Resistance Band Workout for Men Over 50 (5-Exercise Routine)

by | Oct 18, 2022 | Fitness Equipment, Workout Programs

resistance workout

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Resistance band training builds strength. A 2019 meta-analysis of eight studies found that elastic resistance produced strength gains similar to conventional resistance training, and the CDC lists working with resistance bands as one example of muscle-strengthening activity. Below is a five-exercise resistance band workout for men over 50, the mechanism behind it, and how many days a week to do it. For the wider home plan, see the guide to at-home workouts for men over 50.

Should Seniors and Men Over 50 Use Resistance Bands?

Yes, bands are a reasonable option. A 2024 PLOS ONE systematic review of elastic band resistance training in older adults covered 28 studies and 1,697 participants. It concluded that elastic band training can improve upper limb strength, balance, endurance and flexibility. The authors could not pool the results in a meta-analysis because the studies varied in interventions, outcomes and measurements, so read it as promising, not settled.

Two limits are worth knowing. First, the 2019 meta-analysis above covered different populations and protocols, not men over 50 specifically. Second, the PLOS ONE review is about older adults in general, not men in their early 50s. I’d call both supporting evidence, not proof for your exact age.

The practical reason to care is the guideline itself. The CDC’s older adult guidance (age 65 and up) and the general adult guidance both ask for muscle-strengthening work on at least 2 days a week that hits all the major muscle groups. The NSCA position statement on resistance training for older adults says aging, even without chronic disease, is associated with changes that can reduce muscle mass, strength and function, and that resistance training is a powerful way to combat those losses. Bands are one way to do muscle-strengthening work at home. The health benefits of exercise for men over 50 guide covers why this matters beyond looks.

How Does a Resistance Band Workout Differ From Free Weights?

A band’s resistance changes as you stretch it. A dumbbell weighs the same at every point in the rep. A band doesn’t. The maker of Thera-Band explains that the force depends on the percentage the band is stretched from its resting length, a relationship called force-elongation. More stretch means more tension. It’s lowest where the band is slack and highest at the end of the stretch.

Here’s what that means in practice (this part is my reasoning, not a study result). The hardest point of each rep lands where the band is stretched the most. On a row, that’s the squeeze at the end. On a squat, it’s near the top, when you’re standing tall with the band stretched. The start of each rep is easier than the finish. That may feel easier on a sore joint, but pain is the signal to stop.

It also means the same band feels different depending on your setup. Stand farther from the anchor, widen your stance, or choke up on the band, and the load rises without changing bands. A tensile test of one set of color-coded bands, published in the Brazilian Journal of Physical Therapy, measured each of the eight levels at 100 percent elongation. The gold band gave about 5.13 times the resistance of the tan band at that stretch. Treat colors as a rough guide, because levels differ by a lot.

What Is a Good Resistance Band Workout for Men Over 50?

A good one covers five patterns: pull, push, squat, hinge and core. That’s one circuit, done in about 25 to 35 minutes. Use a band you can control for 8 to 12 reps, which is the range the CDC uses for a strengthening set. The CDC says one set counts and two or three sets bring more benefit. The five exercises and the 25 to 35 minute estimate are my programming, built from those guidelines. I’m not quoting a study for the exact circuit.

If you’re buying, the guide to the best resistance bands for men over 50 breaks down the options. In my view, tube bands with handles are easiest to grip for pressing and pulling for this routine.

Banded Row for Your Back and Shoulder Blades

Anchor the band to a sturdy post or a door anchor at chest height. Step back until there’s tension, then pull your elbows behind you and squeeze your shoulder blades together. Return slowly. Do 8 to 12 reps.

Rows work the muscles of the upper back. If you only keep one pulling exercise, keep this one. Because the band is hardest at the squeeze, the heaviest part of the rep lands where your back is doing the job. If pulling bothers a sore shoulder, shorten the range.

Banded Squat and Hip Hinge for Your Legs

For the squat, stand on the middle of the band with your feet shoulder-width apart and hold the handles at shoulder height. Push your hips back, lower until your thighs are close to parallel, then stand. Keep your knees tracking over your toes. A shorter, controlled squat beats a deep one where your knees cave in or your lower back rounds. Do 8 to 12 reps.

For the hinge, stand on the band with your feet hip-width apart and the handles at your sides. Push your hips back with a soft bend in your knees and a flat back, then drive your hips forward and squeeze your glutes at the top. Do 8 to 12 reps. Together these two work the major leg and hip muscles without a barbell, and the hinge is the pattern you use every time you pick something up off the floor.

