How to Get Started with Resistance Band Exercises: The Absolute Beginner's Guide
If you've always wanted to start strength training but didn't know where to begin, using resistance bands is a great place to start.
How long and how often should you exercise with resistance bands?
You should aim to do two strength training sessions per week, each lasting about 30 minutes. You can make a lot of progress with two workouts per week on non-consecutive days, especially if your goal is to go from unfit to fit.
This applies to people who are new to exercise, as well as those who already work out regularly but are new to resistance band training. The difference (more on this later) is in the intensity of the workout.
This amount of strength training aligns with the U.S. Department of Health and Human Services' recommendations that adults do strength training two or more days per week, focusing on all major muscle groups. These include the legs, back, abdomen, chest, shoulders and arms.
If you already do cardio, you can incorporate a resistance band workout on days when you don't do cardio. Another option is to do both workouts on the same day, starting with the resistance band workout, followed by the cardio. It's best to stick to this order so your muscles aren't too tired from the cardio to do the strength workout.
If you already do other strength training exercises, you can add resistance band exercises to your weekly routine or replace an existing strength training exercise with a band exercise.
Equipment needed for resistance band workouts
The equipment and clothing needed for a resistance band workout are pretty minimal.
Here are some things you need:
Resistance Bands This one is obvious, right? It's best to have a few resistance bands that vary in resistance (or stretch) levels. They come in a variety of styles, from loops to ribbons to bands with handles. Choose the one that feels most comfortable and easy to use. (Considering the exercises you might use the bands for can help you decide.)
Clothes you can move and sweat in Equip yourself with breathable, comfortable clothes that you can move in and that won't weigh you down too much when your body starts to heat up.
The following equipment is optional, but may make some exercises easier to perform:
-Shoes Most resistance band exercises can be done barefoot. But if you're on a surface where you might slip or you feel more secure and balanced in shoes, consider lacing them up.
-Yoga mat For floor exercises, the mat can help prevent slipping and cushion shock if you are on a hard floor.
Safety Tips for Resistance Band Exercises
In general, resistance bands are very safe to use, especially if you start with a low resistance band.
The benefits outweigh the risks, as long as you start gently and increase resistance slowly. If you are coming back from an injury, surgery, or have a chronic illness, it is always a good idea to consult your doctor before starting a new exercise program.
The safest approach is to gradually increase the resistance, intensity, and quantity of exercises. If you've never used a resistance band before and you immediately start doing tons of reps on a heavy resistance, you're definitely at risk of developing tendonitis, bursitis, or another overuse injury.
But there's a simple solution: If a move feels too intense right off the bat with a band, don't use it. Add a band once you're able to safely perform the move. If the move involves doing squats with a resistance band wrapped around your thighs, but you can't do a rep with the band, do the set without the band. When the set becomes less challenging, try adding the band.
Another safety consideration: Avoid injury from improper band use. Some moves may require you to attach the resistance band to an anchor point (like a tree outside or a beam in your home or gym). In this case, make sure the anchor point is sturdy. If you attach it to a kitchen table or chair, for example, you'll have to pull the piece of furniture toward you.
Also pay attention to the health of the bands themselves. Resistance bands wear out. When they reach the end of their life, they often break and fly away. Always check your band to make sure it doesn't start to tear.
The consequence of a thrown ring is that there is a real chance that it will break and hit you in the face. If a band breaks in your eye, it can cause injuries, for example, including retinal detachment, which is a medical emergency. When using it, make sure you have a firm grip on the band. And if you do injure your eye, it is advisable to see an eye doctor if you experience eye pain, blurred vision, flashes of light or floaters, or problems with eye movement.
How to Warm Up for Resistance Band Workouts
Before your workout, warm up your body with a short, brisk walk. You can also try dynamic stretches, like a few squats, lunges, and arm circles. These exercises let your body know it's about to get a workout. The goal is to loosen up your muscles before challenging them more intensely with specific exercises.
Additionally, it's best to start each session with a few minutes of balance exercises. This could include standing next to a table (holding on to it if necessary), lifting one knee to hip height and holding it there, standing straight. You can also take a wide stance and slowly move to one side, lifting the opposite foot.
The practice of balance training is helpful in improving daily functions, as well as helping you maintain safe movement patterns during resistance exercises. Balance training trains your neuromuscular system to remain stable on your feet throughout each movement, ultimately improving the safety of the workout.
4 Week Resistance Band Workout Plan
The right workout plan is different for everyone, depending on your current fitness level and goals. If you don’t do strength training, start with two days a week. As you get more comfortable with the exercises, you can add a third day into the week. (The workout plan below includes a progression from two to three days a week, but if you don’t feel comfortable adding a session, you can stick to two until you feel ready.)
