SeniorFit

Resistance Band Exercises for Seniors (Free Printable Chart)

Resistance bands give older adults gentle, low-impact strength work without heavy weights. This free printable chart lists six band moves — rows, chest press, leg press, and curls — each with large step-by-step text and a rep count. Use a light band, keep movements slow, and never let the band snap back. Sit or stand tall and breathe out as you pull.

Position
Seated and standing
Equipment
A light resistance band and a sturdy chair
Exercises
6

The exercises

Seated Row: the starting position on the left and the finishing position on the right

Seated Row

  1. Sit tall with the band looped around both feet, holding an end in each hand.
  2. Pull your elbows straight back, squeezing your shoulder blades together.
  3. Return slowly, keeping tension on the band.

Aim for: 10–12 reps · 2 sets

Strengthens the upper back for better posture.

Seated Chest Press: the starting position on the left and the finishing position on the right

Seated Chest Press

  1. Sit tall with the band behind your back, an end in each hand at chest height.
  2. Press both hands forward until your arms are straight.
  3. Return slowly with control.

Aim for: 10–12 reps · 2 sets

Works the chest and arms used for pushing.

Seated Leg Press: the starting position on the left and the finishing position on the right

Seated Leg Press

  1. Sit tall and loop the band around one foot, holding both ends.
  2. Push your foot forward until the leg is nearly straight.
  3. Bend the knee back slowly against the band.

Aim for: 8–10 reps each leg · 2 sets

Strengthens the thighs for standing and stairs.

Bicep Curl: the starting position on the left and the finishing position on the right

Bicep Curl

  1. Stand or sit on the middle of the band, holding an end in each hand.
  2. Curl both hands up toward your shoulders.
  3. Lower slowly, keeping elbows at your sides.

Aim for: 10–12 reps · 2 sets

Builds arm strength for lifting and carrying.

Banded Shoulder Raise: the starting position on the left and the finishing position on the right

Banded Shoulder Raise

  1. Stand or sit on the middle of the band, an end in each hand at your sides.
  2. Raise both arms out to the sides up to shoulder height.
  3. Lower them slowly with control.

Aim for: 8–10 reps · 2 sets

Strengthens the shoulders for reaching and carrying.

Seated Leg Abduction: the starting position on the left and the finishing position on the right

Seated Leg Abduction

  1. Sit tall with the band tied in a loop around both legs, above the knees.
  2. Press both knees outward against the band.
  3. Return slowly, keeping tension throughout.

Aim for: 10–12 reps · 2 sets

Works the outer hips that help keep you balanced.

Print this chart

A one-file PDF with all 6 exercises, large step-by-step text, set and rep counts, and a simple figure for each move. Prints clearly in black and white — tape it to the fridge and follow it each day.

Free · No signup · US Letter · 6 exercises

Download the PDF chart

Check with your doctor before starting a new exercise routine, especially if you have a health condition or have not been active for a while. Move slowly and stop any exercise that causes pain.

Tips

  • Start with the lightest band and only move up when a move feels easy.
  • Check the band for nicks or cracks before each session and replace a worn band.
  • Keep a firm, secure grip so the band cannot slip and snap back.
  • Print on plain white paper for a clear black-and-white chart.

Common questions

What strength of band should a beginner use?
Start with the lightest band, often colored yellow or red. You should be able to finish a full set with good form and only feel tired in the last few reps. Move to a stronger band once the light one feels easy.
Can I do band exercises sitting down?
Yes. Most of this chart can be done seated in a sturdy chair, which is ideal if standing is tiring or unsteady. Sit tall, keep both feet flat, and anchor the band under your feet or behind your back as each move describes.
How do I keep the band from snapping?
Hold each end with a firm, wrapped grip, keep movements slow, and never let go under tension. Inspect the band for small tears before you start and replace it at the first sign of wear.