Resistance bands exercises

ICOPE Resistance bands

Resistance bands exercises

Resistance bands are elastic bands that can be used for strength and balance training.

As little as 10 minutes twice per week of resistance band exercises can slow down age-related functional decline and make a huge difference to how you feel. 

Living Well for Longer resistance band exercises aim to encourage over 50s in Worcestershire to stay active and well.

Collect your resistance band and booklet at your local library

Track your progress using resistance band exercises

The self assessment  is very easy to follow, complete week 1 and week 12 assessments and track your progress.

Check your progress with our self assessment

How can resistance exercises benefit me?

Resistance bands can help you in the following ways:

  • build muscle: improve physical function and strengthen muscle
  • improve balance: reduce falls risk and improve mobility
  • strengthen bones: increase bone mineral density reduces the risk of fractures
  • healthy mind: reduced risk of cognitive impairment and reduced risk of developing dementia
  • increase independence: can be modified for all abilities and be embedded within everyday activities
  • improve mental health: improve self-esteem and confidence

A selection of people using resistance bands

Is this the right exercise for me?

The NHS recommend you do two strength and balance activities a week. Carrying out these exercises can count towards that target. Also, aim to do ‘moderate intensity physical activity’ every week.

This means activity that makes you a little hotter and slightly out of breath. 150 minutes is the goal but remember, anything you can do will make a difference! 

  • use the resistance bands only for the intended purpose
  • do not use the resistance bands if they are damaged
  • speak to a GP first if you have not exercised for some time, or if you have medical conditions or concerns

Make sure your activity and its intensity are appropriate for your fitness.

For more information visit: NHS Exercise guidelines.

Resistance Band Exercises

Our video demonstrating the resistance band exercises circuit:

Download the Leaflet for all 8 resistance band exercises (PDF).

Who can I contact for further information?

Contact Living Well for Longer

What our customers have to say

“The resistance band has helped me to improve my muscle tone, flexibility and balance.”

“After surgery in my shoulder, the resistance band improved my arm movements, and helped with my flexibility.”

“The strength I had built with the resistance band helped me to get  up off the floor when I had a fall.”

“I have been attending a resistance band class. I have enjoyed meeting others. Both my mental health and physical health are improving and I feel much better than before.” 


Mary was referred to the 12 week resistance bands programme by her instructor at the Falls Clinic. Mary has benefitted hugely from using resistance bands.

“I love the resistance band exercise class, I have not any sessions so far. The programme has been specially beneficial for my legs. Prior to coming to the resistance band exercise classes, I couldn’t walk far without relying on my walking stick or holding onto my husband. I can now walk unaided and can walk 2km on a good day.

My mental health and wellbeing has improved too. I have enjoyed meeting new people, the volunteers and the instructor are wonderful. I’m also attending the ‘Strong and Steady’ exercise programme.

I would strongly recommend anyone to give the resistance band exercises a go! It’s all been really positive.”

Worcester Walking Netball

I am a 69 year old lady who is a member of the Wigglers walking netball team in Worcester. We play at Droitwich Leisure Centre and this week we were all given a resistance band to “have a go”. We all found this fun and will use these bands at home for exercise and weekly at our netball sessions.

Worcester Women's Institute

The Vice President, of ‘Corn Dollies’ Mo Wood, attended a resistance band exercises demonstration at the Worcester Walking Netball in Droitwich.

Mo is keen to promote the resistance bands to the Corn Dollies to encourage physical activity, strength and balance and improve the participants’ independence. The group consists of around 50 people, ranging from mid-40s to early 90s.

Mo states:

“Having been introduced to resistance bands at Walking Netball, I contacted the Living Well for Longer team for free resistance bands. I was provided with 50 free resistance bands, and I then went on to devise an introductory fun session using Kylie Minogue’s ‘I should be so lucky’. We exercised in small groups, and we hope to meet monthly to keep our bodies and minds active and well”.

Corn dollies in a resistance bands session exercising their arms whilst sat on chairs

Was this page useful?