How to Use Resistance Bands for Exercise

How to Use Resistance Bands for Exercise

You’ve likely crossed paths with a resistance band or two along your fitness journey. While they look like simple gym equipment, they come jam-packed with a full range of benefits.

How do resistance bands work?

Resistance bands work by adding an external resistance force that can be applied without having to hold extra weight. They are flat, sometimes looped bands that range from thin sizes to thick.

Resistance bands provide resistance at varying degrees of difficulty (light, medium, heavy, extra heavy) when providing the opposing force with your own body weight. When they are anchored in place, you can push, pull, curl, etc. against the rubber resistance.

What are some benefits of resistance bands?


There are multiple benefits to using resistance bands, which makes them so popular amongst gym goers and trainers alike. 

Resistance bands can be used anywhere—the gym, at the park, in your home. They’re compact and light so they don’t take up much space or add weight. Basically, they’re perfect for fitting in workouts on-the-go.

Just pop one of these bands in your luggage, and you can set up your own home gym in the middle of your hotel room.


You may have noticed that resistance bands come in various colors and thickness. Each size and color typically correlates with a certain resistance level.

So, you can choose which band to use based on your ability and the exercise you’re doing. It makes this multi-level fitness tool great for all levels. 


They are perfect for activating muscle groups prior to heavy lifting or cardio exercise to ensure proper muscle groups are working and doing their jobs. They’re also great for toning smaller muscle areas without putting the added stress on them from traditional weight training. 

But you don’t need to learn new exercises or movements to use the bands. Take exercises you’re already familiar with, and make them more challenging by adding extra resistance. Alternatively, you can actually make some moves easier by using the bands as leverage and offsetting some of your bodyweight.

Resistance bands provide variety to a routine workout and also allow for muscles to work concentrically and eccentrically—providing resistance during the ‘work phase’ and the ‘rest phase. 

What exercises can I do with resistance bands?

You can use resistance bands as part of a variety of fitness routines and workouts. But they’re particularly useful when it comes to strength and toning workouts.

The benefits of using resistance bands for strength training are plentiful. You can perform exercises for every major muscle group, challenge your existing routine ([for example], add them to push-ups for increased difficulty). You can also increase your range of motion, flexibility and muscular endurance. 

There is a range of exercises you can use them with such as assisted pull-ups, chest press, bicep curls, and tricep extensions.

Some great exercises are scapular retraction pulls and pull ups for upper body, for lower body glute bridges, lateral kicks or walks, and clams. Find what works best for you! 

Are resistance bands better than free weights and gym machines?



While resistance bands are great, it doesn’t mean that you need to shun the free weights and gym machines completely.

We believe they are an excellent compliment to weight training. They help add a different element to strength training and are especially great when weights and machines are not available. You can mimic almost all exercises and work the same muscle groups using resistance bands. 

In fact, studies show the effects of combining elastic and free weight resistance on strength and power in athletes. A combination of the bands and free weights, for example, shows significantly greater results compared to just using free weights alone.

Ultimately, to improve your overall body composition, don’t just rely on one or the other. Use a mixture of resistance bands, free weights, and machines to give yourself a great workout. 

Portable, affordable, and limitless in use, resistance bands are among the most overlooked pieces of fitness equipment. In part, that's because while treadmills, jump ropes, and stair-climbers are pretty self-explanatory; learning how to use resistance bands takes a little savvy.

Resistance bands are great because they can be used to make an exercise harder or easier, for upper body or lower body, and for cardio or strength. 

But, admittedly, there are a lot of different types and colors of bands, and crazy exercises you can do with them. Where do you start in discovering how to use resistance bands? Read on to learn how to use resistance bands in your training. 

What Are Resistance Bands?

In case you don't know, resistance bands are essentially thick, colorful elastic bands that come in a variety of shapes, thicknesses, and sizes.

The colors, thicknesses, and exact amounts of resistance will vary by brand and company. But in general, a thicker band equals more resistance (or assistance). The color of the band is also an indicator. Typically, the darker the color the more the resistance: yellows and oranges are lightest, with reds and blues in the middle, and greens, purples, and blacks are the most resistant. 

You can choose which resistance to use based on your ability and the type of band to use based on the exercise you're doing.

