Resistance Band Kit Workout Guide | How To Use Exercise Bands

By Elly McGuinness

Exercise resistance bands are lightweight and stretchy and often made from latex rubber. They can be a useful and inexpensive tool to use as part of a home exercise program. They are sometimes referred to as strength bands, exercise bands, tension bands, toning bands or physical therapy resistance bands. There are so many exercises to do with resistance bands. Make sure you read on to learn a few of them!

In this resistance band kit workout guide you will find:

  • A video guide demonstrating how to use resistance bands. It includes several options for standing and floor-based exercises.
  • Two workouts with photos and descriptions about how to do the exercises. One is an upper body workout, and the other is a Pilates-inspired core workout. The workouts contain DIFFERENT exercises to the ones I’ve included in the video guide.
  • General technique tips on how to use exercise resistance bands
  • Information about what the different resistance band colors mean
  • Where to buy exercise resistance bands
  • Commonly asked questions about exercise resistance bands

(This post includes affiliate links for which I may earn a commission at no extra cost to you should you make a purchase)

Resistance bands are a great addition to your home fitness or travel fitness kit

Elastic exercise bands can provide varying levels of resistance. This makes them an excellent strength training alternative to using dumbbells, barbells, or machine weights. They’re a great addition to your home exercise kit.

[You can view my fitness essentials kit below, which includes resistance bands, or scroll down to keep reading].

I mostly use my resistance bands when I’m traveling. They don’t take up any space in my bag, and I can pull them out and use them anywhere. My resistance band was one of four workout tools I decided to bring with me when we began our location-independent lifestyle.

The other three items were a yoga mat, a trigger point ball, and voodoo floss bands. [Find out all about how to use a trigger point ball here, the benefits of trigger point massage here, and everything you need to know about voodoo flossing here].

I’m also going to consider adding a jump rope to my travel fitness kit since they’re another lightweight tool that can offer an amazing full-body workout.

Exercise-Resistance-Bands-Kit-Workout-Guide-mat-ball-and-resistance-band

Resistance band kit workout guide video

You’ll find the two resistance band workouts I originally created further down this post. I have also created a video offering some additional exercises.

The video contains different exercises than those in this post. It’s not a “workout” as such but more like a “how-to” video demonstrating some of the different exercise options.

Watch the video below and subscribe to my YouTube channel while you’re there. Make sure you also click on the bell button to be notified when I post more health and fitness videos.

How to use exercise resistance bands

Resistance exercise bands can be used in endless ways. They are sometimes used in yoga and Pilates classes, physical therapy sessions, and muscle conditioning exercise classes.

In this blog post, I will cover several exercise ideas. If you want to know how to work out using resistance bands, then you’ve come to the right place! I’ll share two different workouts using resistance bands.

I prefer to do some exercises without exercise resistance bands, while others I prefer to do with the bands. If an exercise doesn’t quite feel right for you, then move on. Perhaps that exercise is not quite right for you, or you need one-on-one coaching.

I’ll also share some other useful information about where to buy resistance bands for training and information about the different resistance band colors. Before we go any further, why don’t you bookmark this resistance bands guide so you can use it as a reference each time you want to do a workout with your exercise resistance bands.

Maybe you’re even wondering “Do resistance bands really work?”. Well, the answer is that they work as hard as you do! Exercises using resistance bands are simply a lightweight and cheap alternative to using weights.

[Find out more in “Resistance Bands Versus Dumbbells | 9 Surprising Reasons To Choose Elastic Bands”].

Also, if you’re into workouts that you can do anytime, anywhere, with no equipment then you might want to grab my free bodyweight exercises workout. There are seven exercises with three progression levels so you can choose the one that’s right for you. It’s free to download and you don’t need any equipment!

What do the colors of the different exercise resistance bands mean?

Exercise resistance bands come in various colors. The resistance bands color determines the level of tension in the band. However, you can create more tension in your band by one of three methods:

  • Moving your hand placement on the band
  • Wrapping the band around your hand or wrist
  • Doubling the band over (this makes it really tough!)

I’ll explain more about these methods when we get to the stretch band workout section.

If you’re purchasing rubber exercise bands, you’ll want to consider what color(s) to purchase. The thing is, the tension level of the colors varies between brands. Therefore you’ll need to check the strengths of the different resistance bands with the particular brand you’re purchasing.

