How to Use Resistance Bands
How Effective Are Resistance Band Workouts?
Exercise resistance bands are becoming the most versatile way to get an effective full body workout without going to the gym or picking up weights. Resistance bands are essentially large rubber bands. With proper technique, these bands can help you build muscle mass.
As you grow older, you naturally start to lose muscle mass. Strength training helps you build muscle, maintain bone density, and improve coordination. A resistance band strength training workout also helps protect your joints. This is all critical to healthy aging.
Resistance bands offer an inexpensive and fun way to do strength training that is just as effective as lifting weights. A 2019 study published in Sage Open Medicine found that a resistance band workout was just as effective as using expensive gym equipment.
Beginner Resistance Band Workout - Full Body
You'll need a resistance band wrapped with handles on both ends for this workout. You can easily find these online or at a local general merchandise retailer. Maintaining the right form during a resistance band workout is critical for effective resistance band training!
Warm-Up
As always, start by marching in place for at least 60 seconds. Keep your resistance bands close. You’ll need them soon.
Side Steps Warm Up
Now, switch to side steps. Stand with your feet together and your hands on your hips. Take one step to the right and then step back.
Bicep Curls Warm Up
Do side steps for 60 seconds, then add bicep curls. Make a fist with each hand and hold them in front of your body. Your elbows should be pressed tight against your waist.
Pull your fists up toward your body as if lifting something. You are bending your arm at the elbow. Go up and down with your fists for 30-60 seconds.
Arm Circles Warm Up
Quickly transition to arm circles. Hold your arms out to the side with your hands parallel to the floor. Draw large circles with your hands on each side simultaneously. Do these for 30 seconds, then reverse direction.
Resistance Band Arm Exercises
The key to getting effective resistance workouts is to anchor the band. This is what gives you the resistance that helps build muscles. To anchor your resistance bands for these exercises, you will stand on it.
Bicep Curls
For the first upper body exercise, the starting position is standing on the resistance band with both feet while holding one handle in each hand and your knees slightly bent. Pull your hands up toward your body, stopping at chest level. The movement should be slow and controlled as you go up and down. Do ten repetitions (reps).
Lateral Raises
To start, place one foot on the band and place the free foot back for balance. You should have a handle in each hand. Raise your hands until they parallel your shoulders, then slowly lower them. All movements should be controlled. Do ten reps.
Shoulder Presses
Your starting position is both feet shoulder width apart on the resistance band to anchor it. You should have a handle in each hand. Keep your knees slightly bent.
Pull the bands up to shoulder height. Your elbows should be bent and pointing away from your body. Be careful not to arch your back.
Pull the handles on the bands over your head in a controlled movement and then back to your shoulders. Pull the bands until your arms extend fully. Do ten reps.
Resistance Band Leg Exercises
Now, let's shift the focus of this resistance band workout from the upper body to the lower body.
Lunges
The starting position for this lower body classic is the band under one foot with a handle in each hand. Pull the handles up and hold them close to your chest.
Place the free foot back and bend until that knee is parallel to the floor. If that's too difficult, only bend it slightly. Straighten up again, and pull your feet together. Do five reps on each leg.
Hip Abductions
Stand with your feet shoulder width apart and the band under them. Cross the handles so the left hand is holding the right handle. Hold the handles at your waist.
Lift one leg out to the side, pressing against the band for resistance. If that is too difficult, try just sliding your foot over for a sidestep. Do five reps on each leg.
Squats
The starting position is feet shoulder width apart with the band under them. Hold one handle in each hand, gripping them at the top as if you are going to pull them upward. Hold them at your hips.
You can either pull the bands up to your chest as you bend at your knees to squat or just hold them at your waist. The squat should be as if you are going to sit in a chair. Do ten reps.
Cool Down
Put the bands to the side for your cool down after all resistance band workouts.
Shoulder Stretch Cool Down
Pull one arm across your chest, pushing it toward your body with your free hand. Hold the stretch for 30 seconds, and then switch sides.
Neck Stretch Cool Down
Place one hand on the opposite side of your head and pull your ear toward your shoulder. Push away with the other hand for an added stretch. Hold for 30 to 60 seconds, and then switch sides.
Quad Stretch Cool Down
Place one hand on a chair or wall to balance. Reach back with the other hand and grab the foot on the outer side. Pull your foot in toward your glutes until you feel a stretch. Make sure that your knees are touching. Hold it for 30 to 60 seconds.
More Mighty Health Workouts
You can get more healthy living advice with your own private health coach on the Mighty Health app. Our coaches will give you personalized nutrition and exercise guidance, including information about other entire body workouts. We also offer free, live resistance band classes every month as part of our Mighty Healthy events.
