Workouts
Simple EZband workouts for beginners over 50
Before you start: rest & safety
- Warm up first: march in place or walk around the house for 3–5 minutes.
- Use a sturdy chair without wheels, and keep it within reach for every standing move.
- Move slowly and breathe out on the effort. Never hold your breath.
- Aim for an effort that feels “somewhat hard” — you should still be able to talk.
- Rest at least one day between workouts. Two or three workouts a week is a great start.
- Check your band for nicks or tears before each workout.
- Stop if something hurts, or if you feel dizzy, short of breath or chest discomfort.
MyEZfit content is educational only and is not medical advice. Stop if something hurts, and check with your clinician before starting a new exercise routine.
Week 1–2 · Very gentle
Seated Starter
About 10 minutes
Every move is done sitting (or with a chair right next to you). A perfect first workout.
- Seated Ankle Mobility10 each foot
- Seated Knee Lift8 each side
- Seated Leg Extension8 each leg
- Band Pull-Apart10
- Shoulder External Rotation10
Rounds: 1 round to start; build to 2 rounds
Rest: Rest 30–60 seconds between exercises
Week 3+ · Lower body & balance
Stand Strong
About 15 minutes
Builds the leg and hip strength you use every day — standing up, walking and climbing stairs. A chair is always within reach.
- Chair Stand6–8
- Standing Hamstring Curl8 each leg
- Side Leg Lift8 each leg
- Seated Knee Lift10 each side
- Seated Ankle Mobility10 each foot
Rounds: 2 rounds
Rest: Rest 45–60 seconds between exercises, 2 minutes between rounds
Week 3+ · Upper body
Posture & Reach
About 15 minutes
Strengthens your back, shoulders and arms for better posture and easier lifting and reaching.
- Shoulder Pass-Through6 slow
- Standing Bent-Over Row8–10
- Standing One-Arm Row8 each arm
- Bent-Over Wide Row8
- Front Raise8
- Lateral Raise8
- Triceps Kickback8 each arm
Rounds: 2 rounds
Rest: Rest 45–60 seconds between exercises, 2 minutes between rounds
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