Resistance Band Exercise Guide For Beginners

In this guide, we will show you how to properly perform resistance band exercises for beginners.

We will provide full-body workouts that will help you achieve great results.

Before you start, be sure to read the questions and answers below.

Disclaimer:

This guide can be used by people of any age and any fitness level who can walk and move all parts of the body.

It is intended for those seeking effective results while working out at home or any location of their choice.

Resistance band workouts are among the most effective exercises because you can perform hundreds of different movements without going to the gym, using just a few resistance bands, which are affordable to purchase.

You don’t need any special fitness level to start exercising with resistance bands.

The main requirement is that you can walk and move all parts of your body.

You choose the band strength that matches your current ability, and over time you can gradually increase the resistance as you get stronger and more enduring.

We will use two types of resistance band sets for the exercises:

1. Short Resistance band set with 5 different resistance levels

2. Long Resistance band set with 5 different resistance levels

Get high-quality resistance band sets, designed for the exercises shown in this guide, by clicking the link below:

Before performing any of the exercises listed in this guide, choose a resistance band from your resistance band set that provides light resistance for the part of the body you are doing the exercise for.

When performing the exercise, the resistance should be such that you can CORRECTLY do 10-12 reps.

If while doing the exercise you feel that you cannot do the exercise correctly due to too much resistance, take a weaker resistance band and do it with it.

It is more important to do the exercise correctly than to do it with too much resistance.

Do not worry about the effect, it will definitely be there, even if you do the exercise with a very low resistance band.

This guide consists of 3 workouts.

In the first four weeks, do 2 sets / 10-12 reps for each exercise.

After a month (starting from the fifth week) start doing 3 sets / 10-12 reps for each exercise.

Increase the resistance band level after 9 weeks.

If you skip a workout, only increase the resistance band level when the exercises start to feel too easy for you.

Weekly Workout Schedule

• First workout.

• Rest day.

• Second workout.

• Rest day.

• Third workout.

• Two rest days.

Before changing exercises or intensity, follow this guide for at least 8–10 weeks.

When doing any exercise from this guide, you should inhale when you do the easier part of the exercise, and exhale when you do the harder part of the exercise.

For example: When doing a squat with a resistance band, you should inhale when you do the easier part of the exercise and lower yourself to the ground, and exhale when you do the harder part of the exercise and stand up.

You will start feeling results after your first workout.

After the first two weeks, your body will adapt to the new exercises.

After a month, your body will become stronger, you will feel really great and you will enjoy strengthened muscles, stronger posture, better mood and more self-confidence.

1. Exercise for glutes and outer thighs.

• Place the resistance band above your ankles.

• Stand facing the wall and place your hands against it.

• Keep one foot on the ground.

• Push the other leg to the side 12 times.

• Perform the exercise without letting your foot touch the ground.

• Do 1 set of 12 reps for each leg.

• Exhale as you push your leg to the side, inhale as your leg returns back.

2. Exercise for quads: sitting on a chair, bending one leg and pushing it up.

• Attach one end of the resistance band to a stable surface and place the other end above your ankle.

• Sit down on a chair.

• Bend one leg at the knee and lift it upward.

• Perform 12 repetitions for each leg, for 2–3 sets.

• Breathing: exhale as you push the leg upward, inhale as you lower it back down.

3. Exercise for legs and glutes: squats

• Place the resistance band above both knees.

• Position your feet shoulder-width apart so the band is stretched and creates resistance.

• Perform squats, lowering yourself until your knees are bent at about 90 degrees.

• Keep the band tight throughout the entire exercise.

• Do 3 sets of 12 reps.

• Breathing: inhale as you stand up, exhale as you lower yourself down.

4. Exercise for calves: sitting on the floor, pushing the foot forward.

• Place one end of the resistance band under your foot and hold the other end with one hand.

• Sitting on the floor, push your foot away from you and then pull it back toward you.

• You can keep your foot on the floor or lift it slightly off the ground.

• Do 3 sets of 12 reps for each leg.

