3 Beginner Resistance Band Workouts For Beginners PDF

Build total-body strength, increase energy, and boost your metabolism with these resistance band workouts! These resistance band exercises are great for beginners because they're slow-moving, low-impact, and easy to implement.

When it comes to getting stronger at home, resistance bands are one of my favorite pieces of equipment. Download the pdf and use these resistance band workouts to start strength training at home.

Six images of females working out with resistance bands with text between some of the images.

If you're nervous about lifting weights, resistance band training is the way to get started (learn more about why you need to strength train).

In fact, they're one of my favorites pieces of at-home gym equipment because they're:

Cost-effective
Low-impact and safe for beginners
A great way to strength train at home
Perfect to workout anywhere

Learn more about the benefits of using resistance bands.

Which Resistance Band Should A Beginner Use?

The best resistance bands are strength bands. The closed-loop (versus the open band like a pilates band) provides more resistance for your muscles and makes exercises easier to execute.

Plus, strength bands come in a variety of tensions which helps you scale and progress your workouts.

Pro tip: Start with the lightest band (normally yellow with a tension of 10-25lbs) for your upper body exercises and the red band for your lower body.

Having a mini loop on hand is the second part of your band package.

Mini loops can be used for workouts all on their own but are especially known for helping to boost strength in the glutes (learn more about glute training at home).

Learn more about what exercises to do with the bands with this free printable resistance band exercise chart and these effective mini band exercises

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The Resistance Band Workouts

In order to see results with a workout routine, especially when working out at home, the focus needs to be on muscle engagement and activation throughout the workout routine.

Basically, don’t rush through the motions. Move slowly and execute them properly.

These workouts are strength-based. Meaning, the focus is on improving the strength of your muscles (which in turn leads to a leaner look). This is great for beginners as there are no jumping or HIIT-style exercises.

Before getting started, make sure you know how to hip hinge as well as master 5 basic exercises for busy moms.

Of course, if you need a bit more (more motivation, more support, just MORE) check into the SMASH workout program . You'll gain energy, strength, and confidence all from your home.

Resistance Band Workout #1

Banded Squat With 3 Second Pause At The Bottom	12 repetitions
One Arm Band Row	8 reps per arm
Resistance Band Deadlift	10 repetitions
Reverse Plank	25 seconds
Quadruped Banded Abductions	15 reps per leg
Rest	45-60 seconds x3 sets

To perform the workout: This workout is completed as a circuit. Meaning, you will perform each exercise back to back for the prescribed number of repetitions. Once all the exercises are completed, rest for 45-60 seconds and repeat for a total of 3-4 sets depending on time.

Two images of a woman in maroon shirt and black pants performing a reverse plank with text about pointers

Total Body Workout #2

Bodyweight Walking Lunges	10 reps per leg
Band Deadlift	10 reps
Rest	45 seconds x 3sets
Band Shoulder Press	10 repetitions
Band Lateral Raise	8 repetitions
Single Leg Elevated Glute Bridge	12 reps per leg
Rest	45 seconds x 3 sets
Mini Loop Pulldown	10 reps per arm
Side Lying Hip Raise	8 reps per leg
Rest	30 seconds x2 sets

To perform the workout: This workout moves a bit slower than the circuit. Perform the first two exercises back to back without rest. Then, rest for 45 seconds before repeating the sequence for three sets.

Move on to the next three exercises and perform them back to back. Rest for 45 seconds and repeat that for three sets.

Finish off with the final two exercises performed back to back with thirty seconds of rest between sets.

Woman in blue shirt and black pants performing a band deadlift with text about the dos and donts

Resistance Band Workout #3

Band Lunge	10 repetitions
Plank Row	6 reps per arm
Squat & Press	10 repetitions
Monster Walks	25 seconds
	4-5 rounds

To perform the workout: This workout is an EMOM workout. Which means every minute on the minute.

Set a stopwatch for one-minute intervals. Perform the first exercise for the prescribed reps, rest the remainder of a minute before moving on to the next exercise.

The more tired you get, the longer the reps will take you and the less rest you'll get! Perform for a total of 4-5 rounds.

Note: if you're more advanced you can do froggy jumps in place of froggy pumps. Likewise, for the squat and press, wrap the band around your feet and hold it in your hands.

Woman in blue sports bra and purple pants performing a row with a yellow mini loop in plank position with text and arrows to explain form

Resistance Band Workout PDF

Below you'll find a PDF printable of all three workouts. Click the image to download it. Then, track your effort, form, and any other notes while going through the resistance band exercises.

Next time you do them, try to progress in some way!

And if your muscles need some love after all of that- make sure you have some homemade muscle rub on hand!

Blank workout PDF to track workouts with text about the exercise, sets, and reps.

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Other Fitness Tips For Busy Moms

How Often To Do The Workout Program

You can choose to use just one of these resistance band workouts and perform the workout routine multiple times (3-4) per week.

Or, use all three resistance band workout programs weekly making sure to have a rest day between each.

Are Resistance Bands Good For Beginners?Yes! Outside of learning basic bodyweight movement patterns, resistance band training is a great way to begin general strength training and functional training.

This is because resistance bands a low-impact way to train. Meaning, there’s no stress on your joints as you learn. Plus, resistance bands come in a variety of tensions which makes it easy to scale your workouts and begin challenging yourself as well as to target multiple muscle groups at once.

Lastly, with resistance bands, the peak of tension always falls on the hardest part of the exercise. This is a great way to train “sticking spots” to improve your form (here's a fun strength-based band workout for beginners!).

Frequently Asked Questions About Resistance Band Workouts

Are resistance bands effective? can you build muscle with just bands?

You can actually build muscle, lose weight, and tone your body with any tool (or none). Results come from progressive overload (Learn more about progressive overload). Stimulating your muscles is more about consistent and progressive overload (always pushing and challenging, targeting the muscle in a linear way) which can be done with any equipment (or no equipment).
It’s more about the stimulus and less about the tool.
So, as long as you’re focusing on muscle engagement and challenging that engagement more and more over time, you can build muscle- even with resistance bands.

Are resistance band exercises good for beginners?

Yes! Resistance bands are a low-impact tool you can use to get stronger. Because they're simple to use and there is no heavy load with them, they're a great option for beginners.