The Best Resistance Band Exercises + Free Printable Chart

Resistance bands are one of the most effective workout tools that relatively few of us are using. Studies have found that a resistance band workout can yield the same outcome as free weights. However, resistance bands come at a fraction of the cost. A set of resistance bands can clock in at $15 or less. Plus, resistance bands correspond to lower stress on our joints.

And they are super easy to store. Whether you are trying to do a workout in your hotel room or do an at-home workout, you can easily store them in a suitcase, drawer or shelf. They’re therefore a great option for those of us starting on our fitness journey, as well as those of us who are more seasoned fitness journey travelers.

The problem is, many of us don’t know all the ways we can use resistance bands. This is where I’m here to help. Below, I’ve provided a full body workout plan you can do anywhere. All you need is a strength band. I include lower body exercises, core exercise, and upper body exercises that you can mix and match or do on alternating days.

Why You Should Strength Train

Before I dive into that though, I’ll give a little background on why you should strength train. If you’ve followed my blog for awhile, you’ve probably heard me make this spiel. Strength training (also called resistance training) is massively important for our health. It’s not about having big, defined muscles. Rather, strength training enables us to go about our daily lives and fitness activities more easily and with a far lower risk of injury.

For example, in our daily lives and fitness activities we often need to push, pull, and move around without falling… Ideally at least. Strength training is a great way of increasing our muscle mass and coordination so that we can actually push a stroller up a hill, pull boxes from our closets, carry a child, and run down the stairs.

Strength training improves our endurance so we can do these activities for longer. It improves our overall strength so we can actually lift up our kids or pull out those heavier boxes. And it builds our stability muscles that help us maintain balance.

Many of us have muscle imbalances as well, where one muscle is weaker than another. For example, if you’re right handed, there’s a good chance your right hand is stronger than your left. The weaker side may be more prone to injury as a result. Strength training can help remedy those imbalances and lower our risk of injury.

Finally, strength training helps us manage weight. Strength training sends messages to our cells to help them move to a fat burning phase. And this effect can last for many hours after a workout.

Value of Low Impact Strength Training

While strength training is super important, it can be hard to get started. Many of us feel intimidated by strength training because we envision images of burly, shirtless men. We may also not know how to get started. The good news is that strength training is much more accessible than many people think. The trick is to get started in an environment you feel comfortable with and with resistance that doesn’t overly risk injury. This is where low impact strength training comes in.

Low impact strength training offers many of the same benefits of higher impact exercises, while coming with a lower risk of injury. For example, body weight exercises are a great way to get started. Likewise, resistance bands are relatively customizable in terms of the resistance they offer. These kinds of exercises are lower impact than using heavy weights. As a result, they are good at building muscle and range of motion with a lower risk of injury.

What Are Resistance Bands and Where Can You Buy Them

If you’re unfamiliar with resistance bands, they are basically like long, flat rubber bands. You can either get straight bands or bands that are in a loop. I prefer straight bands as you can tie them in a loop.

Resistance bands come in a variety of weights or tensions. You can generally buy packs with a light-resistance band, medium-resistance band, and heavy-resistance band. They truly are the best thing for having variable resistance options for a low price and are a great alternative to owning multiple sets of dumbbells. For example, a typical set of resistance bands can range in weight from 3-6.7 pounds depending on the strength of the band and how tightly you hold it.

The best resistance band for you is one that offers a challenge and where you can complete the recommended number of reps with maybe a couple of reps left in your tank. Because the resistance on these bands is somewhat customizable, they’re a great tool for constantly adjusting that resistance as you get stronger. You can buy resistance bands at places like Amazon or Target or at many fitness and sporting goods stores.

How to Use These Exercises for a Full-Body Resistance Band Workout Program

For best results, most personal trainers recommend that you strength train 2-3 times a week for 20-30 minutes. Additionally, you should ideally train a variety of muscles groups throughout the week. Consequently, you can mix and match these resistance exercises for a total body workout. Or you can focus on one major muscle group per session. Make sure to give yourself rest days, however. Avoid working the same muscle group two days in a row.

Additionally, you should ideally warm up before diving into your workout routine. You can warm up with a few dynamic stretches and/or things like arm circles, wrist circles, and bodyweight exercises. For some guidance on dynamic stretches, you can check out my post on stretching. You should also cool down with some static stretches at the end of the workout.

In the workout plan below, I include the number of repetitions you should do for an exercise. I also include the number of sets. The number of sets is the number of times you should repeat the group of repetitions. For example, if I recommend you do 3 sets of 10 glute bridges, that means you do 10 glute bridges, rest or do another exercise, and then do those 10 glute bridges two more times over.

