ALEXANDRA CHIPURNOI’S GUIDE TO RESISTANCE BAND EXERCISES FOR STRENGTH AND MOBILITY

Alexandra Chipurnoi is an experienced personal trainer who blends evidence-based fitness with a joyful appreciation for Italian culinary culture. Through Chipurnoi Inc., she provides individualized training—especially for older adults—drawing on years of work at the YMCA and in clients’ homes to help address type 2 diabetes, cardiovascular disease, and chronic pain with safe, strength-building routines. She’s known for practical programs that keep seniors motivated, improve upper-body strength and balance, and make movement a sustainable part of daily life; she also organizes community walking groups. A dedicated volunteer with the Housatonic Child Care Center and Mindful Youth-Online, and a committee member with Knock Out Abuse West, Chipurnoi brings both professional rigor and compassion to every session.

Bodyweight training is an effective and accessible form of physical activity. Exercises like pushups, squats, crunches, and planks can be performed without any additional equipment, helping to burn calories and build muscle. By using resistance bands, you can increase the intensity—and muscle-building benefits—of these and other exercises.

Resistance bands function like free weights (dumbbells, kettlebells, etc.) but do not put pressure on bones or joints, making them a preferable, low-impact alternative for seniors or those new to strength training. They’re also much cheaper than dumbbells and more portable; they weigh next to nothing, making them easy to carry in a purse, gym bag, or suitcase. They also offer a variety of other benefits, such as enhancing muscle flexibility and activating the core. In addition, they can be used to more effectively strengthen the hamstrings and thighs, which can be difficult to target with just free weights.

Here are some resistance band exercises to work into your fitness routine.

Chest Press

The chest press is one of many resistance band exercises you can do to build stronger, leaner chest muscles. It also targets the shoulders and, because it can be performed while seated, is a great workout for older adults with limited mobility. Whether standing or seated, wrap the resistance band around your back and bring both ends forward near your armpits. Extend your elbows up and out to your sides, pressing your hands forward and away from your body until your arms are almost straight. Slowly move your arms back toward your chest to complete one rep.

Aim for anywhere between eight and 12 reps for each set. You can hold the band tighter to increase resistance or use a resistance cable with a higher load.

Pull Apart

A fairly self-explanatory exercise, the pull apart involves holding opposite ends of the resistance band at shoulder level with your arms straight out and your palms facing down. Then, pull the band until your shoulder blades are fully retracted. This exercise targets the upper back muscles and can be particularly effective for those looking to improve their posture.

Like the chest press, the pull apart can also be performed standing or seated, and the resistance can be increased by moving your hands closer together before pulling.

Lateral Raise

The lateral raise is a shoulder isolation exercise that seriously works the lateral head of the deltoid, while also activating the anterior and posterior deltoids. It’s one of the best shoulder workouts and can also help correct strength imbalances. Hold one end of the resistance band in each hand at your side, with your feet stepping on the center of the band to anchor it to the ground. While engaging the core and keeping your back straight, pull the bands out to your sides until your arms are parallel to the floor.

You can perform the same movement seated. Place both feet over the center of the band to steady it and lift along the side of your body. Aim for eight to 10 reps.

Front Squat

The thighs and hamstrings are tough to strengthen using dumbbells, but you can really feel the burn in those areas when doing front squats with a resistance band. Stand on the band with your feet a little wider than shoulder width, then grab each end of the band and bring it over the top of each shoulder. Your elbows should be

facing frontwards. Lower your buttocks, while keeping your back straight and core engaged, until you’re in a seated position and slowly extend back to the starting position.

Front squats with a resistance band can also strengthen your calves and hip flexors.

Clamshell

The clamshell is a great exercise for those with poor hip rotation. It strengthens and flexes the hip rotators, enhancing movement and balance. Lie on your side on a yoga mat with your knees on top of each other and slightly bent. Tie a band around your legs just above the knees. Slowly pull your top knee away from the other while making sure your feet stay together—kind of like a clamshell opening. Hold for a couple of seconds before returning to the starting position. Try to do at least 10 reps on both sides.

Leg Extension

Another seated exercise, the leg extension helps build stronger quads. Anchor one end of the band around an incline bench or back of a chair and the other end around your right ankle. Take a seat and move slightly away from the anchor to increase tension. With your feet hip-width apart, slightly elevate the right leg and extend your knee until straight. Return to the starting position to complete one rep. Do eight to 12 reps, then switch to your left leg.

Lateral Band Walk

Also known as resisted side stepping, the lateral band walk is an easy-to-perform exercise that strengthens and improves flexibility of the hip abductors and gluteus medius. It also helps stabilize the knee joint.

Tie the band around your legs just above ankle level and get into a half-squat position with your feet shoulder-width apart. Keep your knees bent and hips level while taking a sideways step to your right. Move sideways for about 10 steps before going back the other way.