Strength training builds strong muscles and bones while improving seniors' ability to carry out activities of daily living. According to MedlinePlus, regular weight training fights age-related muscle loss. The Centers for Disease Control and Prevention (CDC) report that resistance training improves balance and reduces symptoms of chronic disease, including arthritis. Resistance bands are inexpensive, safe, transportable and provide seniors with external resistance during weight training.
Bicep Curls
The CDC recommends bicep curls as an effective way to increase arm strength. A University of Alabama study evaluated strength training's effects on women between the ages of 66 and 77, according to AHealthyMe.com. After 16 weeks of strength training, the seniors were able to lift and carry groceries with more ease than before they had started lifting weights. To do a bicep curl, hold a handle of a resistance band in each hand and stand on the middle of the band. Bending your knees slightly, hang your arms by your sides. Next, straighten your back and tighten your abdominal muscles. Then turn your palms so that your fingertips are facing your shoulders. Slowly lift the handles toward your shoulders, stopping right before you make contact with them. Lower your arms to straight and repeat until you complete your desired amount of repetitions.
Upright Row
According to the American Academy of Orthopaedic Surgeons, osteoarthritis of the shoulder usually affects people over the age of 50. Strengthening the muscles, tendons and ligaments that surround the shoulder joints improves shoulder range of motion and reduces pain associated with osteoarthritis. The CDC recommends that seniors do the upright row to increase shoulder strength. To do this exercise, hold a handle in each hand and rest your hands on the tops of your legs. Next, stand on the middle of the resistance band and straighten your back. Slowly lift the handles toward your chest--bend your elbows and let them flare out to your sides as you do this. Stop when the handles are next to your chest, lower back to the starting position and repeat until you complete your desired amount of repetitions.
Seated Row
The "New York Times" online health guide reports that aging is a risk factor for back pain. According to the Mayo Clinic, strengthening back muscles reduces the risks and symptoms of back pain.To do a seated row and challenge your back muscles, sit on a mat. Extending your legs in front of you, dig your heels into the ground. Holding a handle in each hand, wrap the resistance band around your feet. Next, sit up straight and pull your shoulder blades down and together. Then straighten your arms and lift them 6 inches above your legs. Finally, pull the handles toward your chest, stopping before they make contact with your body. Return to straight and repeat until you complete your desired amount of repetitions.
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