You don't have to be in your 20s to benefit from a good workout. According to the National Institute on Aging, strength training with tools like resistance bands gives seniors the strength to stay independent, managing activities like climbing stairs and carrying groceries on their own. Strength training can also boost your metabolism and help keep your weight under control at any age.
Chest Press
The resistance band chest press works your chest, triceps and shoulders. You don't need any extra props for this exercise. It can be done just as easily sitting on the bed or a chair as standing.
Hold one end of the band in each hand. Loop the rest of the band around your back so that it crosses your shoulder blades. Bend your elbows 90 degrees, hands palm-down directly in front of your elbows, and hands and elbows at or slightly below shoulder level. Adjust your grip on the band until you feel slight tension on the band. This is the starting position. Press both hands forward and in until your arms are straight but not locked. Slowly return to the starting position.
Narrow Row
The row exercise works your back, arms and shoulders. To prepare for this exercise, either tie the middle of the band in a knot and shut it in a door or loop it around something sturdy and vertical, like a fence post or a bedpost. Sit down facing your chosen anchor, which should be at or slightly above belly button height once you're seated.
Grasp one end of the band in each hand, arms extended straight in front of you, and adjust your grip as necessary until you feel slight tension in the band. Bend your elbows, keeping them close to your body and pulling your hands back at belly button height until your hands are even with your body. Adjust the range of motion as necessary if you experience shoulder discomfort; you might not be able to bring your hands all the way back to the line of your body. Slowly return to the starting position and repeat.
Seated Calf Raises
Doing seated calf raises with a resistance band lets you work your calves without the concern of falling when standing on your toes, as all standing calf-raise exercises require you to do.
To do seated calf raises, hold one end of the band in each hand and pass the middle of the band underneath the balls of both feet. Extend your legs straight in front of you, heels resting on the floor, and adjust your grip as necessary until you feel tension on the band. Point your toes against the band's resistance; then slowly return to the starting position.
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