Resistance Bands Workout Routine

Resistance Bands Workout Routine


January 22, 2022

Indeed, resistance bands are very lightweight compared to dumbbells, kettlebells, barbells, and many other training tools.

But that doesn’t make them any less effective!

If anything, you can achieve most fitness goals by combining these seemingly simple training tools with the right workout.

We’ve handpicked a few exercises you can add to your resistance bands workout routine to help you get the most from your fitness training.

Before we get into that, here’s why you should be using resistance bands.

Benefits of Resistance Band Workout

Resistance Bands Workout Routine

Resistance bands offer a wealth of benefits, some of which are not available with standard free weights.

These include:

Less chance of injury with same muscle activity

Exercising with resistance bands provides similar muscle activity as other standard weights.

You might even get greater muscle activity with bands in some cases, but that’s beside the point.

The main benefit here is that using resistance bands provides greater muscle stimulus since it puts lesser force on your joints and significantly reduces the chance of injury.

This means even if you have an existing injury, you don’t have to give up training. You can continue working out with certain types of exercise.

You can modify it to suit your needs

With a resistance band, it is a lot easier to modify the intensity of any move to suit your individual need.

That’s because the more you stretch the band, the more difficult the movement gets. So, you can reduce the resistance with a lesser pull.

Inexpensive, portable, and easy to use

Resistance bands are mostly cheap and easy to pack into your training bag.

They are also easy to incorporate into any fitness routine, allowing you to do a wider variety of exercises.

Type of Resistance Bands

Knowing the benefits or why you should be doing resistance bands workout routines is one thing; figuring out what type of band you should be using is another thing entirely.

Resistance bands aren’t created equal.

The type of band you should be using depends on what you want to achieve. While the end goal is for muscle stretching or strengthening, these simple tools can be used for different purposes.

These include physical therapy, cross-training activities, improving athletic performance, and more.

Here are the different types of resistance bands and their uses:

#1 Loop Bands (Power Resistance Bands)

1. Loop Bands (Power Resistance Bands)

These are massive rubber bands used primarily for bodyweight resistance and bodyweight assistance.

Loop bands are also ideal for full-body workouts.

In a nutshell, power resistance bands are highly versatile. You can opt for these whether your fitness training is focused on bodybuilding or you centered on athletic performance.

#2 Tube Resistance Bands 

Tube resistance bands typically come with handles at both ends.

These are designed to work like dumbbell and gym machines, making them a great pick for chest and shoulder presses, back rows, and other moves that involves pulling and pressing.

Tube resistance bands are easy to anchor to a fixed object (door, pole, or bar), so you can get these if you want to train at home.

#3 Figure 8 Resistance Bands

3. Figure 8 Resistance Bands

As the name suggests, these bands come in a figure 8 shape with soft handles at both ends of the band.

They work great for lateral movements and you can also use them just as you would use tube resistance bands.

For best results, consider getting the figure 8 resistance bands if you do pulling and pushing exercises in the lateral and longitudinal planes of motion.

#4 Therapy Resistance Bands

This is an ideal pick if you are recovering from an injury and want to regain strength or prefer a very low-impact workout.

They are also great for the elderly who want to stay physically fit without doing strenuous workouts.

Therapy bands do not loop but you can create a loop by tying them into a knot for moves that require a loop.

#5 Mini Bands

5. Mini Bands

Think of these as the shorter and wider versions of power resistance bands. They are great for increasing lower body strength and stability.

One of the common ways to use mini-bands is placing them around the ankles or above the knees and working the glutes and hip muscles.

Overall, mini bands help you to maintain proper form, activate your core, and increase activation and tension in the hips.

Resistance Bands Workout Routine

Here are some of the most effective exercises you can do with resistance bands.

When you do these moves, try to focus on the specific muscles that move in your body while performing each exercise.

Focusing on the muscle-mind connection will help you get the most out of each exercise.

Aim to do at least three of these workouts per week to see improvements within one to two months.

Back Workout

Resistance Bands Workout Routine

Good Morning

  1. Place the band on the floor and stand inside with both feet
  2. Loop the other end around your neck
  3. Bend forward and hinge at the hips while keeping your lower back slightly arched
  4. Slowly bring yourself up and stand straight, feeling the resistance and contraction in your lower back
  5. Slowly lower to the starting position and repeat

Banded Deadlift

  1. Place the band on the floor and stand in the middle with both feet about shoulder-width apart
  2. Keeping your back straight, bend forward and hinge at the hips
  3. Grab each end of the band and stand up straight
  4. At the top position, roll your shoulders down and back
  5. Lower down again and with your spine neutral
  6. Stand back up to repeat

Tip: Start with a light band to avoid injury

Chest Workout

Resistance Bands Workout Routine


  1. Wrap the band across your upper back, just below your shoulders
  2. Put your palm through the loop at both ends of the resistant band
  3. Get into a plank position with your hands at shoulder-width apart on the floor
  4. Fully extend your legs with your chest out and back straight
  5. Inhale and as you lower yourself until it nearly touches the floor
  6. Make sure to keep your elbows away from your body
  7. Exhale and push back up
  8. Do about 8 to 12 reps for 1 set

Tip: To develop explosive speed and power, use a weaker resistance band and move at a faster pace. To build strength, use a stronger resistance band but do the push-up at a slower speed.

