Fit after 50

Minute Tips / Strength

Minute Tip · Strength

Rows without a gym

Use a resistance band for practical pulling strength at home.

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The tip

Guidelines advise muscle-strengthening on two or more days a week, working all the major muscle groups. That does not need a gym.

A resistance band can give you a pulling movement at home. Anchor the band securely, using an anchor made for bands. Stand with your feet apart, and hold the handles.

Pull your elbows back, squeezing your shoulder blades gently together. Then return slowly. Keep it smooth and comfortable. A few repetitions is plenty to start.

Breathe steadily, and stop for any sharp pain. Check the band for wear before every use. If you have a shoulder problem or another condition, ask a clinician or physical therapist what is right for you.

The claim behind this tip

Strong evidence Guidelines advise muscle-strengthening activity of moderate or greater intensity that works all the major muscle groups on 2 or more days a week.

Consistent support from authoritative guidelines for the narrow claim made here. Source-checked on . This rating is proposed, pending confirmation by a person. No clinician has reviewed this page.

Limits: Population-level guidance, not an individual prescription. Start at a level that is comfortable and build gradually.

Limits: Population-level guidance, not an individual prescription. Start comfortable and build gradually. General education, not medical advice.

Try it today

Do one comfortable chair-strength set. From a stable chair, try up to five comfortable sit-to-stands, using the chair arms if helpful. About 5 minutes.

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