Keep in mind the following form tips. For good form, you should engage your abdominal muscles and glutes. Avoid arching your back. And if you ever experience pain, stop immediately. Discomfort is expected, but pain is not.

Resistance Band Exercises

Lower Body Resistance Band Workouts

The following exercises can give you a comprehensive lower body workout, exercising your glutes, hips, calves, hamstrings, and more. They are a great option for a leg day or to mix and match with the core and arm exercises below to get a full body workout.

Glute Bridge/Hip Thrusts

• Sets: 3
• Reps: 10
• Instructions: Either use a loop resistance band or tie a long resistance band in a loop, placing part of the loop under your feet and the other around your lower thighs. Start with your back on the ground and knees bent. Curling your lower body off the ground, squeeze your glutes at the top of your bridge before returning slowly to the starting position.

Front Squat

• Sets: 3
• Reps: 10
• Instructions: Step on the center of the resistance band and hold the ends or loop around your hands to the desired resistance. Start from a standing position, hands at your sides. As you lower to a squat position, raise your arms to shoulder height. Return slowly to starting position.

Donkey Kick

• Sets: 3
• Reps: 10
• Instructions: Place the center of the resistance band around your right food and place the ends under each hand. Starting on all fours, kick your right leg behind you. Then return to the starting position. Repeat all 10 reps on your right leg before moving to your left leg.

Clamshells

• Sets: 3
• Reps: 10
• Instructions: Lie on your right side. Either use a looped resistance band or tie a long resistance band in a loop. Place the loop around your thighs (the lower the loop is on your thighs, the harder the exercise will be). Lift your top knee up, keeping your heels together. Return to the starting position. Repeat all 10 reps on your right side before moving to your left side.

Lunge

• Sets: 3
• Reps: 10
• Instructions: Stand on the center of the resistance band with your left foot. Either hold the ends or loop them around your hands to the desired resistance. With your right leg behind you, bend your left leg to about a 90 degree angle (or at whatever point you feel a good amount of work in your legs). Push back up to the starting position. Repeat all 10 reps on your left leg before repeating on the right side.

Side Lunges

• Sets: 3
• Reps: 10
• Instructions: Using a looped resistance band (or a regular resistance band tied in a loop), place the band just above your knees. Start in a standing position. Take a big step to the left with your left leg, sinking down as you do so. Push off with your left leg to return to the starting position. Repeat all 10 reps on the left side before doing the right side.

Calf Raise

• Sets: 3
• Reps: 10
• Instructions: Place the center of the resistance band around the leg of a sturdy coffee table, chair, door anchor, or other anchor point. I used the leg of a coffee table. Unfortunately the background eraser erased most of the coffee table and resistance band, so I had to do kind of a crappy job of drawing them in. Anyway, loop it around your anchor and hold the ends in both hands to your desired resistance. Starting from a standing position, slowly curl your heels off the ground until you are standing on your toes. Slowly return to the starting position.

Upper Body Resistance Band Workouts

The exercises below work all parts of your upper body, including your chest, the front and backs of your arms, and your back.

Triceps Kickback

• Sets: 3
• Reps: 10
• Instructions:  Step on the middle of the resistance band with both feet shoulder-width apart. Hold the ends or loop them around your hands to the desired resistance. With your elbows close to your body, arms bent at a 90 degree angle, a soft bend in the knees, and your torso bent forward at roughly a 45 degree angle, kick your arms back in a straight line before slowly returning to the original position.

Overhead Triceps Extensions

• Sets: 3
• Reps: 10
• Instructions:  Kneel or stand in the middle of the band, holding the ends or looping them around your hands to the desired resistance. Start with your arms held straight above your head. Slowly lower your hands, keeping your elbows close to your head, until your hands reach the back of your head. Slowly return to the starting position.

Overhead Press

• Sets: 3
• Reps: 10
• Instructions: Kneel on the center of the resistance band. Hold the ends of the band or loop them around your hand to the desired resistance, hands at shoulder height and elbows bent. Push your arms to the sky and slowly return to the starting position.

Bent Over Rows

• Sets: 3
• Reps: 10
• Instructions: Stand in the middle of your resistance band, with the band looped around your hands to the desired resistance. Bend over at roughly a 45 degree angle, arms below your shoulders. Pull the band up, keeping your elbows close towards your body until your hands reach your waist. Lower your arms until there is just a slight bend in your elbows and repeat.

Chest Press

• Sets: 3
• Reps: 10
• Instructions: Lie on the middle of the resistance band. Loop your hands around the band to the desired resistance. Start with your arms lying in line with your chest, elbows bent at a 90 degree angle. Push your hands to the ceiling, keeping your lower back on the ground and chest muscles engaged. Slowly lower your arms and repeat.