As a general rule, the easiest physical therapy resistance bands colors are usually yellow, and then red or pink. Green comes next, and then blue. At the strong end of the spectrum is black, and then some brands go on to offer even stronger options of silver and gold.

If you’re a beginner, you’ll start with the lighter tension bands. If you’re stronger and more advanced, then you’ll generally use the ones with higher tension. You may find that you’re best using a stronger band for larger muscle groups, and a lighter one smaller muscle groups.

Remember that you can always adjust the resistance level of any given band. When I went traveling I wanted to pack as light as possible. So all I brought were two exercise resistance bands (in case one breaks). Both of them are the same strength. I went for blue, which is considered medium-strong. I find I can do all my resistance band training fine with this strength. For a few exercises, I use double resistance bands. I either use two bands together, or I double one band over.

Where to buy resistance bands for working out

If you don’t have any exercise resistance bands yet, the first step is to purchase one, two, or more. Where is the best place to buy resistance bands? Physiotherapists or personal trainers often sell them, but you can also buy them online.

Best exercise bands: Which resistance bands should I buy?

If you’re after the best resistance bands, well, it’s probably a matter of personal preference regarding what you’ll like best. Beginners may want to opt for exercise resistance bands with handles because they’re much easier to grip.

As a traveler, I have latex resistance bands without handles (every bit of space counts!). I’m also experienced in using them for a variety of exercises. Amazon has a huge range of exercise resistance bands.

If you’re looking for the best exercise resistance bands, there are plenty of options for purchasing a whole set of colors. That way, you can use the most appropriate tension band for each exercise. You can also progress your way through the various colors.

Quick answers to commonly asked questions about resistance bands

Below is a succinct summary of some frequently asked questions about resistance bands. Scroll down below to view the two resistance band workouts I have put together.

What are exercise resistance bands?

Resistance bands are a portable, lightweight piece of fitness kit that can be used for many different strength and muscular endurance-based exercises.

What are resistance bands made of?

Exercise resistance bands are often made of latex, although you can also purchase latex-free bands.

Where can you purchase exercise resistance bands?

Personal trainers and physical therapists often sell resistance bands for exercise. You can also purchase them from online retailers like Amazon.

What do the different resistance band colors mean?

The color represents the tension level of the band. These colors are not always consistent between brands.

Which brand is the best for exercise resistance bands?

It’s a matter of preference, although some brands offer much higher quality than others. Theraband is a brand that is often respected and used by personal trainers and physical therapists.

General exercise guidelines for using exercise resistance bands

  • As with any workout, warm up before and cool down after any exercises you do with your fitness resistance bands.
  • Breathe continuously, and never hold your breath.
  • Challenge yourself appropriately with the exercises, but you shouldn’t feel pain.
  • Quality of movement should always be emphasized over quantity. While performing the exercises, maintain good posture and keep your core muscles strong.
  • As a starting guideline, aim for 10-15 repetitions of each exercise. If you’re feeling energetic or advanced, you can complete more than one set.
  • Please ask a trainer or physical therapist if you’re unsure whether the exercises suit you. Remember that this is not an individualized program.

Right, it’s time to learn some options for exercise with resistance bands!

Resistance bands workout option 1:

Upper body resistance band workout

I’ve decided to focus on an upper body resistance band workout. This is because there are loads of great resistance exercises you can do for your lower body that don’t require anything other than your body weight. Let’s start with some back exercises. Resistance bands are fantastic for targeting this area of the body.

Resistance band exercises for arms: Seated Row (back, rear shoulders and biceps)

These first two exercises are probably my biggest go-to resistance band exercises. This is because it’s difficult to work the upper back muscles effectively with bodyweight alone. Dumbbells, barbells, machine weights, or a pull-up bar is usually needed.

But not when you’ve got your exercise resistance bands in tow! Resistance bands back exercises can be just as effective as using dumbbells or barbells.

Here’s a simple resistance bands workout for back muscles. It’s called the seated row. You can do this at home sitting on the floor, couch, or chair.  Double the band over if needed. 

Focus on leading back with the elbows, and keeping elbows close into your sides.  Squeeze shoulder blades together as much as possible and keep shoulders back and down.

