The Ultimate Guide to Resistance Band Exercises for Beginners

The 10 Best Resistance Band strength Exercises for beginners

The advantages and uses of resistance bands are multitude. They are available in various sizes, tensions, colors, strengths and styles so that they can be used according to requirements. Exercise bands can be incorporated into different exercises without needing to worry about strength.

They are effective in working all the muscle groups. They can be easily stored and can be carried around easily thereby making them highly versatile and in demand.

What’s Resistance Bands ?

The Ultimate Guide to Resistance Band Exercises for BeginnersIt is very easy to expand your exercise routine using the fitness bands. Exercises can be modified using these resistance bands. When you have complete knowledge of your body’s strength you can go ahead and do more such that the limits are touched. By exhausting the body you would be able to achieve more strength benefits.

This can be done by increasing the toughness of the band. Also you can use resistance bands of lower strain for basic exercises like the biceps curl.

Creativity is the key in designing a workout schedule and what better way to bring in creativity other than using resistance bands.

The movement of the body in different directions helps you with improving flexibility.

The use of these bands helps you in broadening your array thereby helping in extending the muscular tissues furthermore.


Different Types of Resistance Bands

  1. ir?t=topfitnesstutorials 20&l=alb&o=1&a=B00H81R4OO - The Ultimate Guide to Resistance Band Exercises for Beginners - 3Therapy Band
    • Band with no handles
    • Recommended to use for Rehabilitation
  2. Compact Resistance
    • Band Plastic handles attached to the end of the band
    • Recommended to use for Upper and lower body
  3. Fit Loop
    • Band Continuous flat loop band
    • Recommended to use for Lower Body
  4. Figure 8 Band
    • Short bands in the shape of an eight with two handles
    • Recommended to use for Upper Body
  5. Ring Resistance
    • Band Circular band with two soft handles
    • Recommended to use for Lower Body
  6. Lateral Resistance
    • Band Velcro ankle cuffs connected by band
    • Recommended to use for Lower Body

Resistance Bands: Pros & Cons

Advantage of Resistance Bands: Pros

1# Transparency

Take them anywhere with you and do a full body workout with them!

2# Very Affordable price

They can cost you ir?t=topfitnesstutorials 20&l=alb&o=1&a=B00TZEFURU - The Ultimate Guide to Resistance Band Exercises for Beginners - 59-30 $ per 1 set of several pieces (4-8 pieces). It is always better to try them out before so you know which kind of thickness levels you can expect.

3# Injury-friendly

There are good for everybody who is working out with an injury temporarily or with a permanent handicap. They don´t put as much pressure on your joints and muscle tissue.

4# Good for isolation exercises

They are experts in isolating every muscle group in your body.

5# Srong & Strech

They are stronger and able to stretch further. You will feel the same resistance after a dozen reps.

6# Comfortable & Soft

The most of Resistance Loop Exercise Bands are comfortable, soft and easy on the skin.

The only way to achieve that is to let the latex rest for a long time in tightly controlled circumstances such as temperature and humidity before making the bands.

7# Usually comes with Guides and Instructions

Resistane Bands are usually sold with Instruction Guide, Carry Bag, EBook and Online Workout Videos.

So you have your own personal coach to start practising resistance Band exercising and take the most of the them.


Disadvantages of Resistance Bands: Cons

1# Risk of damage by the thinner bands

Thinner parts below 0,4 mm thickness could potentially tear apart easier. You have to be carefull what you will tie them onto.

2# Not suitable for huge muscle building

You should mainly focus on gym workouts if you want to create the best and most efficient resistance for your muscles to grow as fast as possible. However if it is not possible for you, this can be your second best option in combination with bodyweight training.

Hope you liked the video! Let me know in the comment section, what kind of videos you´d like me to make in the future!


Resistance Bands Exercises for Beginners

Tired of dumbbells? Grab a band! Resistance bands are not only light weight and compact, they also improve strength and balance. You can also target muscles that are missed with weights due to the full range of motion used.

This total body workout can be done anywhere and will sculpt your abs, arms, back, butt, chest, core, glute, hip, legs, shoulder, thighs and more!
Pick a band that will challenge you for the last two reps of the exercise.

We recommend ir?t=topfitnesstutorials 20&l=alb&o=1&a=B074GMV3FP - The Ultimate Guide to Resistance Band Exercises for Beginners - 715 lb. for most of these moves. 129-183 calories.


Find more Resistane Bands Exercises in:


5 Tips to choose the Right Resistance Bands

Have you been looking for fitness resistance bands? If so, we suggest that you follow our tips that will guide you as to how to get the best one. Read on to find out more.

1# Get the flat 4 Feet bands

We suggest that you opt for long, flat bands since they are versatile. In addition, they are an ideal choice if you want to make a knot for better grip. Aside from this, you may have seen thick straps when searching for resistance bands on the Internet. You may want to know that they are too hard to pull. Therefore, it’s not a good idea to go for them.

2# Start easily

You should keep in mind that this is going to be a progressive training for fitness. So, what you need to do is get started at a beginners level and then keep increasing your difficulty level as you get stronger. You should try a lighter band if you can’t take the resistance.

On the other hand, if it’s too easy, you can opt for a heavier band. Make sure none of your muscle or joint aches while you are training. While training, your muscles may get warm but you shouldn’t feel pain.

Before you begin a new exercise program, we suggest that you get in touch with a health care service provider.

