Resistance Band Exercises for a Full-Body Strength Training Workout

Introduction

Resistance bands are a great way for anyone to get a full-body strength training workout. Resistance bands come in many shapes, sizes and resistance levels, so there’s something for everyone. Not only can you customize your own workout, but they’re also relatively inexpensive, making them a great option even if you’re on a tight budget. Plus, they’re lightweight, portable and easy to store, so you can take them with you wherever you go.

Shop The Collection: Resistance Bands

Benefits of Resistance Band Exercises

Using resistance bands for exercise has many benefits. First, it helps build muscle and increase strength. Unlike free weights, the bands offer resistance throughout the entire range of motion, making it easier to work all the muscles in a single exercise. Second, because the bands are lightweight and easily adjustable, you can do exercises anywhere – even outdoors or in a small space. Third, because the resistance is adjustable, you can gradually increase the intensity as your strength level improves.

Shop The Gear: MAGMA Resistance Bands, from $6.99 USD

How to Do Resistance Band Exercises

Before you start any exercise program, it's important to make sure you have the right equipment. When it comes to resistance bands, make sure you choose one that is the right size and resistance level for your needs. If you’re just starting out, you may want to start with a lighter band. As you become more comfortable, you can move up to a heavier band or try different exercises.

When doing resistance band exercises, be sure to use proper form. Start by standing with your feet shoulder-width apart and the band around both legs. Make sure the band isn’t too tight – it should be snug enough to stay in place during the exercise, but not so tight that it causes discomfort. Also, be sure to keep your back straight and your core engaged throughout the entire exercise.

Upper Body Exercises

There are plenty of upper body exercises you can do with a resistance band. Here are some of the most popular:

• Bicep Curls – Stand with feet hip-distance apart and hold the band at arm's length in front of you. Curl your arms up towards your shoulders while keeping your elbows close to your sides. Return to the starting position and repeat.
• Chest Press – Stand with feet hip-distance apart and hold the band in both hands at chest level. Push the band away from you, extending your arms until they're straight. Return to the starting position and repeat.
• Shoulder Press – Stand with feet hip-distance apart and hold the band in both hands at shoulder level. Push the band away from you, extending your arms until they're straight. Return to the starting position and repeat.
• Triceps Extension – Stand with feet hip-distance apart and hold the band in both hands behind your head, palms facing out. Keeping your elbows close to your head, extend your arms until they're straight. Return to the starting position and repeat.
• Lateral Raise – Stand with feet hip-distance apart and hold the band in both hands at your sides. Lift your arms out to the sides, keeping your elbows slightly bent, until your arms are parallel to the floor. Return to the starting position and repeat.

Lower Body Exercises

Resistance bands are also great for working your lower body. Here are some of the most popular exercises:

• Squats – Stand with feet hip-distance apart and hold the band in both hands in front of you. Lower into a squat, making sure your knees don’t go over your toes. Return to the starting position and repeat.
• Lunges – Stand with feet hip-distance apart and hold the band in both hands in front of you. Step forward with one leg and lower into a lunge, making sure your knee doesn’t go over your toes. Return to the starting position and repeat with the other leg.
• Glute Bridges – Lie on your back with your feet flat on the ground and the band wrapped around your thighs. Push through your heels to lift your hips off the ground, squeezing your glutes at the top. Return to the starting position and repeat.
• Clamshells – Lie on your side with your feet together and the band around your thighs. Lift your top leg while keeping your feet together. Return to the starting position and repeat.
• Leg Extension – Sit on the floor with your legs extended in front of you and the band around your ankles. Keeping your legs together, lift your feet off the ground until your legs are straight. Return to the starting position and repeat.

Full-Body Workouts

Now that you know some of the most popular resistance band exercises, you can put them together to create a full-body workout. Here are some examples of full-body workouts using resistance bands:

• Bicep Curls – 10 reps
• Chest Press – 10 reps
• Shoulder Press – 10 reps
• Triceps Extension – 10 reps
• Lateral Raise – 10 reps
• Squats – 10 reps
• Lunges – 10 reps each leg
• Glute Bridges – 10 reps
• Clamshells – 10 reps each leg
• Leg Extension – 10 reps

Do two to three sets of each exercise, resting for 30 seconds between sets. You can also add in extra exercises for your abs, such as crunches, planks and bicycle kicks.

If you’re looking for an effective, affordable and convenient way to get a full-body strength training workout, resistance bands are a great option. With so many exercises to choose from, you can customize your own workout to meet your fitness goals. So grab a band and get started!