Welcome to the world of resistance band training! If you’re new to fitness or looking for a convenient way to incorporate strength training into your routine, resistance bands are your new best friend. These versatile bands provide a gentle introduction to resistance training, making them perfect for beginners.
Let’s dive into a beginner-friendly workout routine that will help you build strength and confidence.
1. Banded Squats
Benefits: Targets your quads, hamstrings, and glutes.
- Start with your feet shoulder-width apart and place the resistance band just above your knees. Hold the band with your hands at chest level.
- Lower your body into a squat position, keeping your chest up and knees aligned with your toes.
- Press through your heels to return to the starting position.
Progression: Gradually increase the resistance of the band as your strength improves. You can also deepen the squat for added challenge.
2. Standing Bicep Curls
Benefits: Focuses on your biceps and forearms.
- Step on the resistance band with one or both feet, ensuring a secure grip. Hold the band with palms facing forward, elbows close to your body.
- Slowly lift your hands toward your shoulders, squeezing your biceps at the top.
- Lower the band with control and repeat.
Progression: Increase resistance gradually by using a thicker band or stepping further away from the center of the band.
3. Seated Row
Benefits: Targets your upper back and triceps.
- Sit on the floor with your legs extended. Secure the band around your feet and grasp the handles with an overhand grip.
- Pull the band towards your torso, squeezing your shoulder blades together.
- Slowly release and repeat.
Progression: Increase resistance by using a band with higher tension or adjusting your grip.
4. Lateral Leg Raises
Benefits: Engages your outer thighs and hip abductors.
- Place the resistance band around your ankles and stand with feet hip-width apart.
- Lift one leg sideways against the resistance of the band, keeping it straight.
- Return to the starting position and switch legs.
Progression: Gradually increase the band tension or perform the exercise while standing on one leg for added difficulty.
5. Overhead Shoulder Press
Benefits: Targets your shoulders and triceps.
- Stand on the resistance band with both feet. Hold the handles at shoulder height, palms facing forward.
- Press the band overhead until your arms are fully extended.
- Lower the band with control and repeat.
Progression: Increase resistance by using a thicker band or stepping further away from the center of the band.
Wrapping It Up
Remember, consistency is key when starting any new workout routine. Begin with 2-3 sets of 10-15 repetitions for each exercise, gradually increasing the intensity as your strength improves. If at any point an exercise feels too challenging, don’t hesitate to modify or use a lighter resistance band.
Resistance band exercises offer a low-impact, effective way for beginners to build muscle and enhance overall fitness. Enjoy your journey into the world of resistance training, and stay tuned for more beginner-friendly workouts on our blog.
For video guidance on a variety of resistance band exercises for beginners (or any other skill level), check out our free Training Room.
Happy training!
😘 2025 Resistance Workout. I am passing to my Strength and Function Class for Seniors. Band Loops, Slastix and Resistance 90 the best