I really enjoy doing this simple back exercise. It’s definitely one of the easiest resistance bands exercises for beginners. Resistance bands make it easy for me to do it anytime, anywhere.

Exercise Resistance Bands Kit Workout Guide-seated row or pullback-start position
Exercise Resistance Bands Kit Workout Guide-seated row end position

Bent over row – intermediate/advanced (back, rear shoulders, biceps)

This one is only for intermediate and advanced exercisers. This is because you need to understand how to properly activate your core muscles and protect your lower back.

Bend forward at the hips without bending your spine, make sure your belly button is drawn in (abs strong), and then pull the band back by bending the elbows.  Keep elbows close to your side and squeeze in between your shoulder blades.  Your shoulders should stay back and down throughout. 

Aim for the band start/finish position to be at the height of the knees (a little lower is ok). Your hip position should stay stable throughout (i.e. no moving up and down as you draw the band up). The band may need to be doubled over to create enough resistance.

Exercise Resistance Bands Kit Workout Guide-bent over row-start position
Exercise Resistance Bands Kit Workout Guide-bent over row end position

A lat pulldown is another idea for your back workout. Resistance bands can be tied in a knot and placed on top of a doorway. When you close the door, you can perform your lat pulldown from there. Just make sure no one opens the door on you! What do you do for your back workout with resistance bands? (Leave a comment at the bottom of this post to let me know!)

Just a reminder – If you’re into home workout routines and you haven’t got my bodyweight resistance workout pdf, then grab it by clicking on the link below!

Resistance band workout routine: Chest press – chest, front of shoulders, triceps

I don’t normally do this one myself, as I find that push-ups are more effective. However, doing resistance bands chest exercises is an excellent option for beginners. Remember you can adjust the resistance on your band by adjusting your hand placement or wrapping the band around your hands. If you do wrap it around your hand, ensure you keep your wrists strong. For more of a challenge on your chest exercises with resistance bands, double the band over.

To do this resistance band chest exercise, sit or stand in a comfortable position with an upright posture and place band around back of shoulders, under shoulder blades. Begin with elbows bent in to the sides and hold one end of the band in each hand. Extend elbows by pushing hands forward at shoulder height.

Keep your shoulders drawn back and down throughout, then release back to start position. This chest exercise with resistance bands can usually be done with quite a strong tension, as compared with many other exercises.

Exercise Resistance Bands Kit Workout Guide-chest press start position
Exercise Resistance Bands Kit Workout Guide-chest press end position

Note that the back and chest exercises we have covered are also great as a resistance band workout for arms. The exercises are what we call “compound exercises” which means they work more than one muscle group at a time. In the exercises I’ve highlighted the arms are also working hard.

If you want a few more ideas for an arm workout with resistance bands you can grab my free pregnancy exercise pdf. You don’t need to be pregnant to try it! There are a few gentle and different resistance bands arm exercises on there, which I haven’t included on this page.

Resistance band workouts: External rotations – rotator cuff exercise with resistance bands

The rotator cuff is a group of muscles deep in the shoulder joint. If you’ve ever injured your shoulder, it was probably this group of muscles. Their role is to keep your arm bone in your shoulder socket during motion – pretty important stuff! They’re very important for stabilizing the shoulder joint. These external rotations will help your shoulder stability, whether you’ve had a prior shoulder injury or not.

Both this exercise and the following one are what we call isolated exercises. That means they’re targeting a smaller amount of muscle mass than the two compound exercises above. Therefore you’ll need comparatively less resistance on your band.

The following two exercises are often used as physical therapy shoulder exercises. Resistance bands are a wonderful, gentle option to help you with rehabilitation and re-strengthening your shoulders.

Sit on one half of the exercise band and hold the other end with your opposite hand. Bring the lower half of your arm out as far as you can to the side. Keep your shoulder down and ensure elbow stays in by your side as you bring the arm to the side.  The wrist stays straight and strong.

A good way to keep your elbow in is to put a small hand towel between your elbow and side and ensure it doesn’t drop down. Then repeat on the other side.

Exercise Resistance Bands Kit Workout Guide-external shoulder rotations start position
Exercise Resistance Bands Kit Workout Guide-external rotation end position

Exercise band workouts: Seated pull backs – upper back

This is an isolated back exercise for your resistance bands upper body workout. Start in a seated position with the legs bent, the band placed around the bottom of the feet, and one end of the resistance band in each hand.

