Wonder what resistance bands are? And how you incorporate them into your workouts? Maybe you find yourself stuck doing the same workouts over and over, and that can get really boring. It also might stop you from seeing the results you want if you don’t mix things up a bit in your workouts. Resistance bands are a great way to do that!
If you use dumbbells or your bodyweight in your workouts, you can add resistance bands. This will help add a little variety. It can also help you tone different muscles that you may not have been working before.
Benefits of Resistance Bands Workouts
Resistance bands add variety to your workouts. They work different muscles since you are using a different range of motion. Just the change in equipment can keep you challenged and working hard. If you find yourself getting bored with your current workouts. Or they become too easy, try some resistance bands.
Another great thing is that they are so easy to carry with you. You can take them on the go, use them at the gym, or use them at home. They are light, versatile, and small enough to fit easily in your gym bag. Furthermore, they are affordable! You can get them almost anywhere you buy fitness equipment and should find them for under $20.
Resistance bands workout can be tailored to any fitness level from beginners to advanced. There are several different types of bands ranging from lighter to tighter tensions. This affects how easy they are to use. You can use them to do simple moves, or you can challenge yourself. You can do multi-movement exercises if you are more of an advanced user. Either way, you will gain strength and coordination from trying resistance band workouts.
Fitting Resistance Bands Workout Into Your Routine
The best part is that you don’t have to give up other workout equipment when you use fitness bands. You can mix them with your dumbbells and weights or use the bands alone. Mix them into your routine. Intervals of dumbbell squats then add some mid-back pulls with the bands. Ending up with dumbbell lunges.
You can also use them to superset your exercises. You can do dumbbell bicep curls for a few sets. Then follow with resistance band alternating bicep curls. The super setting is a great way to hone in on one group of muscles. Experiment with whatever combination of routines works for you. Try using the bands alone too!
Resistance Band Color Code
Most resistance bands are color-coded the same way to show their level of resistance. Here are the common color codes you will find:
— Yellow – Extra light, geared for beginners
— Green – Light, beginner to intermediate
— Red – Medium, intermediate to advanced
— Blue – Heavy, for advanced users
While most popular resistance bands are coded this way, you might come across some that aren’t. That’s ok, remember that the thicker the band is, the heavier the resistance will be. It’s a good idea to get more than one level of resistance bands for your workouts. You might find that in one exercise you can only handle an extra light band. But in another muscle group that one is too easy. Having many options help to get the right fit for each exercise in your fitness routine.
You’ll want something thicker for the lower body since your legs are stronger. Something thinner when doing upper bodywork, especially shoulders.
Besides, the taller you are and the longer your limbs the more resistance you will naturally have. In other words, if you are 5’10”, a green band will be more challenging for you than it will be for someone at 5’3″.
So Get Yourself A Set of Resistance Bands
For each of the following exercises, perform 8-12 repetitions.
If the last two repetitions are not hard, you may need to get a thicker band. If you are unable to do a slow, full range-of-motion your band may be too tight.
Once completed, move right to the next exercise without rest. If you want a killer workout, go through the entire list twice!
1. Squat
Targets: legs, glutes
Try resistance band squats for a total body move to tone you head to toe.
A) Stand on the band with your feet shoulder-width apart. Hold the handles next to your shoulders so the band is behind the back of your arms.
B) Slowly sit down and back into squat position keeping abdominals tight and chest lifted.
C) Press back up through heels, squeezing glutes.
2. Mid-Back Pull
Targets: back, shoulders
Learn what resistance band exercises are the best for a total body workout.
A) Stand with your feet shoulder-width apart. Grab the handles of the band with each hand. Loop the band once or twice more around each hand to desired tightness.
B) Hold hands straight out in front of you at shoulder height. Pull the band open as arms go out to the sides and band comes in towards the chest. Keep shoulders down.
C) Slowly release hands back to start position and repeat.
3. Lunge
Targets: legs, glutes
Use a resistance band to make lunges more challenging.
A) Place right foot on the center of the band on the floor and hold handles next to shoulders.
B) Step your left foot behind you, keeping your heel off the ground.
C) Lower toward the ground, bending both knees to a 90-degree angle.
D) Slowly press back up. Repeat for the desired number of reps and switch legs.
4. Push-Up
Targets: chest, arms, back, core
Do resistance band push-ups and feel the burn.
A) Wrap the band around your back under your armpits. Hold handles, loop the band an extra time around each hand to tighten it.
B) Kneel down placing handles against the floor then extend legs long until you are in a plank position.
C) Slowly lower chest to floor keeping body long. Press back up until arms are long. Repeat.
5. Butt Kicker
Targets: glutes
Try moves like this butt-kicker to tone your glutes using a resistance band.
A) Kneel on the floor and wrap band under your right foot. Place hands down under shoulders holding handles against the floor.
B) Lift your right knee off the floor slightly. Push right foot back to extend leg straight against the band, squeezing your glute.
C) Release slowly bring the knee back into a bent position. Continue for 8-12 reps and switch feet.
6. Tricep Shoulder Press Back
Targets: tricep, shoulder, back
A) Stand with both feet on band hip-width apart. Hold handles with palms facing behind you and arms down next to your sides.
B) Bend slightly at the knees and hinge forward keeping abs tight.
C) Press arms straight back as far as you can keeping shoulders down.
D) Release arms forward slowly.
7. Bicep Curl
Targets: biceps
Try a resistance band bicep curl to build muscle.
A) Stand with both feet on the resistance band. Hold handles long next to your sides with palms facing forward.
B) Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides.
C) Slowly release arms back down to starting position.
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