Exercise resistance bands are lightweight, stretchy, and often made from latex rubber. They can be a useful and inexpensive tool for 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 from 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

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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 alternative to dumbbells, barbells, or machine weights for strength training. They’re a great addition to your home exercise kit.

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.

Resistance band kit workout guide video

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

The video contains different exercises from 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.

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 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’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 with resistance bands are simply a lightweight, inexpensive alternative to 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 band’s color determines its level of tension. However, you can create more tension in your band by using 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 these methods in more detail 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 band colors are yellow, 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 off using a stronger band for larger muscle groups and a lighter one for smaller ones.

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 double up my 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.

If you’re looking for the best exercise resistance bands, there are plenty of options to purchase a full set in multiple 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.

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 resistance band exercise options!

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 lower-body resistance exercises you can do with just 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 are usually needed.

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

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

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

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

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), then pull the band back by bending your elbows.  Keep your 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 knee height (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.

A lat pulldown is another idea for your back workout. Resistance bands can be tied in a knot and placed over 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, grab it by clicking 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 band 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 your wrists stay 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 the band around the back of your shoulders, under your 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 the start position. This chest exercise with resistance bands can usually be done with quite strong tension compared with many other exercises.

Note that the back and chest exercises we have covered are also great for a resistance-band arm workout. 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 that the arms are working hard, too.

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 less 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 in physical therapy for the shoulder. 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 your elbow stays 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 place a small hand towel between your elbow and side to prevent it from dropping. Then repeat on the other side.

Exercise band workouts: Seated pull backs – upper back

This is an isolated back exercise for your upper-body resistance-band 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 your shoulders back and down, and draw your belly button in.  Pull arms straight back at an angle.  The shoulders should stay back and down throughout, and you should engage the upper back muscles.

There are several 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.

The ones I have chosen are those that I consider most effective for the general population. I focused on drawing the shoulders back by strengthening the back muscles, as it’s often neglected in many programs.

That’s your first band’s 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 using 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 in my Pilates workouts because they give me more control over 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 backs of your shoulders and hold each end. Extend your arms in front of you with your shoulders drawn back and down.

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

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 the center. Release elbows back in and then repeat on the other side.

Roll backs – Exercise with resistance bands for abs!

I love using exercise resistance bands for Pilates rollbacks. 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, adding more resistance 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 your 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. Remember that control and technique are most important. Only go as low as your experience level allows.

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 (see photo 2). Alternatively, place the band around the back of the thigh with both legs 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.

Once you’ve got the hang of that, make the circles bigger, as pictured. Remember 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, 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 your buttocks relaxed so you can better target the lower back muscles. Keep your head in line with your spine as you lift. Then lower slowly with control.

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.

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