I work with seniors who struggle to get down on the floor, so I use this standing routine to help them strengthen their upper-body muscles safely

I work with a lot of clients over 65 who are brand new to exercise.

While I often start my beginners with moves like push-ups and overhead presses, seniors sometimes find these moves too challenging.

So instead of getting on the floor or pulling out a pair of dumbbells, I introduce them to these three upper-body exercises instead.

They strengthen and condition important muscle groups in the arms, shoulders, and back using just a resistance band.

You don’t have to be a senior to do them—they’re great for beginners of all ages.

How to do the exercises

You’ll need a moderately-strong resistance band for these exercises, along with a solid anchor point (like a stair railing).

Remember to check in with your doctor before starting any new physical activity.

The exercises are:

Sets: 3 Reps: 10-15

Stand and loop the resistance band around an anchor point.
Hold onto the ends of the bands at chest height with your arms extended, and step back from the anchor point until the band is taut.
Squeeze your shoulder blades together, then pull the ends of the band toward you, bending your elbows and drawing them past your torso.
Extend your arms with control back to the start.

Sets: 3 Reps: 10-15

Stand holding the ends of a resistance band at chest height, with your arms extended forward.
Squeeze your shoulder blades together, then, keeping your arms straight throughout, pull the ends of the band out to the sides, working against the increased tension in the band.
Reverse the movement back to the start, moving with control.

Trainer tip: The closer together your hands are positioned on the band, the harder the exercise will be.

Sets: 3 Reps: 10-15 each side

Loop the resistance band around an anchor point, stand with left side on to the anchor point and hold both ends of the resistance band in your right hand.
Sidestep to the right away from the anchor point until the band is taut.
Engage your core and bend your elbow to 90°, keeping your elbow pinned to your side.
Pull the band out to the right side of your body, without letting your elbow drift away from your side.
Slowly bring the band back in front of you.
Do all your reps on one side, then switch sides.