Resistance Band Workouts for Beginners

Resistance bands can be used to exercise the whole body, arms, legs, back, abs, shoulders, and chest. There are some basic exercises that beginners should master before moving on to more strenuous resistance band workouts. A personal fitness trainer can help you choose a set of bands that will work for you and instruct you on how to use resistance bands effectively. Resistance bands are easier to use than exercise machines or even free weights. The level of the workout depends on how much effort you apply in stretching the band. You can also be more creative in your workouts using resistance bands. You can pull resistance bands from different directions and use with the arms, feet and legs. A great exercise for the biceps and forearm is to stand on the band with one foot and curl your bicep by stretching the band upward. Attach the resistance band to a door, a wall or to a heavy piece of exercise equipment, and use with the legs or to push down with the triceps. Resistance bands are versatile and effective for strength training. Before using resistance bands, warm up with a few minutes of cardio and some stretches. 

Perform a few chest presses with your resistance bands by looping resistance bands around a stable object or attaching them to a wall mount. Hold the handles in each hand with your elbows bent, back toward the wall and your forearms parallel to the floor. Step away from the wall just enough to take up the slack in the bands. Tighten your chest muscles and then press your arms out in front of you in a straight line. Relax and bring  your elbows back to your sides. Avoid locking your elbow. Do about 10 to 15 repetitions. Don’t forget to breathe out when you push forward and breathe in when you return to the start position. 

Bicep curls are performed using a resistance band by standing on the band with both feet and pulling the band using the handles. It may be easier for beginners to stand on the band using only one foot. Grasp the resistance band handles with your palms facing upward. Curl your arms up just as you would if you were using dumbbells. You can alternate curling one arm and then the other or both at the same time.  

Do some squats using resistance bands by standing on the band and holding the handles near your shoulders with your elbows bent and close to your sides. Begin with a medium resistance band and advance to a heavy resistance band, if the medium band does not offer enough resistance. Lower your body to a squat position and hold it for a few seconds. Return to a standing position, but keep your hands at your shoulders, grasping the handles of the bands. The band will offer resistance against your legs as your stand up and help increase the strength of your arms. Do 10 to 15 repetitions and increase the number of repetitions as you grow stronger.