Here's where how to use resistance bands can get a little tricky: Resistance bands can provide either assistance or resistance. For example, you can use a resistance band to assist in a pull-up and make it easier. The stronger the resistance band, the easier the movement will be. Or you can use a band to make a movement like air squat or glute bridge harder. The stronger the resistance, the harder the movement will be. 

How to Use Resistance Bands In Your Workout

Good news: Resistance bands are seriously useable for every person and fitness level. confirms Omari Bernard, C.S.C.S., a certified trainer, strength coach, and corrective exercise specialist. You scale up just like you would with free weights: You do the same exercises but increase the level of resistance as you progress, he explains.

How do you pick which resistance band to use? Rothermel says that you should always choose a band that feels challenging for the movement based on the number of reps and sets in your circuit. And when it comes to the type of band, you'll want to ask yourself how and why you're using one. Then, take a look below at some of the exercises, workouts, and movement patterns you can use for the various styles of resistance bands.

If you're just getting started, start by testing the bands beginning with the least resistance available. "If you can do 12 to 15 reps of the exercise in your routine with a particular band without feeling tired, move to a band with slightly more resistance," says physical therapist Lisa Nichole Folden, D.P.T., owner of Healthy Phit Physical Therapy & Wellness Consultants in Charlotte, NC. In general, she says, you want to feel like you're really tired and working at it. (Also see: How to Pick the Right Size Dumbbells for Your Workouts)

But there's a thin line between #workingit and compromising form. "The goal is always to feel challenged by the exercise but able to control the resistance band throughout the entire move," says Rothermel. If you can't control the resistance at any point in the rep (ex: if you feel like your legs or arms are being snapped back to starting position), that's a sign the resistance is too high for you. It puts you at risk of performing the move with bad form-which is counterintuitive to any strength gains you might make from using a harder resistance band, she says. Fair enough.

The Benefits of Using Resistance Bands

Unlike free weights, resistance bands force you to work hard during the eccentric portion of the movement (when the muscle lengthens), and not just concentric (when the muscle shortens), says Yusuf Jeffers, C.S.C.S., certified trainer and head coach at Mile High Run Club NYC. Think about a biceps curl with a dumbbell: First, you contract the bicep muscle to lift the dumbbell up (the concentric motion). Then, when you release the dumbbell back to start (the eccentric motion), there's not a ton of caloric burn, says Folden. However, doing the movement with a resistance band changes that: "Add a resistance band and your muscle will be worked in both directions," she says.

That means your muscles are working under tension for a longer period of time and moving through their full range of motion, explains Rita Matraia, certified restorative exercise specialist and owner of The Core Connection, a fitness studio in Massachusetts. The result: "It improves the overall function and strength of the muscle, which ultimately leads to increased metabolism and greater caloric burn," says Folden. (Related: A Resistance-Band Interval Workout to Speed Up Your Metabolism)

Another difference between using resistance bands and dumbbells or kettlebells is that they can be used to make an exercise easier-not just harder. Banded deadlifts and pull-ups are perfect examples of this, says Pignataro. "The elasticity makes the deadlift pull easier, which can help folks who are new to the barbell deadlift learn the proper hip-hinge mechanic." (Learn how to do a resistance band deadlift and six other exercises for legs and glutes.)

Similarly, banded pull-ups and chin-ups can help folks learn the movement pattern and technique while they're still developing the proper strength. "You'll get stronger and be able to work through the full range of motion to ensure proper sequencing and muscle recruitment during the real thing," PJ Stahl, C.S.C.S., a strength and conditioning specialist previously told Shape. As the movement gets easier, you can switch to a thinner band with less assistance, until you're able to do a bodyweight pull-up, unassisted. NBD.

Different Types of Resistance Bands

Take a peek around your gym and you may or may not see some resistance bands lying around. (None to be found? NBD-you can grab affordable ones on Amazon, and since they're compact and lightweight, they're easy to tote with you in your gym bag.) Here are the five main types of resistance bands, so you can invest in and use the best type for your goal (and favorite fitness moves).

Tube Bands with Handles

Also called "handled bands," tube bands basically look like jump ropes made out of cylindrical rubber. On each end, you'll find heavy-duty pulley handles made of nylon or plastic for a secure grip. Most commonly, these bands are used for moves like shoulder presses and biceps curls. But "you can get a really good upper-body, lower-body, or full-body workout using just these bands," says Pignataro.