Because the band is stretched most as you stand, the top of each rep is the hard part. That’s usually the reverse of a bodyweight squat, which tends to be hardest at the bottom. If your knees are cranky, a partial range at the bottom is a reasonable place to start.

Banded Push and Anti-Rotation Press for Your Chest and Core

For the push, loop the band across your upper back and under your hands, palms about shoulder-width apart, and do a push-up. Lower your chest with your elbows at roughly 45 degrees, then press up. If a floor push-up is too much, do it with your hands on a counter or a sturdy bench first. The band adds load near the top of the push-up, where the movement is easiest, so the rep stays challenging through the whole range. Do 8 to 12 reps.

For the core, anchor the band at chest height to one side of you. Hold the handle at your chest and press it straight out in front, resisting the pull that wants to rotate your torso toward the anchor. Hold for a second, return, and finish all reps on one side before switching. This trains your core to resist twisting. My suggestion: use it in place of repeated crunches. If you want more upper body variety once you’re comfortable, the resistance tubes upper body workout has more options.

The CDC’s muscle-strengthening list also includes some yoga postures. They are not a replacement for loaded work, but they are a reasonable add-on if your shoulders and hips feel stiff.

The routine above needs a handled tube set and a door anchor. One example is the WHATAFIT Resistance Bands with Handles, 150 lb Exercise Bands Set on Amazon. The listing title mentions handles and a door anchor. Check the listing for exactly what is included and which band levels you get before you buy. As an Amazon Associate we earn from qualifying purchases.

How Often Should You Do a Resistance Band Workout?

At least two days a week, with a rest day between sessions when you can. The two-day floor comes straight from the CDC guidance. Three days is a common choice if your recovery allows it, but that’s my suggestion, not a guideline number.

Run the five exercises as a circuit. Rest 30 to 45 seconds between exercises and 1 to 2 minutes between rounds. Two or three rounds is plenty. Those rest times are common programming practice, not a rule from the studies above.

Warm up first. Five minutes of easy movement is a sensible way to get ready when the band loads up at the end of a rep. The best warm-up exercises for men over 50 article lays out a simple sequence.

Progress one variable at a time. Add a rep, add a round, step farther from the anchor, or move up a band color. Don’t change several at once. Check the band for nicks or thin spots before each session, and anchor it where it can’t snap back at your face. A band that fails mid-stretch is the obvious hazard with this kind of exercise equipment.

If you’ve got a standing injury, a physiotherapist can pick the band level and the range of motion that suits a bad shoulder or sore knees. That one visit is worth it if pain stops you from finishing a set.

Strengthening work needs food and sleep behind it to pay off. That’s my view, and the guide to how to maintain muscle mass after 50 covers protein and recovery.

Frequently Asked Questions

Do resistance band workouts really work?

Yes. A 2019 meta-analysis of eight studies found elastic resistance training gave strength gains similar to conventional resistance training in both the upper and lower limbs. The studies mixed different populations and protocols, so the result applies broadly, not to men over 50 alone. Results still depend on picking a band that’s hard enough to challenge you and progressing it over time.

Are resistance band workouts cardio?

Not as the CDC classifies them. The CDC lists working with resistance bands under muscle-strengthening activity, which is a separate weekly target from the 150 minutes of moderate aerobic activity. A circuit with short rests can raise your heart rate, but that’s my observation, so keep walking, cycling or another aerobic activity in your week as well.

How many days a week should I do a resistance band workout?

The CDC’s minimum is 2 days a week, working all major muscle groups. Two to three nonconsecutive days is my suggestion for most men over 50, since it leaves time for recovery between sessions.

How long should a resistance band workout last?

About 25 to 35 minutes for a five-exercise circuit at two or three rounds. That figure is a practical estimate, not a study result. If you only have 15 minutes, one round of all five exercises is still a real session, since the CDC says at least one set of 8 to 12 reps counts.

What is the difference between resistance bands and tubes with handles?

Flat resistance bands are strips or loops of elastic with no attachments. Tubes are hollow rubber with a handle on each end, which makes pressing and pulling easier on the hands. Both load your muscles by stretching, so the same principle applies: the more you stretch them, the more tension you feel.

Medical disclaimer: This article is general information for men over 50 and is not medical advice. Talk to your doctor before you change your exercise routine, especially if you have a joint problem, heart condition, or take medication.

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