Draw shoulders back and down and draw belly button in.  Pull arms straight back on an angle.  The shoulders should stay back and down throughout and you should squeeze into the muscles of the upper back

There are a number of other exercises you can do for your resistance band arm workout. I’ve focused on a few good functional, compound exercises, plus a couple of isolated exercises for posture and stability. You can also perform a lat pull down, shoulder press, front and side raises, tricep extensions, bicep curls and more.

Exercise Resistance Bands Kit Workout Guide-seated row or pullback-start position
Exercise Resistance Bands Kit Workout Guide-seated pullback end position

The ones I have chosen are those that I consider most effective for the general population. I particularly focused on drawing the shoulders back by strengthening the back muscles because it’s an area of neglect in many programs.

That’s your first bands workout done. There are many other possibilities for upper body exercises with resistance bands. These were just a few of them. Now let’s look at a Pilates-inspired routine to do with your workout bands.

Resistance bands workout option 2:

Elastic band exercises: Pilates resistance bands workout

Pilates resistance bands are just the same as regular resistance bands. I like using them as part of my Pilates workouts because they give me more control with the exercises. This enables me to focus on technique and quality of movement. Here is an example of a Pilates resistance bands workout.

Exercise band workout: Shoulder rolls

Sit in a comfortable position with your back straight. Place the band across the back of your shoulders and hold on to each end of it. Extend your arms in front of you with shoulders drawn back and down.

Roll the shoulders forward, then up and back so you’re making a full circular motion. You can also repeat a set with forward circles if you like.

Exercise Resistance Bands Kit Workout Guide-shoulder rolls start position
Exercise Resistance Bands Kit Workout Guide-shoulder rolls end position

Stretch band exercises: Torso twists

Start in the same position you were in for the first exercise. This time, extend both arms out to the sides while you keep your shoulders back and down. Twist your torso to the side whilst keeping both sit bones planted down. Return to center. Release elbows back in and then repeat on the other side.

Exercise Resistance Bands Kit Workout Guide-torso twists middle position
Exercise Resistance Bands Kit Workout Guide-torso twists end position

Roll backs – Exercise with resistance bands for abs!

I love using exercise resistance bands for Pilates roll backs, They provide me with much more control and the ability to use better technique. Start as pictured with the band under your feet and one end in each hand. Draw your belly button in, scoop your pelvis under and roll slowly down your spine. The goal is to round your back so that you roll down one vertebra at a time. For this exercise, if you add more resistance it will make it easier.

Keep going until you’re as low as you can go without resting your shoulder blades down. At this point, if you’re advanced in your practice, you can add an optional arm extension to the side, as in photo three below. Make sure you keep the shoulder down if you do this one. The elbow can remain slightly bent if required. Repeat on both sides if you are doing the extension.

Then slowly roll back up, again curving the spine and working through one vertebra at a time. Sit up straight, back into the start position. If you’re after a resistance band abs exercise, this is a great one to do. Remember that control and technique and most important. Only go as low as your experience level allows.

Exercise Resistance Bands Kit Workout Guide-assisted Pilates rollback start position
Exercise Resistance Bands Kit Workout Guide-assisted pilates rollback end position
Exercise Resistance Bands Kit Workout Guide-assiste

Leg circles – Legs/lower abs exercise with resistance bands

Lie down on your back with the band around your foot as pictured. It’s quite advanced to have both legs extended (photo one). Therefore you can keep the bottom leg bent if required (photo two). Alternatively, place the band around the back of the thigh so that both legs are bent (absolute beginner option – photo three).

The goal of this exercise is to keep the core muscles strong and both hips down on the ground. It’s very easy to rock from side to side, but try to keep your body centered. Start by making small circles with the top leg. The movement comes from the hip joint. Then repeat in the other direction.

Exercise Resistance Bands Kit Workout Guide-leg circles advanced start position
Exercise Resistance Bands Kit Workout Guide-leg circles middle progression
Exercise Resistance Bands Kit Workout Guide-beginner level leg circles

Once you’ve got the hang of that, make the circles bigger, as pictured. Remember that it’s important to keep both hips on the ground. If you find they’re lifting off, keep your circles small until you’re more advanced. Repeat the circles in the opposite direction and then change legs.