Large Loop Bands

Exactly like they sound, these bands form a large, closed loop like a rubber band, usually about 40 inches long. Typically, they're flat and thin, which is why they are sometimes called "flat and thin bands" or sometimes "superbands." These bands are best known for assisting with pull-ups (learn how to do a banded pull-up here), but they can be used for a variety of workout moves.

You can also step on them to give yourself resistance doing good mornings, lateral band walks, squats, overhead presses, biceps curls, or lateral raises.


Mini Bands

Think large loop bands, but make them bite size. Just like with giant loop bands, these come in a variety of thicknesses and can be used in some seriously creative ways for an insane workout. And you've probably seen them on your Instagram feed as a glute workout tool, because you can get a serious peach pump when you put them around your ankles, says Jeffers. (Just check out this mini band butt workout from the LIT Method to see why.)

But they don't *just* go around your ankles. Mini bands can also go around your knees, thighs, wrists, and upper arms. (For a quick ab burner try these three moves that use a mini band, or try these mini resistance band exercises to build hip strength).

Figure-Eight Bands

Figure-eight bands are typically made of the same cylindrical rubber as tube bands, but form (surprise!) the shape of an 8. Usually these bands have a built-in handle on each loop, making them great for upper-body workouts.

Therapy Bands

Therapy bands are the same material as large loop bands, but usually thinner and don't form a loop. "I like to use these resistance bands for shoulder pre-hab and rehab of the shoulder, to increase the stabilization of the rotator cuff-these muscles that are so often torn in people," says Folden.

While they're typically used in physical therapy for mobility, they can also be used for fitness reasons. (See these barre exercise that use a therapy band).

Buy It: TheraBands Resistance Bands Set of 3 ($13,

Convinced resistance bands are the shizz? Try any of these resistance band workouts to get started.

Try some of the resistance band moves below using a therapy band.


Opposition Jacks

A. Stand with feet together holding onto both ends of a folded resistance band. Extend arms out to sides, pulling ends of band as far apart as possible, drawing band in towards chest, and squeezing shoulder blades together.​

B. Quickly jump feet apart and bring arms together in front of chest, shoulder-width apart (arms stay at shoulder height).

Resisted Boxer

A. Anchor band securely (to a doorknob, wall, or pole) and stand facing away from it, holding the handles or ends of band with elbows bent by sides. Step right foot forward and extend left arm out in front of chest (as if punching forward), palms down.​

B. Quickly switch legs and punch right arm forward. Continue alternating as quickly as possible. Add more resistance by standing further away from the anchor point, or lessen the intensity by standing closer to it.

Squat Hops and Press Backs

A. Stand with feet hip width, facing anchor, holding the handles with arms extended down by sides. Lower into a deep squat, pressing arms back by hips, palms facing backwards.​

B. Quickly jump up, reaching arms in front of chest. Land in squat position, pressing arms back.

(Add these other cardio resistance band exercises for a full workout.)


Resistance Band Deadlift

A. With band tied in a loop, stand on band with feet hip width, holding onto other side of loop with both hands. Bend knees slightly, hinge forward from hips until chest is almost parallel to the floor, keeping back naturally straight and abs in tight. You should feel a slight stretch in your hamstrings.​

B. Maintaining straight spine, engage your glutes to bring body back to start position.

(Like that burn in your glutes? Next up, try these other resistance band booty-builders.)

Squat with Single-Arm Arnold Press

A. Stand on band with feet hip-width apart, holding end in left hand with elbow bent and palm facing front of left shoulder. Keeping core engaged, hinge hips and bend knees, lowering into a squat position.​

B. Extend legs while simultaneously performing a single-arm Arnold press, rotating palm to face forward as left arm extends overhead. Reverse the movement and repeat. Do 10 to 12 reps on left side before switching sides and repeating.

(This move hits almost your whole body; try these other total-body resistance band moves to tone all over.)

Resistance Row

A. Stand in the center of the resistance band, and cross the ends to create an X. Hinge upper body forward from the hips and grab either end of the band or handle.​

B. Hands start low and together, then pull elbows out and back, squeezing shoulder blades together. Bring arms slowly back to starting position. (Standing will work more of the shoulder (and traps), while bending forward will allow the work to focus more on your lats—the largest back muscle.)

(You should feel this one in your back! Do it as part of our 30-day back challengeand your rear view will be sexier than ever.)

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