Background Sarcopenia is a syndrome associated with aging that causes progressive loss of skeletal muscle mass and muscle function. In this pilot study, we compared the effectiveness of elastic band training regarding group based dance on fat mass, fat-free mass, handgrip strength (HGS; dominant and non-dominant hand), leg strength, timed up-and-go (TUG) and walking speed in older women with sarcopenia. Methods This is a randomized controlled trial, single-blind, repeated measures of parallel groups (elastic band group: EBG, n=21; group-based dance: GBD, n=19), and a quantitative methodology. Three 60-minute sessions per week for 12 weeks were dedicated to the interventions with pre- and post-assessments. A two-factor mixed analysis of variance (ANOVA) model with repeated measures was performed to measure the group×time effect. Results A significant interaction revealed for fat-free mass (F1,16= 18.91; p<0.001; EBG+10.9% vs. GBD −1.97%), HGS dominant hand (F1,16= 7.44; p=0.014; EBG+10.9% vs. GBD+0.59%), HGS non-dominant hand (F1,16= 6.41; p=0.022; EBG+10.21% vs. GBD+3.80%), leg strength (F1,16= 17.98; p<0.001; EBG+9.1% vs. GBD+3.83%), TUG (F1,16= 7.52; =0.014; EBG −14.7% vs. GBD −1.0%) and walking speed (F1,16 = 6.40; p=0.019; EBG −7.6% vs. GBD −4.35%) in favor of EBG. Conclusion Elastic band training produces significantly greater responses on physical-functional performance regarding group-based dance in older women with sarcopenia. On the other hand, the EBG revealed a ignificant improvement in fat-free mass and upper and lower limb muscle strength, as well as a significant decrease time in TUG, and walking speed. Elastic band exercise is a safe, easy, affordable, and effective physical activity strategy, according to the findings.