• Breathing: exhale as you push your foot away, inhale as you pull it back toward you.

5. Exercise for the hamstrings: standing, pushing one leg back.

• Stand against a wall.

• Place the resistance band above both ankles.

• Keep one foot closer to the wall (static), and push the other foot backward away from the wall.

• Keep both legs straight.

• Perform 12 reps for each leg, for a total of 3 sets.

• Breathing: exhale as you push the leg back, inhale as the leg returns.

1. Exercise for shoulders: standing, pulling the band to the chest

• Stand with your feet shoulder-width apart, pressing the resistance band down with both feet.

• Hold the other end of the band with both hands.

• Raise your arms upward, palms facing down.

• Perform 3 sets of 10-12 reps.

• Breathing: exhale as you pull the band upward, inhale as you lower your arms back down.

2. Exercise for biceps: standing

• Step on the resistance band with both feet, keeping them shoulder-width apart.

• Hold the other end of the band with both hands.

• Lift your arms upward with your palms facing up.

• Perform 10–12 reps for 3 sets.

• Breathing: inhale as you lower your arms down, exhale as you lift your arms up.

3. Exercise: Standing Resistance Band Pulls to the Sides (for Back and Chest)

• Hold the resistance band with both hands and lift your arms to shoulder level.

• Pull the band out to the sides with both hands.

• Perform 10–12 reps for 3 sets.

• Breathing: inhale as you release the band, exhale as you pull your arms to the sides and stretch the band.

4. Exercise for triceps: standing, pushing the resistance band up over the head

• Step on one end of the resistance band with both feet, keeping them shoulder-width apart.

• Hold the other end of the band with both hands.

• Position the band behind your back.

• Press your arms upward.

• Perform 12 reps for 3 sets.

• Breathing: inhale as you lower the band down, exhale as you press it upward.

5. Exercise for chest: standing

• Stand with your feet shoulder-width apart.

• Hold the resistance band with both hands, keeping it positioned behind your back.

• Raise your arms to shoulder level, keeping them straight.

• Push your arms forward to the center.

• Perform 12 reps for 3 sets.

• Breathing: inhale as you move your arms outward, exhale as you push your arms to the center.

1. Exercise for quads and abs: sitting, lifting one leg up

• Sit on the floor with your legs extended.

• Place one end of the resistance band under one foot and loop the other end above the opposite ankle.

• Lift your leg upward until the resistance band provides maximum resistance.

• Perform 12 reps for each leg, for a total of 3 sets.

• Breathing: inhale as you lower your leg down, exhale as you lift your leg up.

2. Exercise for shoulders and upper chest

• Stand with your feet shoulder-width apart.

• Step on one end of the resistance band with both feet to secure it.

• Hold the other end of the band with both hands.

• Raise your arms upward until they reach shoulder level.

• Perform 3 sets of 12 reps.

• Breathing: exhale as you lift your arms up, inhale as you lower them down.

3. Exercise for quads and glutes

• Stand with your feet wider than shoulder-width apart.

• Place the resistance band above both knees.

• Perform squats, lowering yourself until your legs reach a 90-degree angle.

• Do 3 sets of 12 reps.

• Breathing: inhale as you lower down, exhale as you rise back up.

4. Exercise for lower back

• Step on one end of the resistance band with both feet.

• Hold the other end of the band with both hands.

• Stand up straight and bend forward at the hips, keeping your back and legs straight.

• Bend forward until your hands reach knee level, then return to a straight position.

• Perform 12 reps for 3 sets.

• Breathing: inhale as you bend down, exhale as you straighten back up.

5. Exercise for abs and quads

• Sit on the floor, supporting yourself on your elbows, with your legs extended.

• Place the resistance band above both ankles.

• Slightly lift your legs off the floor. If it’s too difficult, you can keep your legs on the floor, but try to lift them slightly while performing the exercise.

• Push your legs out to the sides, keeping them straight.

• Perform 3 sets of 10–12 reps.

• Breathing: breathe evenly throughout the entire exercise.