 10-12 reps.
3. Shoulder Press
Stand on the band with feet shoulder-width apart, and rest the top of the loop across your palms at shoulder height. Press both hands straight overhead until your arms are extended, then lower with control. Aim for 3 sets of 10-12 reps.
4. Romanian Deadlift
Stand on the band with feet hip-width apart, gripping the sides of the loop in each hand in front of your thighs. Hinge at the hips, keeping your back straight and a soft bend in your knees, lowering your hands towards your shins, then drive your hips forward to stand back up. Aim for 3 sets of 10-12 reps.
5. Bent-Over Rows
Stand on the band with feet hip-width apart, hinge forward slightly at the hips, and grip the sides of the loop in each hand. Pull both hands up towards your ribs, squeezing your shoulder blades together, then lower with control. Aim for 3 sets of 10-12 reps.
5 Anchored Exercises (Using a Door Anchor)
For the next five, you’ll need to anchor the band to a fixed point, a door anchor for four of them, and the back leg of a sturdy chair for the last. If you haven’t set a door anchor up before, my full guide to using a resistance band door anchor covers the setup and safety in detail, it’s worth reading before you try these.
6. Pallof Press
Anchor the band to the side of a door at chest height, and grip the loop with both hands at your chest, standing side-on to the anchor point. Press your hands straight out in front of you, resisting the band’s pull to the side, then bring them back in. Aim for 3 sets of 10-12 reps each side.
7. Trunk Rotations
With the band anchored to the door at chest height, hold it with both hands and arms extended in front of you, standing side-on to the anchor point. Rotate your torso away from the anchor, keeping your hips facing forward, then return with control. Aim for 3 sets of 10-12 reps each side.
8. Standing Rows
Anchor the band to the door at mid-height, in front of you. Grip both sides of the loop, step back to create tension, and pull your hands towards your ribs, squeezing your shoulder blades together. Aim for 3 sets of 10-12 reps.
9. Seated Hamstring Curls
Anchor the band to the bottom of a door, and hook the other end around the back of your heel while seated in a sturdy chair. Bend your knee to curl your heel back towards the chair, then straighten with control. Aim for 3 sets of 10-12 reps each leg.
10. Seated Knee Extensions
Loop the band around the back leg of a sturdy chair, then secure the other end around your foot (a figure-eight twist over the top of your toes keeps it in place). Sitting in the chair, straighten that knee out in front of you against the band’s resistance, then bend back with control. Aim for 3 sets of 10-12 reps each leg.
How Many Reps and Sets?
If you’re new to these, start with 3 sets of 10 to 15 repetitions on a lighter band. Once that feels comfortable, move up to a thicker band and drop to 3-4 sets of 6-8 repetitions to keep building strength.
Safety Note:
Check your band for any nicks, tears or wear before each use, a damaged band can snap under tension. Start with a lighter band until your form feels solid, particularly for the anchored exercises, and always anchor the door anchor on the hinge side of the door with the door closed and locked. If you have an existing back, shoulder or knee issue, a physiotherapist can help you adapt any of these safely. The NHS’s own guidance on building strength is a good starting point if you’re new to strength training generally.
Outgrown Resistance Bands?
The GoTone Pro gives you smooth, adjustable cable resistance from the same door anchor. Use code NTOTL for 10% off.
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