If you already do other strength training exercises, you can start by replacing one of your strength training sessions with a resistance band workout. Make sure these sessions are on non-consecutive days to ensure your body gets the rest and recovery it needs.
Remember the value of rest and recovery. You need 48 hours of rest between workouts, during which you eat a healthy diet that includes good sources of protein to repair your muscles. That’s why the resistance band workouts in the plan below are not performed on consecutive days.
For the program below, it is recommended that you do a full-body workout for all resistance band workouts. Choose a combination of exercises that target all major muscle groups and take up the full 30 minutes of the workout. We suggest doing three to four sets of each exercise, aiming for 20 reps per exercise. If you find this is too much to start with, do one set of each exercise and gradually add more sets over a few weeks as the workout becomes easier.
No matter how you structure your workout, make sure to combine your upper and lower body. Workouts that include at least one type of squat (to target your lower body), one pushing movement (like pushups to target your chest and shoulders), and one pulling movement (like seated rows to target your biceps and back).
If you are not currently doing any other exercise, we recommend that you do brisk walking or another aerobic exercise of your choice on the days you are not exercising with resistance bands, in order to meet the U.S. Department of Health and Human Services' recommendation of 150 minutes of moderate-intensity aerobic activity per week.
If you currently do other aerobic exercise, do resistance training on days you don't do cardio, or if you choose to do it on the same day, structure your workout so that you do resistance training before cardio (this way, your muscles will be fresh and not worn out for the band workout).
Are you ready? Let's go.
Week 1
Day 1 30 minutes of walking or other cardio activity
Day 2 Full Body Resistance Band Workout, 30 minutes
Day 3: 30 minutes of walking or other cardio activity
Day 4: 30-minute walk or other cardio activity
Day 5 Full body resistance band workout, 30 minutes
Day 6 30 minute walk or other cardio activity
Day 7 Rest (or gentle activity, such as an easy walk)
Week 2
Day 1 30 minute walk
Day 2 Full body resistance band workout, 30 minutes
Day 3 30-minute walk or other cardiovascular activity
Day 4 30-minute walk or other cardiovascular activity
Day 5 Full Body Resistance Band Workout, 30 minutes
Day 6 30 minute walk or other cardio activity.
Day 7 Rest (or gentle activity, such as an easy walk)
Week 3
Day 1 30 minute walk or other cardio activity.
Day 2 Full Body Resistance Band Workout, 30 minutes
Day 3 30-minute walk or other cardiovascular activity
Day 4 Full body resistance band workout, 30 minutes
Day 5: 30-minute walk or other cardiovascular activity
Day 6 Full body resistance band workout, 30 minutes
Day 7 Rest (or gentle activity, such as an easy walk)
Week 4
Day 1 30-minute walk or other cardiovascular activity
Day 2 Full body resistance band workout, 30 minutes
Day 3 30-minute walk or other cardiovascular activity
Day 4 Full body resistance band workout, 30 minutes
Day 5: 30-minute walk or other cardiovascular activity
Day 6 Full body resistance band workout, 30 minutes
Day 7 Rest (or gentle activity, such as an easy walk)
***
Are resistance bands effective for building muscle?
In summary, yes, resistance bands are great for strength training. The key to helping your muscles grow is tension, adequate recovery, muscle adaptation, and progressive loading, which is possible using resistance bands alone.
That said: If you're a heavy resistance band user (i.e., you use them every day), you'll need to step it up a notch in the future. Your body will eventually get used to these bands, even the heavier ones, and you'll want to incorporate weights to further improve your strength. This is all part of a continual progression of your weight load.
For example, you can do movements like deadlifts, squats, and glute bridges with a resistance band and a dumbbell to give your workout added tension, which will help build muscle.
Here's a resistance band exercise you can try at home or at the gym.
Duration: 15 to 30 minutes
Equipment: Resistance band(s)
Good for: Whole body
Instructions: For an effective total-body workout, choose four to five exercises from the list below. Do each exercise for 45 seconds (at maximum effort), then rest for 15 seconds. After completing a set of four exercises, you can take an extended break if needed or move on to the next set. Complete four sets total. (For more challenge, do two sets of four exercises.)
1
Front Squat with Belt
How to do it?
Stand in the middle of the resistance band with your feet hip-width apart, holding one end of the band in each hand.
Bend your arms to bring your hands next to your ears, and raise your elbows until your triceps are parallel to the floor and narrow. This is your starting position.
Keeping your arms still, engage your core and bend your knees to lower your hips until your thighs are parallel to the floor.
Press through the feet to extend the legs and return to standing. This is one repetition.
