Elastic Bands vs Weights: Which Strength Training Is Better for Healthy Ageing?
Written by Dr Julian Simpson — Chiropractor with 15+ years of experience, Board Member of the Chiropractic Australia Research Foundation, and author/reviewer of 800+ health articles.
Elastic Bands vs Weights: Which Strength Training Is Better for Healthy Ageing?
Staying Strong as We Age Doesn't Have to Mean Joining a Gym
Have you noticed everyday tasks becoming a little more challenging?
Perhaps carrying the shopping inside feels heavier than it used to. Climbing the stairs leaves you puffing, or getting up from the couch takes a little more effort.
For many older adults across Sunbury and Melton, these changes happen gradually. Long drives along the Calder Freeway, gardening, looking after grandchildren, travelling, or simply enjoying retirement all rely on having strong muscles, good balance and confidence in your body.
The good news?
A new high-quality randomised controlled trial has found that just two strength training sessions per week for 12 weeks significantly improved strength, mobility and everyday function in adults aged 60–80 years.
Even better, participants achieved these improvements whether they trained with traditional free weights or simple elastic resistance bands.
That means you don't necessarily need an expensive gym membership to stay strong and independent.
Why Strength Matters More Than Ever
As we age, our bodies naturally experience:
Loss of muscle mass (known as sarcopenia)
Reduced strength and power
Decreased bone density
Slower walking speed
Reduced balance
Greater risk of falls
Reduced confidence performing everyday activities
Without regular exercise these changes can gradually reduce independence.
Research consistently shows that strength training helps maintain:
Muscle mass
Bone health
Balance
Walking ability
Confidence
Quality of life
Independence
The challenge has always been finding an exercise programme that is practical, affordable and easy to continue long term.
This latest study suggests resistance bands may provide exactly that.
What Did the Research Look At?
Researchers recruited 48 sedentary adults aged between 60 and 80 years and randomly assigned them into one of three groups:
Free weight training
Elastic resistance band training
No exercise (control group)
The training programmes lasted:
12 weeks
2 supervised sessions per week
24 sessions in total
Approximately 60 minutes each session
Importantly, attendance was excellent, with participants completing over 87% of scheduled sessions, showing the programmes were realistic and achievable.
The Training Programme
Both exercise groups followed almost identical programmes.
Every session included:
Warm-up
Joint mobility exercises
Light cardiovascular activity
Strength exercises
Stretching
The programme progressed through three phases
Weeks 1–4
Learning technique and allowing the body to adapt.
Weeks 5–8
Building muscle strength.
Weeks 9–12
Increasing intensity to maximise strength gains.
Training intensity gradually increased to approximately 70–85% of maximum effort, which previous research suggests is ideal for improving strength in older adults.
The Elastic Band Programme
One of the most interesting parts of this research was the detailed resistance band protocol.
Participants completed:
3–5 sets
3–4 major exercises
Additional smaller exercises
40–60 seconds per set
60–180 seconds rest
The timing progressed over the programme:
Weeks 1–4: 40 seconds
Weeks 5–8: 50 seconds
Weeks 9–12: 60 seconds
Exercises were performed:
As quickly as possible
While maintaining good control
Approximately 1 second lifting
1 second lowering
Resistance was increased individually using the Borg Rating of Perceived Exertion (RPE).
Participants worked at approximately RPE 14–16, which feels "hard" but still manageable.
The Free Weight Programme
The free weight group used:
Dumbbells
Barbells
Kettlebells
Weights were progressively increased throughout the study based on estimated one-repetition maximum (1RM).
Like the resistance band group, participants trained:
Twice per week
Approximately one hour
Under supervision
With gradual progression
What Improved After Just 12 Weeks?
The improvements were impressive.
Leg Strength
Lower body strength increased significantly.
Free weights
16.8% improvement
Resistance bands
23.9% improvement
The control group improved only 2.35%.
Since strong legs are essential for walking, climbing stairs and preventing falls, this represents a meaningful improvement.
Standing Up From a Chair
Researchers measured how many times participants could stand up from a chair in 30 seconds.
The resistance band group improved by almost:
19.8%
This simple test closely reflects everyday independence.
