9 perfect resistance band exercises for beginners

BILLIONThe advantage of working out at home is that there’s no need to go to work or comb your hair to sweat during the day. Working out at home can also save money: Online memberships cost the same as a fancy smoothie. (Or completely free if you go to YouTube.) The only hitch is, chances are, your house lacks all the luxuries (or at least it’s not). great) equipment you can find at the gym. However, resistance bands solve that problem—especially if you’re a beginner in exercise.

“They come in a variety of lengths, difficulty levels — light, medium, heavy, extra heavy — colors and shapes,” says NASM-certified personal trainer Danny Saltos. “You can do a variety of exercises using resistance bands like crunches, shoulder presses, chest presses, squats, and more.” In other words, an affordable resistance band is all you need to recreate any home gym equipment and get a full body workout.

If you’re new to trying out resistance band exercises, keep reading to learn its benefits, 9 beginner-friendly moves, and tips on how to get the most out of your workouts. .

The benefits of resistance band exercises

1. Easy on the joints

Floery Mahoney, founder of Board30, a gym brand that offers full-body resistance band workouts. “Smooth and continuous stretch is much better for your joints and even helps strengthen your joints, the more you use them.”

2. Increases strength evenly

If you want to ensure a balanced workout, the resistance bands have a back (and core and arms – you get the gist). “Resistance band exercises for uniform, concentric and eccentric strength gains [meaning, when you contract and release]so your muscles are stronger but more supple and less prone to injury,” Mahoney says.

3. Build muscle

Resistance bands may look flimsy, but don’t be fooled: They can help you build some serious muscle. “You can build muscle mass by increasing the stretch and doing fewer repetitions,” says Mahoney. “You can also incorporate cardio more easily than with weight training,” which is bulkier and harder to use.

4. Travel-friendly

You may not have to move much at the moment, but when you do, resistance bands become a great companion. You really don’t need another device (see flexibility benefits, below). “Put them in your luggage or throw them in your backpack,” says Saltos. “Some can even be wrapped together in a small mesh bag.”

5. Versatile

Flexibility is another big benefit of resistance band exercises. “You can do any exercise in the comfort of your own home,” says Saltos. “You can work your glutes, glutes, chest, back, arms, and abs, all with the right set of ropes.”

6. Great for all fitness levels

Whether you’re just starting to get into your fitness stream or you’re a complete fitness enthusiast, resistance bands are suitable for people of all fitness levels as they come in a wide range of sizes. resistance. “Most bands come in a variety of bright colors,” says Saltos. “This is visually appealing but also a way to determine the different thickness/difficulty of each band. Lighter bands provide less resistance and heavier bands provide greater resistance. much.”

9 barbell exercises for beginners

1. Squats

Enhance your bounce by adding a resistance band to the mix for a killer glute workout.

Use a strip for this. Step onto the rope with your feet shoulder width apart. Hold the ends of the strips with one hand on each side. Then squat. “The additional resistance from the strap mimics the same stimulus as when using a free weight or cable machine,” says Saltos. Your legs and buttocks will feel a burning sensation.

2. Chest press

If you want to work on upper body strength, a resistance band chest press will help you with that. “Use a shoulder-height anchor point (e.g. fence, sturdy post, door frame anchor), grab a handle in each hand and face away from the anchor point,” says Saltos. “Using a staggered pose, press the resistance band outward until your arms are fully extended.”

3. Curls on the biceps

The resistance band crunch (shown at about 11 minutes in the video above) is another easy beginner exercise that both Saltos and Mahoney recommend. “Stand on your resistance band using an anchor point (left or right foot) and do a bicep curl,” says Saltos. Mahoney’s tips for doing the move properly include bending your elbows as you curl, maintaining a straight spine, and keeping your knees slightly bent.

4. Core rock

To perform a core kick, sit on a mat and wrap the bumper around one foot and hold the ends with both hands. “Hold your feet with the bumper in the air and lean back at a 45-degree angle,” says Mahoney. “Bring your knee toward your chest and then press out for 30 seconds. Repeat with the other leg.” In the video above you can see a variation of those moves with both feet hooked to the resistance band.

5. Back row

You don’t need weights or a rowing machine to get your back row. To do that, grab your bumper and sit on the ground. “Run the rope through both feet to serve as your anchor,” says Saltos. “Sit straight and tall, and pull both hands together in a rowing style using a neutral grip.” This will help build back strength, flexibility, and stamina.

6. Side Shoulder Lift

Target your shoulders and abs by raising your shoulders sideways supported by your handy bumper. Start by standing on your resistance band using one foot as an anchor. “Raise your right and left arms until they’re parallel to the ground so your body looks like the letter T,” says Saltos. “Lower [your arms] and repeat.”

7. Tricep Press

To get nice and toned triceps, try a tricep press with resistance bands. “Stand on your protest band,” Mahoney said. “Bend 45 degrees at the waist. Bend your elbows into your rib cage and bend your elbows 90 degrees. Use your hands to straighten your back to work your triceps. It’s important to keep your head in line with your spine and elbows. steady hand.”

8. Shoulder press

Give your shoulders some love with a shoulder strap. Start by standing straight above your resistance band. “Keeping the resistance bands, bring your hands up to shoulder level with your elbows to the side,” says Mahoney. “Put both hands straight up off your shoulders.” If you need to modify it, do the branches one by one instead of both.

9. Press four times

To perform your tasks, while standing, wear your resistance band around one foot. Mahoney says: “Try to stay at the end of the band. “Bring your knees up toward your center of gravity, then press down and forward at a 45-degree angle. Make sure you have a little bend in your supporting leg and straight spine.” In the video above you can see a variation performed while lying down.

Resistance band beginner exercise tips

Resistance level test

Before you start on the reps, Mahoney recommends checking the band’s resistance level first. If the resistance is too much or not enough, you can adjust as needed.

View your form

As with any other style of exercise, Mahoney says watching your form is key. “Get involved in your core to protect your spine and not lock your joints,” she says. If something goes wrong, Saltos says it’s a sign to check your form again. A quick Google search can help you with that.

Slow start

While these resistance band exercises are great for beginners, they should be done slowly (and slowly) as a beginner. “Start by exercising for 30 minutes three times per week,” says Saltos. “You can slowly build up the workouts up to 45 and 60 minutes over time.”


Keep your brace practice interesting by experimenting and finding out what feels good to you. “Play with different approaches, such as higher reps when using lighter bands and lower reps when using heavier bands,” says Saltos. “You can also do interval training, which is a great way to challenge your muscular endurance.”

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