Standing Incline Chest Press

• Sets: 3
• Reps: 10
• Instructions: Step on the middle of the resistance band with your left foot. Hold the ends or loop them around your hands to the desired resistance. With your right foot in front of you, knee bent and body inclined in a straight line from the back of your left foot to your head, push your arms up so that they too form a straight line from the back of your feet to the palms of your hands. Return your hands to the starting position.

Bicep Curl

• Sets: 3
• Reps: 10
• Instructions: Step on the middle of the resistance band. Hold the ends or loop them around your hands to the desired resistance. Start with your arms at your sides. Then, with palms facing towards you, curl the resistance band to your chest.

Hammer Curl

• Sets: 3
• Reps: 10
• Instructions: A hammer curl is really similar to a bicep curl. However, you will turn your palms towards each other instead of towards you.

Front Raise

• Sets: 3
• Reps: 10
• Instructions: Step on the center of the band. Hold the ends or loop them around your hands to the desired resistance. Start with your arms at your sides. Keeping a slight bend in your elbows, lift your arms to shoulder height and then slowly lower to the starting position. Avoid pushing your pelvis out as far as I did in the picture below. You can slightly tuck your pelvis, but avoid thrusting forward too much.

Lateral Raise

• Sets: 3
• Reps: 10
• Instructions: Step on the middle of the resistance band. Hold the ends or loop them around your hands to the desired resistance. Start with your arms at your sides. Then, with a slight bend in your elbows, lift your hands to both sides of your body. The more you bend your elbows, the easier this exercise will be.

Rear Fly

• Sets: 3
• Reps: 10
• Instructions: Stand on the center of the resistance band. Hold the ends in your hands or loop around your hands to the desired resistance. Bend your body to a 45 degree angle, keeping your back straight. Staying bent over, lift your arms to shoulder height, engaging your rear delts (back of shoulders) and squeezing your shoulder blades.

Core Resistance Band Exercises

Banded Bicycle

• Sets: 3
• Reps: 10
• Instructions: Use a loop band or tie a long band in a loop. Place the loop around your feet. Curl your head and shoulders off the ground. Keeping your shoulders off the ground, twist your body so your left elbow meets your right knee. Continuing to keep your shoulders off the ground, twist so your right elbow meets your left knee. Continue twisting until you’ve twisted to the left 10 times and the right 10 times.

Banded Crunch

• Sets: 3
• Reps: 10
• Instructions: Place the middle of your resistance band around the leg of a sturdy coffee table, chair, or door anchor. Hold the ends or loop them to your desired resistance. Lift your head and shoulders off the ground at the same time, keeping abs engaged and about a tennis ball worth of space between your chin and neck. Return to the starting position.

Banded Sit Up

• Sets: 3
• Reps: 10
• Instructions: Place the middle of the resistance band under your feet, ends looped around your hands. Slowly lower your upper body to the ground. Keeping your abs engaged, return to the starting position. You can also loop the middle of the band around a door anchor or leg of a sturdy coffee table or chair to make this easier.

Side Plank

• Sets: 3
• Reps: 30-60 second hold
• Instructions: This is a great oblique exercise. Use a looped resistance band or tie your band in a loop. Place the band around your shins. With your elbow bent at a 90 degree angle beneath your shoulder and feet stacked (or staggered to make it easier), engage your core and lift your body off the ground. Hold your top leg off your bottom for the duration of the rep. To make this easier, don’t lift your top leg or place your bottom knee on the ground.

Mountain Climber

• Sets: 3
• Reps: 10
• Instructions: Start in a plank (top of a push up) position, resistance band looped around your feet. With your core engaged, pull your left knee in to your left elbow (or as close as you can get without arching your back too much). Return to a plank position and repeat on the right side. Repeating on the left and right side equals one rep.

Printable Resistance Band Exercise Chart

Want an easy reference of these exercises? Feel free to print out my free resistance band exercise chart. Keep in mind the instructions and form tips above. Also note that a few exercises are excluded from here due to space. Specifically, the banded crunch, tricep overhead extension, and lateral raise are excluded.

Final Thoughts

In conclusion, resistance bands are an excellent tool for building strength progressively over time. They are amazing for beginners, offering a low cost, low impact way to start strength training. They’re also amazing for seasoned athletes and travelers. You can do an incredible amount of exercises with these bands. So if part of your adulting journey involves building your fitness (I hope it does!), consider these small but mighty tools.

And as with anything, the best results for strength training in general and resistance band workouts in particular come from doing these exercises over a long time. I hope you get a great workout with these exercises and feel stronger and more empowered after.

Finally, remember I’m not a personal trainer or medical professional. While I did complete the National Academy of Sports Medicine’s personal trainer course, I opted to not pursue certification. Personal training involves hella sales, which I hate. Be sure to consult with a professional before starting a new fitness routine.

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