Full-Body Resistance Band Routine for Women 40+: Strength, Stability & Confidence
By Amy Cain, Train With Cain
Why Resistance Bands Work So Well for Women 40+
- Joint-friendly controlled resistance
- Improves hip stability, posture, and core strength
- Helps combat age-related muscle loss (sarcopenia)
- Ideal for home, travel, or quick workouts
- Builds functional strength for real-life movement
Train With Cain: Full-Body Band Circuit
Complete 60–90 seconds per exercise. Rest briefly between moves. Repeat 2–3 rounds.
Banded Squat
Band above knees. Sit back into the squat while pressing the knees outward. Engage glutes and stand tall.
Banded Push-Up
Band above elbows. Perform a push-up (knees or toes). The band helps guide the arms and stabilize shoulders.
Alternating Seated Row
Band looped under feet. Pull one arm back, switch sides. Great for upper back & posture.
Banded Reverse Lunge
Step into band at knee level. Lunge back, keep hips stable, return with power.
Narrow “V” Band Pulse
Heels together, toes out. Slight bend in knees, pulse outward against band. Builds hip and glute stability.
How to Progress Safely & Powerfully
- Choose a challenging band that still allows smooth control
- Use slow, intentional repetitions
- Engage your core in every movement
- Track reps, rounds, or band tension over time
- Celebrate stability and strength gains along the way
Ready to Get Stronger, Leaner & More Confident?
This routine is just the start. Join the Train With Cain Adult Strength Training Program—built for women 40+ who want to feel powerful, supported, and unstoppable.