Training with resistance bands is a great way to build muscular strength while improving your balance. One reason they’re so popular is that they can be used in a variety of ways, so you can increase your strength and improve your tone progressively. Another reason they are so great is that they’re incredibly compact in size and portable as well as inexpensive. One of the things fitness buffs love about resistance band training is that it provides a linear form of resistance which allows you to get a larger range of motion than other strength training methods.


Before starting your resistance band training, it’s important to inspect the band and prepare it for use. Simply look over the bands to make sure there are no tears or brittle areas which might cause them to break while in use as this could cause injury. You’ll want to start doing exercises with a longer band and as you progress you can move to shorter bands, which will increase the resistance.

Next, you will learn a few basic resistance band exercises. Remember to keep good posture throughout the exercises, do each move mindfully, and don’t let the band snap back. Also be sure to breathe properly throughout the exercises; inhale when the band relaxes and exhale when the band becomes tight.

resistance band

  • To do a shoulder exercise, start by standing or sitting and holding the band in front of you with your arms straight out several inches apart. As you squeeze your shoulders blades together you will pull your band so that the arms are out to the sides. Repeat as many times as it feels comfortable.
  • To work the biceps, stand on your band while holding the handles with your palms facing out. Then, while keeping your abs pulled up and in, bend your knees slightly as you bend your arms, bringing the palms toward you shoulders. Repeat as many times as you like.
  • To work those glutes, stand on the band, keeping your feet shoulder-width apart. Increase the tension by doing half of a bicep curl, then squat as you keep your knees behind the toes while you pull the band. Repeat until you feel uncomfortable.
  • To strengthen the back muscles, put the band around your back where it is the widest and grip the ends firmly. Then, hold your hands out in front of your shoulder while you slowly extend your arm, pulling the band. Finally, bring your hands together at the front of your body and release back to the starting position slowly. Do ten reps.
  • Work those abs by tying a knot in the middle of your band and then close that knot in a door, just about two feel off the ground. Then, facing away from the door, you lay on your back with your knees bent. Next raise your arms over your head, grasping the ends of the band in each hand. Then raising your head off of the floor, take your left hand to your right knee, or as close as you can get. Lower back down and repeat with the right hand to left knee. Hold each one for three seconds and do 10 reps.