Top 4 Benefits of Using Resistance Bands During Workout

Don’t have time to work out? While some see this an excuse, there may be some truth to it:

A Gallup poll reports that adults employed full time in the U.S. report working an average of 47 hours per week, almost a full workday longer than what a standard five-day, 9-to-5 schedule entails. In fact, half of all full-time workers indicate they typically work more than 40 hours, and nearly four in 10 say they work at least 50 hours.1

Health benefits of training with resistance bands

When family responsibilities, commute to and from work, and other activities are factored in, not having the time (or energy) to exercise every day for sixty minutes is understandable.

As a society, we are busier than ever, and this trend doesn’t appear to be ending anytime soon. A person’s health is still a top priority, so getting exercise is critical. While people feel they may be too busy to go to a gym or work out consistently, resistance bands allow even those with the most hectic schedules to get an effective workout anytime, anyplace.

The Benefits of Resistance Bands

Resistance bands (or exercise bands) offer many benefits:


Resistance bands can be folded and used at the office, at home or on vacation. They can easily fit into a suitcase and used at a moment’s notice. All a person needs is a door, table, bannister or other stable place to anchor the band.


Resistance bands can be used in a variety of ways, allowing a person to get a challenging full body workout.


A set of resistance bands can be purchased for less than the price of a monthly gym membership.

Ease of use.

Unlike lifting heavy weights, resistance bands are safe to use alone without a spotter or someone close by.

Full Body Resistance Band Workout

Here’s a great resistance band workout:

  • Stand with feet planted, one foot in front of the other, wide stance, leaning slightly forward
  • Bring hands up slightly below shoulder with elbows bent
  • Exhale and push forward to full extension
  • Inhale as arms are returned to starting position
  • Perform 1-3 sets of 15 repetitions

Chest workout using the resistance bands

Muscles worked: chest, shoulder, triceps and core.

Note: These exercises can be performed slowly or quickly to activate fast twitch muscle fibers and explosive movements. Standing further away will increase the resistance.


Bent-Over Row

  • Stand on the resistance band, feet shoulder width apart.
  • Keeping back parallel to the floor, exhale and bring resistance bands up towards navel
  • Inhale and lower
  • Repeat
  • Perform 1-3 sets of 15 reps

Bent over row using exercise bands

Note: Looking forward will help keep the back in the properly positioned.


Back Extension

  • Sit on floor with resistance band looped around both feet
  • Keeping the back straight, exhale and pull resistance bands towards navel
  • Exhale and return to starting position
  • Repeat
  • Perform 1-3 sets of 15 reps

Back extension with resistance band

Muscles worked: Back, biceps and shoulders

Note: Both exercises can be performed quickly for explosive movements, or alternating one arm at a time.


Side Lateral Raise

  • Stand on resistance band, feet shoulder width apart
  • Exhale and raise both arms parallel to the ground
  • Inhale and lower
  • Repeat
  • Perform 1-3 sets of 15 reps

Side lateral raise with a resistance band

Muscles worked: Side deltoids

Note: a closer stance or just one foot on the band will decrease the resistance.

Front Lateral Raise

  • Stand with one foot or both feet on resistance band
  • Exhale and bring arms out in front of you until they are parallel to the floor
  • Inhale and lower
  • Repeat
  • Perform 1-3 sets of 15 reps

Standing front lateral raise with resistance bands

Muscles worked: front deltoids


Bicep Curls

  • Stand with one foot or both feet on resistance band
  • Keep back straight and exhale as arms are curled up
  • Inhale and lower
  • Repeat
  • Perform 1-3 sets of 15 reps

Resistance band bicep curl exercise

Muscles worked:biceps


Triceps Kickback

  • Stand with one foot on end of resistance band
  • Hold the other end of the band with right hand, keeping arm bent
  • Hold band in hand like a pulley with left hand
  • Exhale and extend arm behind you until straight
  • Switch hands and repeat
  • Perform 1-3 sets of 15

Muscles worked: triceps

Leg Exercises

Resistance Band Squats

  • Stand with feet planted on ground, resistance band underneath
  • Keeping arms at shoulder level, inhale and squat down to seated position
  • Exhale and stand up straight
  • Repeat
  • Perform 1-3 sets of 15

Squats with resistance bands

Muscles worked:thighs, hamstrings, glutes, core, shoulders

Note: A wider stance will increase the resistance

Resistance Band Leg Kickbacks

  • Start on all four’s with hands holding ends of resistance band
  • Loop band around right foot
  • Exhale and extend leg back, slightly towards ceiling
  • Inhale and lower leg back towards starting position, but not letting the knee touch the floor
  • Repeat
  • Perform 2-3 sets of 25 on each leg

Glutes kickbacks with resistance bands

Muscles worked: thighs, hamstrings, glutes, core


Standing Exercise Band Twist

  • Loop exercise band around sturdy object
  • Stand with exercise band on your right
  • Hold exercise band in both hands and exhale as you rotate body to the left, keeping feet planted
  • Inhale and return to starting position
  • Repeat
  • Perform 3 sets of 15 reps

Standing abs twist using a resistance band

Note: Perform exercise slowly initially to minimize risk of injury to back or spine

Exercise bands are a great way to work the entire a body in a short amount of time. Resistance bands come in many levels of resistance and can be of benefit to all fitness levels.

When performing the various exercises, squeeze the muscle at the height of the movement and visualize the muscle working. A person may be pressed for time, but resistance bands may be exactly what they need to get in shape.



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