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. Download the pdf and use these resistance band workouts to start strength training at home.
If you're nervous about lifting weights, resistance band training is the way to get started (learn more about benefits of strength training).
In fact, they're one of my favorites pieces of at-home gym equipment and ones I use in my 6-weeks to STRONG workouts 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 resistance band benefits.
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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 and rock these glute isolation exercises 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.
The most-cost-effective home workout option to help you increase strength and lose weight. Easy to use and store.
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. Move slowly and execute them properly.
These workouts are strength-based just like this 15 minute resistance band workout). 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.
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.
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.
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.
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!
How To Make The Workouts Harder
In order to keep results coming, you need to progress your workouts (make them harder), there's lots of ways to do this:
- Add a pause at the hard point of the exercise
- Focus on lengthening one part of the exercise
- Put two exercises together
Learn more about how to make workouts more intense at home. If you're sick of guessing on the "how" try the 6-weeks to STRONG program that brings short workouts that get you stronger at home.. without you having to guess.
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. Here's another full body resistance band workout if you need more ideas.
Resistance Band Workout FAQs
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.
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.
JM says
I never knew resistance bands could be so versatile! These workouts cover everything from squats to shoulder presses. Can't wait to switch up my routine with them!
fitasamamabear says
They're such a great tool!