9 Resistance Bands Exercises Perfect for Beginners

The professionals of figuring out at residence embrace not having to commute or comb your hair to squeeze a sweat session in throughout the day. Exercising at residence can be less expensive: On-line memberships go for concerning the worth of a flowery smoothie. (Or completely free for those who head to YouTube.) The one con is that, chances are high, your property lacks all the flamboyant (or no less than giant) gear yow will discover on the health club. Resistance bands, nonetheless, clear up that downside—particularly for those who’re a newbie health fanatic.

“They arrive in quite a lot of lengths, difficulties—gentle, medium, heavy, extra-heavy—colours, and shapes,” says NASM-certified private coach Danny Saltos. “You are able to do quite a lot of workout routines utilizing resistance bands comparable to bicep curls, shoulder press, chest press, squats, and lots of extra.” In different phrases, an reasonably priced resistance band is just about all you’ll want to recreate any piece of health club gear at residence and get a full-body exercise.

When you’re a beginner who desires to present resistance band workout routines a attempt, hold studying to study the advantages of it, 9 beginner-friendly strikes, and tips about the right way to take advantage of out of your apply.

Advantages of resistance band workout routines

1. Straightforward on the joints

“Resistance band workout routines are very very similar to conventional weight-bearing workout routines, besides that they’ve an anchor level and due to this fact interact extra of the physique with every train,” says Floery Mahoney, founding father of Board30, a health studio franchise that gives a full-body resistance band exercise. “The sleek and fixed stress is significantly better in your joints and even helps strengthen your joints, the extra you utilize them.”

2. Will increase energy evenly

If you wish to guarantee a symmetrical exercise, resistance bands have your again (and core, and arms—you get the gist). “Resistance band workout routines improve energy evenly, each concentrically and eccentrically [meaning, when you contract and release], so your muscle tissue are sturdy however extra pliable and fewer injury-prone,” Mahoney says.

3. Builds muscle

Resistance bands might look flimsy, however do not be fooled: They can assist you construct some severe muscle. “You may construct muscle mass utilizing resistance bands by rising the stress and doing fewer reps,” Mahoney says. “You can even incorporate cardio extra simply than with weights,” that are bulkier and extra unwieldy.

4. Journey pleasant

You is probably not doing a ton of touring in the meanwhile, however if you do, resistance bands make an ideal companion. You actually want no different gear (see versatility profit, beneath). “Stuff them in your baggage or throw them in your backpack,” Saltos says. “Some may even be bundled collectively in a small mesh bag.”

5. Versatile

Versatility is one other huge advantage of resistance band workout routines. “You are able to do nearly each health club motion from the consolation of your individual residence,” Saltos says. “You may work your glutes, quads, chest, again, arms, and abs, all with set of bands.”

6. Nice for all health ranges

Whether or not you are simply beginning to get into your health stream otherwise you’re a complete health fanatic, resistance bands work nice for folk in any respect health ranges as a result of they arrive in a variety of resistances. “Most units of bands are available quite a lot of vivid colours,” Saltos says. “That is visually interesting but in addition serves as a solution to determine the completely different thickness/difficulties of every band. The lighter bands supply much less resistance, and the heavier bands supply a lot higher resistance.”

9 resistance band workout routines for novices

1. Squats

Take your squats up a notch by including a resistance band into the combo for a killer resistance band glute exercise.

Use a lightweight resistance band for this. Step on the band with each toes shoulder-width aside. Maintain onto the ends of the band with one hand on both sides. Then squat. “This added resistance from the band mimics the identical stimulus as utilizing free weights or a cable machine,” Saltos says. Your legs and butt will really feel the burn.

2. Chest press

If you wish to work on higher physique energy, a resistance band chest press will assist with that. “Utilizing an anchor level that’s about shoulder peak (i.e., a fence, a sturdy ballot, a door body anchor), seize one deal with in every hand and face away from the anchor level,” Saltos says. “Utilizing a staggered stance, press the resistance band out till your arms are locked out in full extension.”

3. Bicep curls

A resistance band bicep curl (proven at concerning the 11-minute mark within the above video) is one other straightforward newbie train each Saltos and Mahoney suggest. “Stand in your resistance band utilizing one anchor level (your left or proper foot) and carry out a bicep curl,” Saltos says. Mahoney’s ideas for correct execution embrace tucking your elbows as you do the curl, sustaining a straight backbone, and protecting a slight bend in your knees.

4. Core kick

To do a core kick, sit on a mat and wrap your resistance band round one foot and maintain the ends with each arms. “Maintain the foot with the resistance band within the air and lean again at a forty five diploma,” Mahoney says. “Deliver your knee in in direction of your chest after which press out for 30 seconds. Repeat with the opposite leg.” Within the video above, you’ll be able to see a variation of these transfer with each legs hooked within the resistance band.

5. Again rows

You do not want weights or a rowing machine to get your again row on both. To do it, seize your resistance band and sit on the bottom. “Run the band over each toes as your anchor,” Saltos says. “Sit up good and tall, and pull each arms again in a rowing vogue utilizing a impartial grip.” This can assist construct again energy, flexibility, and stamina.

6. Lateral shoulder increase

Goal your shoulders and abs with a lateral shoulder increase supported by your useful resistance band. Begin by standing in your resistance band utilizing one foot as your anchor. “Elevate your proper and left arms out till they’re parallel to the bottom in order that your physique resembles the letter T,” Saltos says. “Decrease [your arms] and repeat.”

7. Tricep press

To get your triceps good and toned, give a resistance band tricep press a attempt. “Stand in your resistance band,” Mahoney says. “Bend 45 levels on the waist. Tuck your elbows into your rib cage with a 90-degree bend on the elbow. Press straight again with the arms to interact the triceps. It is essential to maintain your head consistent with your backbone and the elbows steady.”

8. Shoulder press

Give your shoulders some love with a resistance band shoulder press. Begin by standing up straight in your resistance band. “Holding the resistance bands, convey your arms as much as shoulder peak along with your elbows out to the facet,” Mahoney says. “Press each arms straight up from the shoulder.” If you’ll want to modify it, do one arm at a time as an alternative of each.

9. Quad press

To work in your quads, whereas standing, put your resistance band round one foot. “Maintain on to the ends of the bands,” Mahoney says. “Deliver your knee up in direction of your core after which press down and ahead at a 45-degree angle. Ensure you have a slight bend within the help leg and a straight backbone.” Within the video above, you’ll be able to see a variation carried out whereas mendacity down.

Resistance band newbie train ideas

Check the resistance degree

Earlier than you begin stepping into reps, Mahoney recommends testing the extent of the band’s resistance first. If the resistance is an excessive amount of or not sufficient, you’ll be able to then regulate as wanted.

Watch your kind

As with all different model of train, Mahoney says watching your kind is vital. “Have interaction your core to guard your backbone and do not lock out your joints,” she says. If one thing does not really feel proper, Saltos says that is an indication to double-check your kind. A fast Google search can assist with that.

Begin gradual

Though these resistance band workout routines are nice for novices, you must take it straightforward (and slowly) if you’re first beginning out. “Begin by doing 30-minute exercises thrice per week,” Saltos says. “You may slowly construct as much as 45 and 60 min exercises over the course of time.”


Maintain your resistance band coaching fascinating by experimenting and discovering what feels good. “Mess around with completely different modalities comparable to increased reps utilizing lighter bands and decrease reps utilizing heavier bands,” Saltos says. “You can even do workout routines for time, which is an effective way to problem your muscular endurance.”