3 Resistance Band Workouts For Beginners
Use these resistance band workouts for beginners to strengthen your muscles and get fit at home! These total-body workouts are low-impact, slow-moving, and focus on targeting the muscles you need to strengthen and tone. And all done in under twenty-five minutes.
Having a set of resistance bands at home can be a life-saver for busy days! Resistance bands are:
- Low-impact and safe for beginners
- A great way to strength train at home
- Perfect to workout anywhere
These resistance band workouts are the perfect way to get started with strength training (learn more about why you need to strength train).
They target the entire body with an emphasis on the posterior chain to help you prevent injuries, pick up kids easier and look lean and toned.
Are Resistance Bands Good For Beginners?
Yes! Outside of learning basic bodyweight movement patterns, resistance bands are a great way to begin strength training.
This is because they’re low impact. Meaning, there’s no stress on your joints as your learning. Plus, resistance bands come in a variety of tensions which makes it easy to scale your workouts and begin challenging yourself.
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!).
Can You Build Muscle With Just Resistance Bands? Are They Effective?
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.
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. 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).
You can get a bundle of strength bands from Pro Source fitness along with a mini loop. Likewise, amazon sells a variety of them as well.
In order to see results, especially when working out at home, the focus needs to be on muscle engagement and activation.
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.
Of course, if you need a bit more (more motivation, more support, just MORE) hit up the follow-along workouts! Just hit play and follow along to work up a sweat!
Full Body Band Circuit
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 and repeat for a total of 2-3 sets depending on time.
A1. Banded Squat With 3 Second Pause At Bottom 12 reps
A2. Bentover Band High Row 12 reps
A3. Purple Band Deadlift 10 reps
A4. Full Plank With Shoulder Tap 10 reps per arm
A5. Quadruped Banded Abductions 15 reps
Total Body Workout #2
This workout moves a bit slower than the circuit. Perform the exercises that are grouped together by letters for the prescribed number of sets and repetitions before moving on to the next grouping. Ensure you are taking rests between sets.
A1. Bodyweight Walking Lunge 10 per leg
A2. Purple Band Deadlift 10
x 3 sets
B1. Band Shoulder Press 10
B2.Band Rear Delt Fly 8
B3.Single-Leg Glute Bridge 12 per leg
C1. Bentover Band High Row
C2. Feet Elevated Banded Glute Bridge 15
Home Workout #3
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.
A1. Band Deadlift x10
A2. Band High Row x10
A3. Squat & Press x10
A4. Froggy Jumps x12
And if your muscles need some love after all of that- make sure you have some homemade muscle rub on hand!
Don’t forget to pin these resistance band workouts for beginners!
Resistance bands are a great way to stay strong, fit, and active. They give you access to a variety of exercises and make your workouts simple but effective.
The workouts using resistance bands in this blog post are practical, effective, and fatiguing. Chose the one best suited to your abilities and goals and make sure that every repetition counts.