You Can’t Carry Groceries Without This Skill: Pulling Power After 65
Let’s talk about one of the most overlooked movement patterns for staying strong and independent as you age—pulling.
Most people focus on pushing—think squats, lunges, and pushups. But pulling? That’s the move that helps you open doors, lift grocery bags, carry laundry baskets, and keep your posture tall and balanced.
The problem? Most adults over 65 aren’t doing nearly enough pulling—and it’s catching up with them.
Why Pulling Strength Matters More Than You Think
When your pulling muscles are weak, you start to feel it:
Shoulders round forward
Posture slips
It gets harder to carry or lift things
Your grip weakens
And you may even feel less stable on your feet
In short—pulling power is what keeps your upper body strong, stable, and functional.
So What Does “Pulling” Actually Look Like?
Pulling shows up in everyday life more than you realize:
Rowing or pulling something toward your chest – like a bag of mulch
Reaching and pulling something down – like a box from a high shelf
Carrying something in one hand and staying steady – like a grocery bag
These movements work key areas like your shoulders, hands, core, and the muscles behind you—your back, bottom, and legs—that help keep you upright, mobile, and confident.
5 Pulling Exercises Every 65+ Adult Should Know
These are simple, functional movements that can be done at home or with us at ProActive Therapy and Wellness.
Want to follow along?
🎥 Watch the guided workout here
1. Seated Band Rows
Great for posture and shoulder strength.
How to do it: Sit tall in a chair, loop a resistance band around your feet, and pull the handles toward your torso. Think about gently squeezing your shoulder blades together.
2. Standing Wall Slides with Pull-Down
Loosens up tight shoulders and mimics overhead pulling.
How to do it: Stand with your back to a wall. Slide your arms up and down like a goalpost, as if you’re pulling something down from above.
3. Single Arm Rows
Helps build strength and stability on each side.
How to do it: Loop a towel or band around a sturdy railing or bar. With one hand, lean back slightly and pull yourself forward. Keep your chest up and core steady.
4. Carry & Pull Combo
Builds grip and upper back endurance.
How to do it: Walk holding light weights (or grocery bags), then pause and perform a slow lift with pull-back to activate your upper back.
5. Chair-Assist Bent Over Rows
A back and arm builder that’s joint-friendly.
How to do it: With one hand on a chair for support, bend forward slightly and pull a small weight (or water bottle) toward your waist. Control the return.
How Often—and How Hard—Should You Train Pulling?
We recommend training pulling movements 2 to 3 times per week.
Here’s the key: Your strength work should be challenging enough that your muscles feel fatigued within 8 to 12 repetitions. That’s where progress happens—not with endless reps, but with the right amount of effort and control.
Don’t stress about fancy equipment. Focus on form, consistency, and just enough resistance to make your muscles work—not strain.
Your Next Step
Pulling is one of the most functional, practical skills you can train—especially if your goal is to stay independent, mobile, and strong.
📺 Ready to try it out?
Watch the video demo now to follow along at your own pace
And when you’re ready for support, we’re here for you with:
✅ 1-on-1 sessions
✅ Joint-protecting modifications
✅ Strength classes built just for 65+ adults
Let’s rebuild your strength from the back side forward because when pulling feels strong—life feels easier.
🔄 Coming Up Next: The Movement Most People Forget (Until It Hurts)
Twisting to reach the seatbelt.
Turning to look behind you.
Rotating to grab something from the back seat or kitchen counter.
You do it every day—but are you training it?
👀 Our next blog in the Fundamental Movement Series is all about rotation—why it matters, how it keeps your spine healthy, and the simple exercises to make sure you can twist without a twinge.
Stay tuned… it’s one you won’t want to skip.