I train older adults for a living—this wrist-friendly full body workout is the one I recommend to everyone over 65

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One of my senior personal training clients almost cancelled a session recently because she was worried her wrist pain would stop her from holding a dumbbell. I reassured her that there were plenty of other exercises we could do.

This is where long and short-loop or resistance bands can be effective. They are a gentle way to make bodyweight moves more challenging without straining your wrists.

I’ve created this six-move wrist-friendly full-body workout designed with older adults in mind, and all you need is a short-loop resistance band. Use a wall or sturdy surface for support if you are worried about your balance.

How to do the wrist-friendly workout

The moves:

2. Banded reverse leg extension

3. Standing banded donkey kick

4. Squat and alternate calf raise

6. Seated banded knee lift and hold

1. Banded knee lift

Sets: 2 Reps: 6-10 each side

• Stand with your feet hip-width apart with a band wrapped around your midfoot of both feet.

• Hold onto a sturdy surface for support.

• Lift one foot off the floor, stretching the band as you raise your knee to hip height.

• Return your foot to the floor, then repeat on the other side.

• Continue, alternating sides with each rep.

2. Reverse leg extension

Sets: 2 Reps: 6-10 each side

• Stand with the band around your left ankle and under your right foot.

• Shift your weight onto your left foot, using a stable surface for support if you need.

• Bend your right knee to raise your right foot off the floor, then push your heel back and extend your right leg behind you.

• Reverse the movement, bringing the right knee forward and repeat.

• Do all your reps on one side, then switch sides.

3. Standing banded donkey kick

Sets: 2 Reps: 6-10 each side

• Stand with the band wrapped just above your knees, facing a sturdy surface for support.

• Shift your weight into your left foot, then bend your right knee to 90° to raise your right foot behind you.

• Kick your right foot behind you, so your sole faces up.

• Do all your reps on one side, then switch sides.

4. Squat and alternate calf raise

Sets: 2 Reps: 6-10

• Stand with your feet slightly wider than hip-width apart.

• Bend your hips and knees, pushing your hips back, to lower until your thighs are parallel with the floor, or as far as your mobility allows.

• Push through your heels to return to the starting position.

• Raise one heel off the floor, lower it, then repeat on the other foot.

5. Forearm band press

Sets: 2 Reps: 6-10

• Stand with a band wrapped around your forearms, halfway between your wrists and elbows.

• Raise your arms to chest height, with your elbows bent at 90°, forearms together and palms facing.

• Open your arms out to the sides, pulling the band apart.

• Return to your starting position with control.

6. Seated banded knee lift and hold

Sets: 2 Reps: 6-10 each side

• Sit in a chair with your feet flat on the floor and a band wrapped around your thighs, just above your knees.

• Rest your hands on your thighs or the side of your chair.

• Brace your core and slowly lift your right knee a few inches off the floor.

• Lower down and repeat on the other side.