How To Use Resistance Bands To Strength Train

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I bought a resistance band many years ago to help warm up my shoulders before paddling and lifting. But once the pandemic hit, resistance bands quickly became the most essential and versatile strength training equipment in my tiny home gym.

The resistance band effectively builds full-body strength through various exercises that target the legs, glutes, chest, arms, and back. They provide a form of resistance when stretched, similar to free weights, like a barbell, kettlebell, or dumbbell. But the best part is you can use resistance bands anywhere – like small spaces or outdoors.

If I could choose only one piece of home gym equipment, hands down, it would be the resistance band! Keep reading to learn all the ways you can strength train with nothing but resistance bands.

Table of Contents

Which Resistance Band Should You Buy?

Before you even start strength training with resistance bands, you have to pick a band.

The common types of bands ranked in order of most to least versatile are:

Power resistance bands (aka pull-up assist bands)
Tube resistance bands with handles
Loop bands

Let’s see how each of them differs slightly in design and functionality.

#1. Power Resistance Bands

I love bringing power bands to the monkey bars at the park for various upper and lower body exercises with the bands; while getting some fresh air.

PROS OF POWER BANDS	CONS OF POWER BANDS
✓ Practical for any exercise. ✓ Pull-up assists to help unlock your first strict pull-up (like I did).	✗ The grip is less comfortable compared to bands with handles.

Best Power Resistance Band Set

The LEEKEY RESISTANCE BAND SET comes in 4 levels of resistance for strength training, assisted pull-ups, warm-ups, etc. The red band provides 15 – 35 lbs of resistance, black band 25 – 65 lbs, purple band 35 – 85 lbs, and green band 50 – 125 lbs. It comes with a storage bag for ease of transportation to the park or a trip out of town!

Get your power band set on Amazon: here

Best Single Power Resistance Band

If you prefer to purchase power bands individually, REP PULL-UP BANDS are high-quality and affordable.

Get your pull-up bands individually on REP: here

#2. Tube Resistance Bands With Handles

If you think grip discomfort from the power bands will be a problem, tube resistance bands with handles will be a good option for you.

PROS OF TUBE BANDS	CONS OF TUBE BANDS
✓ The cushion on the handles provides comfort for grip.	✗ The open-loop makes it less versatile than power bands.

Best Tube Band Set

The WHATAFIT RESISTANCE BAND SET comes in 5 levels of resistance. The yellow band provides 10 lbs of resistance, blue 20 lbs, green 30 lbs, black 40 lbs, red 50 lbs. You can stack these in any combination for a maximum of 150 lbs. The set comes with two cushioned, non-slip handles, a door anchor, a storage bag, and a user manual for beginners.

Get your tube band set on Amazon: here

#3. Loop Bands

If both power bands and tube bands are too expensive, loop bands are a super affordable option.

PROS OF LOOP BANDS	CONS OF LOOP BANDS
✓ Very inexpensive.	✗ Far more limited in exercises compared to the other two because it’s a smaller band.

Best Loop Band Set

The WHATAFIT RESISTANCE LOOP BAND SET comes in 5 levels of resistance. The x-light band provides 5 – 10 lbs of resistance, light 10 – 15 lbs, medium 15 – 20 lbs, heavy 25 – 30 lbs, and x-heavy 30 – 40 lbs. These bands have anti-slip patterns on the inside to prevent rolling up or sliding in movement. It comes with a portable carry bag for travelers and an exercise guide for beginners.

Get your loop band set on Amazon: here

How Do You Use Resistance Bands?

Once you’ve identified the type of resistance band you’ll be using, here’s how you can use them.

Below you’ll find 22 resistance band exercises to build strength at home; no additional equipment or furniture is necessary!

Best Resistance Band Exercises For Legs

1. Banded Back Squat

Set-up with the following options: 1) Power Band: Stabilize a power band with one side under both feet and the other end behind your neck on your traps or wrapped around the rear shoulders. Or 2) Tube Band: Stand on the tube band with both feet and hold handles next to your shoulders.
Keep chest and shoulders open, back neutral, lats engaged, and core tight as you descend until thighs are parallel to the floor. To keep your movement connected, imagine one rope tied to your hips and another to the knees pulling them in opposite directions parallel to the floor simultaneously.