Stretchy band exercises: Back extensions

This is a wonderful exercise to finish with. It helps to counter the other exercises where your body has been in a flexed position. It’s time to extend and lengthen it out!

Lie on your stomach with the band across your back and one end in each hand as pictured. Slowly lift your upper body up with control. At the same time, extend both arms out to the side. As you lift, try to keep the buttocks relaxed so you can really work on targeting the lower back muscles. Keep your head in line with your spine as you lift. Then lower slowly with control.

Exercise Resistance Bands Kit Workout Guide-upper body raise start position
Exercise Resistance Bands Kit Workout Guide-upper body raise end position

There are many more Pilates resistance band exercises, but these should get you started! I’d love to hear how you get on with these workouts with your exercise resistance band. What exercises with resistance bands have you tried so far? Did you try one of these exercise resistance bands workouts? I’d love to know, so please leave a comment in the box below!

If you’re into home-based or “anyplace” workouts, the TRX suspension trainer is another great option for your toolkit. There are endless exercises you can try for a great full-body workout. Start by learning these TRX chest exercises and these TRX back exercises.

Busy people will also want to know about these top mini workouts you can do anywhere.

How to use exercise resistance bands (summary):

  1. Purchase your bands

    You can purchase resistance bands online. It’s also sometimes possible to buy them from a local physiotherapist or physical therapist.

  2. Learn some exercises or get a qualified trainer to write you a personalized program.

    Make sure the exercises you select are right for you. They should reflect your goals, preferences, injury history, and current injury status. They should also be set at an appropriate progression level for your current level of strength and fitness.

  3. Choose the appropriate band for each exercise.

    Ideally, you will have bands of different tension levels. This enables you to select the best level of tension for the exercise you are doing. It’s possible to do various exercises with one tension level by self-adjusting the level of tension.

  4. Hold one end of the band in one hand and the other end in your other hand

    This is the first step towards getting into position to exercise, for most exercises that require an untied band.

  5. Wrap each end of the band around each hand, as much as is required to reach the desired level of tension.

    The more you wrap the band around your wrist, the harder you will make the exercise. There are a few exceptions to this, for example, with many Pilates-inspired resistance band exercises.

  6. Assume the correct start position for your exercise

    For most resistance band exercises, the start position includes a strong posture with the spine long, shoulders rolled back and down, and belly button drawn in.

  7. Perform the exercise

    Carry out the exercise with good quality technique and movement control. Remember to breathe throughout.

Disclaimer: This article contains affiliate links. This means that if you make a purchase after clicking on one of these recommended service provider links, like an insurance broker, or a travel agent, I may earn a commission – at no extra cost to you. [For my full disclosure, please see my DISCLAIMER page).

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Elly McGuinness

11 Comments

  1. Elrumbo.info

    Using your left hand, press the band to your chest. Use the right hand to press down against the band into a tricep extension, and then come back to the starting position. Repeat 10 times and then switch sides.

    Reply
    • Elly McGuinness

      Thanks for your comment! Yes, good suggestion for an isolated tricep exercise. You could also do the same exercise overhead – starting with both elbows bent overhead and hands behind head holding the band. Extend one elbow (while keeping the other arm in a fixed position), then release back to start position

      Reply
  2. Cheap yoga elastic band

    Really well made article with great exercise!
    I just would like to let people know that a way cheaper yoga elastic band, less than £3, is available on “buyfuturistic”!

    Reply
    • Elly McGuinness

      That’s great; thank you for the suggestion:-)

      Reply
  3. skymelissaler

    Is there a video demonstration of your guide?

    Reply
    • Elly McGuinness

      I don’t have a video guide for it at the moment but will certainly consider doing one later. In the meantime, I hope the pictures and descriptions are useful for you!

      Reply
    • Elly McGuinness

      Sky, I know it has been a while, but I have now produced and embedded a resistance band video guide into this post:-)

      Reply
  4. Elise

    I love exercise bands and really appreciate seeing these exercises. Thank you.

    Reply
    • Elly McGuinness

      You’re welcome Elise – glad to hear they will be useful for you

      Reply
  5. crystal

    This is super helpful because I have one of these but have a hard time figuring out how to use it.

    Reply
    • Elly McGuinness

      Glad to know it will be helpful for you Crystal. I hope the exercises work well for you:)

      Reply

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