5 Resistance Bands Exercises for Beginners

Bands Exercises for Beginners

Whether you are training for a marathon, lifting heavy weights or simply going on daily walks, stretching and strengthening your muscles is key for exercise and health at all ages. Because different exercise routines target different muscle groups, it is helpful to use resistance bands to ensure all muscle groups are gaining strength over time. Bands Exercises for Beginners

There are numerous benefits to using resistance bands including increased stability and balance as well as the strength gained from the exercises. Once you begin incorporating resistance bands in your workout routine, it is helpful to start with exercises geared towards beginners to help you build a foundation for form and strength. 

Resistance Band Exercise #1: Bicep Curls


Arm strength is often one of the more admired, yet challenging muscle groups to build. Using resistance bands to increase arm strength helps you focus on specific muscles such as your biceps or triceps. As you get used to using resistance bands, you can add in more complex movements. However, when beginning it is helpful to start with core exercises to work on form. Using resistance bands to strengthen your biceps and upper body is a great place to start. 

To start a bicep curl exercise with a resistance band, step your feet hip distance apart. Then place the band underneath both feet so that you are stepping on one part of the band while holding the other part in your hands. The band should be at about the middle of your thigh for the starting position. 

Keeping your arms tense and by your side, lift the band up to your shoulders then lower back down to your thighs. Complete this movement 10 times for 2-3 total sets. If you notice that the resistance is too easy or hard, adjust the band strength by switching out bands. 

Resistance Band Exercise #2: Knee Raises- Bands Exercises for Beginners

Increasing leg strength is not only helpful for exercises like running and yoga, but also benefits your movement and activity level in your everyday life. As you age, being able to squat and bend at the knee are key movements to help you stay in shape and feeling your best. Working on adding strength to your quads and knees is a great option when learning how to use resistance bands. 

To complete knee raises using resistance bands, step your feet hip width apart and wrap the band around your ankles. Starting with one leg on the ground, raise the other leg at a 90 degree angle to lift your knee up to your abdomen. Lower your leg back to the ground and repeat with the other leg completing the same movement. Each leg should complete 10-15 knee raises for 2-3 sets to gain strength over time. 

Resistance Band Exercise #3: Lateral Raises

Increasing upper body strength can be a challenge unless you are intentional about the exercises you are doing. Finding options that work a variety of muscle groups at a time is key to maximizing your strength. Lateral raises are extremely beneficial as they work numerous muscle groups including your core, upper back, shoulders and biceps. Having a strong upper body is a goal for many people working to improve their overall health. 

In order to complete a lateral raise, you want to start standing on the resistance band with either one or both feet. Find which option feels more comfortable. Starting with the band in both hands at your side, keep your arms straight as you lift them from your side up to shoulder height then lower back down. Complete this movement 10-15 times for a total of 2-3 sets. 

Resistance Band Exercise #4: Side Lying Leg Lifts


Resistance bands are helpful for targeting certain areas that are hard to reach with other exercise routines that might focus more on endurance. While key movements such as squats are important and helpful, they don’t reach muscles such as those in your inner thigh as easily. This is where side lying leg lifts can be helpful to incorporate in your routine. 

Laying on your side, wrap the resistance band slightly above your knees. Keeping your legs parallel, lift one leg up away from the other as high as you can then lower the leg back down. Repeat this movement 10 times before switching sides. Each leg should complete 2-3 sets before moving on to the next exercise. Using a yoga mat underneath you can help keep your side body comfortable while doing this exercise. 

Resistance Band Exercise #5: The Classic Deadlift 

There are certain exercises that professionals recommend often due to their efficiency and effectiveness. The deadlift is one of those movements that is often recommended by trainers and coaches as it targets numerous muscle groups at once. 

Deadlift is a movement where form matters a lot. Setting your back is one of the most important parts of the deadlift. This simply means that when you are ready to lift, or pull in this case, you want to make sure your back is flexed but not rounded. 

To set up for a deadlift using a resistance band, simply stand on the resistance band with both feet set up about shoulder width apart. Bend your waist so that your body is at a 90 degree angle, but make sure to slightly bend the knees. Set your back and pull on the band until you are standing completely upright. Lower back down to the starting position. Repeat this exercise for 3 sets of 15 reps each. 

Resistance bands are an excellent exercise tool to implement in your workout routine as they add strength and flexibility without having to store large and heavy equipment. Using the bands provides numerous benefits, and allows you to take them to wherever you need to increase opportunities for exercise while traveling or working. When you are starting out with bands, take some time to work on form and find the exercises that you enjoy the most. As you continue to build strength over time, challenge yourself to add new exercises using the bands. 


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