Check out the post on Basics Of The Big Three Lifts: Squat, Bench, Deadlift to learn more about the squat!

2. Banded Front Squat

Set-up with the following options: 1) Power Band: Stabilize a power band with one side under both feet and rest the other end in front between your throat and upper chest. Or 2) Tube Band: Stand on the tube band with both feet and cross the handles over in your hands to make an X shape with it.
Keep elbows pointed forward and upper arms parallel to the floor.
Execute like a Back Squat.

3. Banded Bulgarian Split Squat

Set-up with one foot on an elevated surface behind you. Stabilize a power band with one side under the foot on the floor and the other end behind your neck on your traps or wrapped around the rear shoulders.
Execute like a Back Squat.

Best Resistance Band Exercises For Glutes

4. Banded Glute Bridge

Set-up with the following options: 1) Power Band or Tube Band: Lie face-up with a power band or tube band secured by your hands across your hips. Or 2) Loop Band: Lie face-up with a loop band wrapped around the thighs right above the knees.
Lay down on your back. Bend your knees and place your hands close to the heels on the side of your body.
Squeeze the glutes and tighten the core throughout the movement. Push through the heels and lift the hips until the knees, hips, and shoulders are aligned. Then lower the hips with control back to the starting position.

5. Banded Donkey Kick

Come to all fours where the wrists stack under the shoulders and knees under the hips.
Set-up with the following options: 1) Power Band: Wrap a power band around the bottom of your left foot and right thigh. Or 2) Loop Band: Wrap a loop band around the thighs right above the knees.
Flex one foot while you kick the heel toward the ceiling. Squeeze the glutes throughout the movement. To stabilize yourself, focus on tightening your core. Release with control and finish the reps on one side before moving on to the other.

6. Banded Fire Hydrant

Set-up similar to the Donkey Kick.
Instead of kicking the heel towards the ceiling, lift the knee to the side of your body. Execute like a Donkey Kick.

Best Resistance Band Exercises For Chest

7. Banded Chest Press

Set-up with the power band in contact with your back, sitting just below your shoulder blades and curling around your triceps.
Start gripping each end in your fist between your index finger and thumb. Place your fists next to your chest by bending your arms.
Press outward, extending arms forward.

8. Banded Close-Grip Chest Press

Set-up similar to the Chest Press.
Start with clasped hands.
Press outward, extending arms forward.

9. Banded Chest Fly

Set-up similar to the Chest Press.
Start with arms extended to your sides (perpendicular to your body).
Bring extended arms together until fists meet.

10. Banded Push-Up

Set-up similar to the Chest Press.
Perform regular push up.

Best Resistance Band Exercises For Shoulders

11. Banded Overhead Press

Stabilize a power band or tube band with one side under both feet and the other end in both hands. Place your hands right outside the shoulders with palms facing forward.
Stack the forearms perpendicular to the floor throughout the movement. Press the resistance band above your head. As you reach the top, lock your elbows, squeeze the shoulders, and shrug the traps.

12. Banded Front Raise

Stabilize a power band or tube band with one side under both feet and the other end in both hands hanging on the side of your body.
With a tight core and slight bend in the elbow throughout the movement, slowly raise the arms in front of you.

13. Banded Single-Arm Lateral Raise

Lateral raise can be more challenging to execute than front raise because of the added resistance from the band when moving laterally.
Stabilize a power band with one side under both feet and the other end in your right hand hanging on the right side of your body.
With a tight core and slight bend in the elbow throughout the movement, slowly raise the arms out to the right side until it’s shoulder height and return with control.
Finish the reps on the right side, then move on to the left.

Best Resistance Band Exercises For Triceps

14. Banded Tricep Kickbacks

Step in the middle of the power band or tube band and grab the other end with your hands hanging by the side of your body.
Bend your arms about 90 degrees at the elbow. Hinge forward at the hips and bend slightly at the knees while keeping your back neutral and core braced.
Extend the arms behind you, only using the forearms to isolate tension on the triceps. Return with control.

15. Banded Overhead Tricep Extension

Step in the middle of the power band or tube band and grab the other end with your hands pushed overhead. Keep the elbow slightly bent.
Brace the core and slowly lower your hands behind the head by using the forearms. Upper arms stay in place with elbow pointed up.
Push the handles back up, focusing on the tension in the triceps.