Walking Speed and Mobility
Researchers used the well-known Timed Up and Go (TUG) test.
Participants had to:
Stand up
Walk three metres
Turn around
Sit back down
Women in both exercise groups showed particularly impressive improvements.
Even when carrying shopping bags during the test:
Elastic band participants improved by 12.9%
Free weight participants improved by 12.1%
That's a real-world improvement that could make shopping, gardening and household activities noticeably easier.
Climbing Stairs
Both training methods produced almost identical improvements.
Participants became approximately:
11.5% faster
This is particularly important because stair climbing requires strength, balance and coordination simultaneously.
Lifting Everyday Objects
One of the most demanding tests involved lifting a weighted box from the floor onto a table.
The improvements were remarkable.
Participants improved by around:
40.6% with free weights
40.1% with resistance bands
This task closely resembles many everyday movements including:
Carrying groceries
Moving boxes
Lifting grandchildren
Gardening
Household chores
Which Was Better?
Surprisingly...
Neither.
Although each training style had small advantages in certain tests, overall there was no clear winner.
Both approaches:
Increased strength
Improved mobility
Enhanced functional performance
Helped participants move more confidently
For many people, that's excellent news.
Resistance bands are:
Inexpensive
Lightweight
Easy to transport
Suitable for home exercise
Gentle on the joints
Simple to store
They remove many of the barriers that stop people from beginning strength training.
### Why Exercise Works Best as Part of a Bigger Health Plan Building strength is only one piece of healthy ageing. The best long-term outcomes usually come from combining strength training with good spinal mobility, balance exercises, walking, healthy nutrition, quality sleep and appropriate chiropractic care when needed. This holistic approach helps keep joints moving well, muscles functioning efficiently and people confidently participating in the activities they love.
Why This Matters for People Living in Sunbury and Melton
Many of our patients tell us they want to:
Stay active with grandchildren
Continue gardening
Travel comfortably
Walk longer distances
Maintain independence
Avoid falls
Reduce stiffness
Strength training supports every one of these goals.
Whether you're enjoying the walking tracks around Sunbury, staying active with community groups in Melton, or simply managing longer drives along the Calder or Western Highway, stronger muscles make everyday life easier.
The encouraging message from this research is that you don't need complicated equipment or expensive gym memberships to make meaningful improvements.
A simple, well-designed resistance band programme can deliver excellent results.
The Bottom Line
This study provides strong evidence that both free weights and elastic resistance bands are effective ways to improve strength and everyday function in older adults.
After just 12 weeks, participants experienced:
16.8–23.9% increases in leg strength
Nearly 20% improvement in chair stand performance
Around 11.5% faster stair climbing
Up to 13% improvements in walking while carrying loads
Approximately 40% better performance lifting everyday objects
Perhaps most importantly, resistance bands delivered results comparable to traditional weights while being far more affordable, portable and practical for home use.
If you've been putting off strength training because the gym feels intimidating or inconvenient, this research offers a reassuring message: simple, consistent exercise can make a significant difference to your strength, mobility and independence.
How Chiropractic Care May Help
At Health Wise Chiropractic, we take a comprehensive approach to posture-related care.
Treatment may include:
We focus on addressing both the symptoms and the underlying biomechanical stress contributing to neck dysfunction.
About the Author
Dr Julian Simpson is an Australian chiropractor with over 15 years of experience in musculoskeletal healthcare and rehabilitation.
He is a Board Member of the Chiropractic Australia Research Foundation and has reviewed and written more than 800 evidence-based health articles focused on spinal health, rehabilitation, sports injuries and conservative care approaches.
His treatment focus includes:
Chiropractic adjustments
Sports chiropractic
Massage therapy
Shockwave therapy
Laser therapy
Non-surgical spinal decompression
Dr Simpson provides patient care through Healthwise Chiropractic, serving communities including Sunbury, Melton, Diggers Rest and surrounding regions.
Reference
Schott N, Straßer P, Holfelder B. Effects of elastic band training versus free weight training in community-dwelling older adults: A randomized controlled trial. Exp Gerontol. 2026 Aug;221:113182. doi: 10.1016/j.exger.2026.113182. Epub 2026 May 30. PMID: 42217686.
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