Chest Fly

  1. Wrap the band around a pole at chest height
  2. With the resistance band behind you, grab the ends or handles in each hand
  3. Step away from the pole until the band stretches slightly
  4. Bring your arms up to shoulder level so it is parallel to the floor
  5. Keep your back straight, engage your core, and slightly bend your elbow as you bring pull the band forward across your body
  6. Using your chest muscles, bring the band together in front of you allowing your hands to almost touch
  7. Hold briefly and return to the starting position
  8. Do 8 to 10 reps for 1 set

Tip: For better stability, keep one foot in front of the other throughout the move.


  1. Sit on the floor in a rowing position with your legs fully extended and feet close together
  2. Loop the resistance band around your feet and grab the ends in each hand
  3. Squeeze your shoulder blades together to engage them
  4. Pull back your elbows and bring them near your torso
  5. Hold for about 3 to 5 seconds
  6. Slowly return to the starting position
  7. Do 10 to 14 reps for 1 set

Tip: It is a good idea to vary the row widths, rep ranges, and grips to maximize muscle growth.

Shoulders Workout

Resistance Bands Workout Routine

Reverse Fly

  1. Place the band on the floor and stand in the middle
  2. Grab the ends in the opposite hands so the band cross in front of your legs
  3. Bend forward and hinge at the hips with a slight bend in your knees
  4. Keep your spine straight throughout the movement
  5. Pull the band up and outward to your sides and bring your hands to chest height or higher
  6. Draw your shoulder blades together and hold for a brief moment
  7. Slowly return to the starting position

Tip: This is a great move to do add to your resistance bands workout routine if you do forward-bending movements very often.

Band Pull-Apart

  1. With the band in hand, extend your arms straight in front of you
  2. Maintain a slight bend in your elbows and straighten your spine
  3. Pull the resistance band apart as far as possible while drawing your shoulder blades together
  4. Hold for a brief moment
  5. Slowly return to the starting position

Standing Row

  1. Anchor the band around a secure object
  2. Hold the ends or handle in each hand
  3. Keep your forearms parallel to the floor and elbows bent
  4. Pull the resistance band as you move your arms back to your sides
  5. Slowly return to the starting position

Tip: For best results, maintain a relaxed neck and avoid hunching your shoulders throughout the movement.

Legs Workout

Resistance Bands Workout Routine

Side-Lying Leg Lifts

  1. Lie on your side and place the resistance band around your ankles
  2. Keep your legs straight and stacked
  3. Prop up your upper body by resting it on your biceps or supporting it with your hand
  4. Without hiking your hip, lift the upper leg toward the ceiling as high as possible
  5. Slowly lower it to the starting position
  6. Do 12 to 15 reps on each side

Tip: You can place the band above your knees for an easier workout. Whatever you do, make sure to complete all the reps for one side before switching to the other side.

Squat Jacks

  1. Place the band around your ankles
  2. Get into a quarter squat position with your feet about hip-width apart and pointing forward
  3. Jump your feet out to each side
  4. Quickly return to the starting position
  5. Do 12 to 15 reps for 1 set

Tip: Keep your head and upper body in place throughout the movement and let only your legs do all the work.

Arms Workout

Resistance Bands Workout Routine

Bicep Curl

  1. Place the resistance band on the floor and secure it with one foot right in the middle of the band
  2. Grab each handle with palms facing forward, and keep your arms at your side
  3. Keep your elbows pinned to your side as you pull the band upward to your chest
  4. Stop right before your hand touch your chest
  5. Lower your hand to the starting position and repeat
  6. Do 12 to 15 reps for 1 set

Tip: You can also stop pulling the band when your elbows start to move away from your side and return to the starting position.

Triceps Extension

  1. Place the band on the floor and secure it with one foot
  2. Hold both handles of the band and bring your hand behind your head so that your knuckles are pointing downward and elbows pointing forward at the sides of your head
  3. Extend your arms to pull the band, stopping right before you lock out your elbows
  4. Slowly lower your arms to the starting position and repeat
  5. Do 12 to 15 reps for 1 set

Tip: Shorten the length of the band to get enough resistance.


At first blush, resistance bands might not seem like powerful training tools, especially to a complete beginner.

But don’t let their simplistic appearance fool you.

These training tools aren’t merely for general fitness or those recovering from injury. Experienced weight lifters use them to build chiseled muscles, too!

We strongly recommend adding some of the exercises in this article into your resistance bands workout routine.

Doing them consistently can produce significant results in a shorter period.

Plus, you will be working the same muscles with resistance bands as other traditional exercises but without the additional risk of getting an injury.



Justin Rodriguez has spent most of his adult life inspiring people to take their fitness more seriously. He is not new to the business of providing practical solutions for those looking to set and smash their fitness goals. From sharing professional tips and tricks to recommending awesome products, Justin Rodriguez helps just about anyone who wants to get the best out of their workout routines.Having gathered a lot of experience both in and outside the gym, Justin Rodriguez uses DSW Fitness as a medium to show you exactly how to get that great-looking body with toned muscles you’ve always wanted.