Join the Resistance: Simple Strength Exercises

You’ve been walking and hitting your steps goal. That’s amazing! Ready to step it up? The Center for Disease Control recommends strength training twice a week to improve your health and keep your diabetes under control.

Strength training, also called resistance training, doesn’t have to include barbells and weightlifting. You can increase your strength, stability, and flexibility with resistance bands like these. They’re a simple, affordable way to build strength.

Resistance training helps with weight loss by increasing your metabolism and burn calories. It also improves heart health and glucose control, increases bone density and reduces the risk of injury. As always, exercise is the best medicine!

Benefits of Resistance Band Training:

Whole Body Exercise

Resistance bands can be used for a full-body workout that challenges every muscle group in your body.

Effective Workout

Simple, but highly effective — resistance bands also boost stamina, flexibility, and range of motion.


When you do the same exercises repeatedly, your muscles will adapt. Resistance bands are an easy way to mix things up and challenge muscles.


Resistance bands come in a variety of weights including light, medium, and heavy to fit every fitness level.


Resistance bands are lightweight and can easily pack into a travel or work bag for quick on-the-go exercises.

Simple Resistance Band Exercises:

These moves are all easy to do and can be done in a small space—so they are a great way to ease into strength training. To start, do each exercise five times. As you get more comfortable, add more reps to each exercise. Always remember to go slow and controlled.

Bicep Curls

Strength Training Class

Stand on the resistance band, make sure your feet are securing the band to the ground. Grab the end of the band and curl up. As you get stronger, you can use more resistance.

Chest Pulls

Exercise Strength Training Class

Bring the resistance band in front of your chest and then pull the band ends away from each other. Keep your back straight and your tummy tight. 

Overhead Pulls

Senior women exercising at the gym

Stand (or sit) and then lift the band above your head.  Pull the two ends away from each other. Keep your back straight and concentrate on the shoulder muscles.

Seated Row

Seniors Stretching with Resistance Bands

Sit on the floor with good posture and your legs extended in front of you. Wrap the resistance band around your feet and with a straight band pull the band towards you.

Leg Lifts

Caucasian woman is using an exercise band to strengthen legs

Tie the resistance band into a loop and place it around your ankles. Stand with your feet shoulder width apart. Lift one leg to the side until you feel strong resistance and bring your leg back down. 


You will be surprised what you’re capable of—our bodies are tough and strong machines. The important part is to just get started!

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