How To Use Resistance Bands and Exercises To Get You Started

At-home resistance band workout to get started

Here are seven resistance band exercises that target the major muscle groups. There are two common approaches to performing these exercises:

1. Circuit: Perform one set of each exercise, aiming for 8 to 15 reps per set, to complete one circuit. Rest for 1 to 2 minutes, then repeat the circuit. Try to complete 5 to 8 circuits, or do as many as you can within a 20- to 30-minute period.
2. One by one: Perform all the sets of one exercise, then move on to the next exercise. Try to complete 3 to 5 sets of 8 to 15 reps for each exercise.

For both approaches, take a 15- to 60-second rest between each set.

In the starting position of each exercise, make sure there’s little to no slack when holding the bands. The bands should just be taut, but not so tight that you’re already working against resistance.

Resistance band squats

Squats are an effective exercise for building lower-body muscle mass, strength, and balance. Using a loop band may further engage the hip muscles and improve range of motion, which can support your walking gait and posture.

There are several ways to perform banded squats. This variation uses a loop band. If you don’t have a loop band, you can create a loop with a standard band by connecting both ends with a knot.

To perform this exercise:

1. Wrap the top end of the resistance band around your shoulders, and the bottom end under your feet.
2. Stand with your feet shoulder-width apart, with your toes pointed slightly outward. Hold the band at chest height.
3. Bend your knees and push your hips back, as if taking a seat. Bring your buttocks toward the floor until your thighs are parallel with the ground. Make sure to keep your back straight.
4. Push back up into the standing position.

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Seated row

Seated rows target several muscles in your back and arms, which can help improve a slouching posture. This exercise can be performed with any type of resistance band.

To perform this exercise:

• Sit on the ground with your legs straight out in front of you.
• Wrap the middle of the resistance band around the middle part of your feet, and hold one end in each hand.
• Start with your arms outstretched, then pull the resistance band toward you until your hands reach just below your chest. Imagine initiating the movement with your elbows, and maintain a proud posture.
• Slowly bring your arms back to the starting outstretched position.

Chest press

The chest press is a popular exercise for building strength and mass in your chest, shoulders, and triceps.

Lying on a flat bench and using handled loops can help you generate more force during this exercise, but it’s also effective if you lie on the ground and use other resistance bands.

To perform this exercise:

• Wrap the resistance band under the bench. Lie flat on a bench with your feet bent at a 90-degree angle on the edge of the bench. Hold one end of the band in each hand.
• Push your hands up toward the ceiling, slightly flaring your elbows out. Avoid arching your back during the exercise by keeping your back flat.
• Bring your hands down to your pecs, controlling the movement.

Lying skull crushers

Skull crushers are an effective exercise for targeting the triceps muscles. Building triceps strength can help you get stronger in other lifts, such as the chest press and overhead press.

This exercise can be performed using any type of resistance band. Lying on a bench may also help increase your range of motion, but it’s not necessary.

1. Wrap the resistance band around the bottom of the bench.
2. Lie on your back with your arms fully extended above your head. Hold one end in each hand and pull it up so your arms are straight up toward the ceiling. The outside of your hands should be facing up.
3. Bend your elbows, lowering your hands to your forehead.
4. Straighten your elbows, bringing your hands back over your chest.

Standing biceps curl

Biceps curls are a popular exercise for working the biceps and forearm muscles. You’ll likely be able to use a heavier handled resistance band than a standard one, since the handles offer more stability.

To do this exercise:

• Stand shoulder-width apart and place your feet on the middle section of the band.
• Hold one end in each hand with your palms facing forward.
• Bring your hands up toward your shoulders in a curling motion. Keep your elbows close to your sides.
• Bring your hands back down, controlling the movement.

Bicycle crunch

Adding resistance to bicycle crunches can help activate your abdominal, lower body, and stabilizer muscles more effectively.

This exercise is best performed with a looped miniband. You can form a loop with a standard band by tying a knot in it.

To perform this exercise:

• Sit on the ground and place a resistance band around the middle of your feet.
• Lie on your back and place your fingers behind the base of your skull. Your fingers shouldn’t push your skull forward during this movement, but instead only provide support.
• Bend your knees at 90 degrees and lift them off the ground.
• Extend your right leg straight out, and twist the right shoulder and elbow toward your left knee.
• As you bring your right leg back to 90 degrees, extend your left leg and twist your left shoulder and elbow toward your right knee.
• Continue this movement, alternating sides.

Standing overhead press

The overhead press targets the shoulders, upper chest, and triceps muscles, which may help improve your upper body strength and posture.

This exercise is also best performed with handled bands, but can also be performed with other types.

To do this exercise:

• Stand shoulder-width apart and place your feet on the middle section of the band.
• Hold one end in each hand and bring your hands up to near your collarbone, with your palms facing forward.
• Brace your core and squeeze your glutes, then push your hands up toward the ceiling.
• Bring your hands back down to the starting position, controlling the movement.

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