16. Banded Skull-Crusher

Lie face-up and set up with the power band in contact with your back, sitting just below your shoulder blades and curling around your triceps.
Start gripping each end in your fist between your index finger and thumb.
With arms forward, perpendicular to the floor, only move the forearms back close to the skull and feel the tension on the triceps as you push back into the starting position.

Best Resistance Band Exercises For Biceps

17. Banded Bicep Curls

Stabilize a power band or tube band with one side under both feet and the other end in both hands hanging on the side of your body.
Tighten the core while you curl the forearms towards the biceps without moving the elbows. Return with control.

Best Resistance Band Exercises For Back

18. Banded Conventional Deadlift

Step in the middle of the power band or tube band and grab the other end with your hands hanging by the side of your body.
Hinge forward at the hips and bend slightly at the knees while keeping your back neutral and core braced. Your hands should be 1 foot off the ground, outside your feet. Push your heels and drive the floor away. Lock out knees and shoulders at the top.

19. Banded Sumo Deadlift

Place your feet wider than shoulder-width apart and step in the middle of the power band or tube band. Grab the other end with your hands hanging in front of you.
Hinge forward at the hips and bend slightly at the knees while keeping your back neutral and core braced. Your hands should be 1 foot off the ground, in between your feet. Push your heels and drive the floor away. Lock out knees and shoulders at the top.

20. Banded Bent Over Rows

Step in the middle of the power band or tube band and grab the other end with your hands with arms hanging by the side of your body. Hinge forward at the hips and bend slightly at the knees while keeping your back neutral and core braced.
Pull the band towards your body while bringing your shoulder blades closer together. Return with control.

21. Banded Single-Arm Lat Pull

Grab a portion of any band pushed over your head, shoulder-width apart.
Leave one hand up while pulling the other side down as far as you can go while engaging the core and lats. Return with control.
Finish the reps on one side, then move on to the other.

Best Resistance Band Exercises For Core

22. Banded Weighted Plank

Start in a high plank position on your hands with the power band in contact with your back, sitting just below your shoulder blades and curling around your triceps.
Hold and engage the core to avoid dropping the hips.

Make Resistance Band Workout Routines Work For You

Okay, now what can you do with the 22 resistance band exercises?

Start and continue building strength by setting a schedule for a Full-Body, Upper/Lower Body, or Push/Pull/Leg routine that fits your lifestyle.

Step 1: Select A Routine

Full-Body – Exercise every muscle group in one session.
Upper/Lower Body – Upper body exercises one session, followed by lower body exercises in the next session.
Push/Pull/Leg – Push exercises one session, pull exercises in the next session, then leg exercises following that.

Muscle Group	Upper/Lower Body	Push/Pull/Leg
Legs	Lower	Leg
Glutes	Lower	Leg
Chest	Upper	Push
Shoulders	Upper	Push
Triceps	Upper	Push
Biceps	Upper	Pull
Back	Upper	Pull
Core	Core	Core

Step 2: Select A Training Style

Training Style	Purpose	Exercises	Sets X Reps
1. Circuit	Performing consecutive sequences of exercises to improve your conditioning.	8-10 exercises	2-4 sets X 8-15 reps (rest 1-3 minutes after each round)
2. Super Set	Increase the intensity by completing one set of exercises and then immediately switching to another to perform more work in less time.	2-5 pairs of the same muscle group (4-10 total exercises) -OR- 2-5 pairs of opposing muscle group, like push/pull (4-10 total exercises)	2-4 sets X 8-15 reps (rest 1-3 minutes after each superset)
3. Pyramid	The stepped approach to sets and reps warms up your body before building strength.	4-8 exercises	Set 1: 12-15 reps Set 2: Increase resistance for 8-10 reps Set 3: Increase resistance for 4-6 reps

HELPFUL TIP: Always include a minimum 5-minute dynamic warm-up before the workout and 5-minute static cool down after the workout.

Step 3: Log Your Training

Now build your training and start logging it in a journal, spreadsheet, or whatever works for you.

To learn more about the steps you can take to implement a Push/Pull/Leg strength training routine, check out the Ultimate Beginner Guide.

Template to guide you in building your strength training routine.
FREE strength training log in Google spreadsheets!