3# Try 2 3-packs

If you have been looking for a light, medium and heavy one for your arms in addition to a looped one for your legs, we suggest that you opt for a 2 3-packs.

For your band workout, you can try out a one 3-pack resistance band. This will be good for your band workout.

However, if you are in need of one for your arms and legs, then you should prefer two sets. This way you won’t have to unfasten your leg bands.

4# Choose a band by description

Each brand comes with its own color schemes. So, you may want to read the description before getting your hands on a band.

5# Latex Bands

Latex is used to make most of resistance bands. But if you are allergic to latex, you may want to try a non-scent, latex free band. As far as buying this type of band is concerned, you have two options to choose from: heavier or lighter. Based on your strength level, you can choose one. This is as easy as it sounds.

Color Shemas for Resistance Bands

Resistance Bands come generally in set with different colors.
The most Resistance ands manufactures use the following Colors Shemas to identify the resistance level of the bands:

  • The red is a medium resistance level
  • The blue is a hard level
  • The black is the hardest resistance available.

Where to buy Resistance Bands ?

If you are looking to buy Resistance Bands, you can get them in any sport related shop or Online. Personnaly, I prefer buy such stuff online because there is much more choice.

You will find here our top Resistance Bands Reviews:

Our Selection for The Top 5 Resistance Bands Sets

Here our selection for the best 5 Resistance Band Exercises Band Sets

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Read also

1# Fit Simplify Resistance Loop Exercise Bands

1# Fit Simplify Resistance Loop Exercise Bandsir?t=topfitnesstutorials 20&l=li3&o=1&a=B01AVDVHTI - The Ultimate Guide to Resistance Band Exercises for Beginners - 25
Fit Simplify Resistance Loop Exercise Bands with Instruction Guide, Carry Bag, EBook and Online Workout Videos, Set of 5

– High end exercise bands.

12″ by 2″ heavy duty resistance loop bands are made of 100% natural latex – free of non-natural Thermoplastic Elastomer (TPE) – and come in 5 varying resistance levels. This makes them perfect whether you are just starting to workout or a seasoned workout warrior.

Extra light and light bands are great for beginners, while our medium, heavy and extra heavy exercise bands are targeted for more intermediate and advanced strength training.

– Great with any workout.

This resistance band set can be integrated seamlessly with every popular workout program including Yoga, Pilates, and more. Or use them for general exercise, stretching, strength training, power weight programs.

The included carry bag makes it easy to take your bands with you and do any workout away from home or your home gym.

– Multiple uses.

While these resistance bands are often used for sports and fitness, physical therapists love these physical therapy bands (rehab bands) to help them rehabilitate their patients.

Stretch bands work for people suffering from leg, knee and back injuries and help in recovery from torn MCL and ACL, knee replacement, patella and meniscus rehab. They are also perfect for use by women after pregnancy and birth to keep their bodies in shape.

-Superior quality.

All of our exercise resistance bands are thoroughly tested before we ship them out to you. This ensures your bands are easy on skin and free from defects and will provide you with a worry free experience.

Take a look at our complimentary instruction guide and 41-page E-Book, where we include dozens of illustrated exercises that demonstrate how to use our resistance bands for legs, arms, back, shoulders, ankles, hips and stomach. Bonus access to our online video workout guide.

2# Black Mountain Products Resistance Band Set

2# Black Mountain Products Resistance Band Setir?t=topfitnesstutorials 20&l=li3&o=1&a=7245456313 - The Ultimate Guide to Resistance Band Exercises for Beginners - 28
Black Mountain Products Resistance Band Set with Door Anchor, Ankle Strap, Exercise Chart, and Carrying Case

– Bands included: Yellow (2-4 lbs.), blue (4-6 lbs.), green (10-12 lbs.), black (15-20 lbs.) and Red (25-30 lbs.). All bands are 48 inches in length

– This stackable set of resistance bands can produce up to 75 lbs
– Features a metal clipping System on bands for attachment to soft-grip handles or ankle straps

– Includes a door anchor, exercise chart, carrying bag, ankle strap and starter guide

3# Limm Resistance Bands Exercise Loops

3# Limm Resistance Bands Exercise Loopsir?t=topfitnesstutorials 20&l=li3&o=1&a=B0136PR5TO - The Ultimate Guide to Resistance Band Exercises for Beginners - 31
Limm Resistance Bands Exercise Loops – Set of 5, 12-inch Workout Bands for Home Fitness, Stretching, Physical Therapy and More – Includes Bonus eBook, Instruction Manual, Online Videos & Carry Bag

– Each resistance band is made of 100% natural latex (TPE free), is odor free and has a different strength so that you can increase the intensity of your workout gradually

– Improve muscle tone in arms, legs, ankles, back & buttocks without need for expensive gym memberships or exercise equipment
– Straps are 12″ long so they can be stretched further – Great for Stretching, Warm-Ups, Home Workouts, Physical Therapy, Yoga, Pilates & Crossfit!

– Flexible bands are lightweight, durable and compact so you can take them along in a purse or briefcase in the included carry bag
– Set of 5 top quality exercise bands come with complimentary ‘Home Workouts’ eBook, printed manual, handy travel bag

4# Tribe 11pc Resistance Band Set

4# Tribe 11pc Resistance Band Setir?t=topfitnesstutorials 20&l=li3&o=1&a=B01IL6A0I6 - The Ultimate Guide to Resistance Band Exercises for Beginners - 34
Tribe 11pc Resistance Band Set – with Door Anchor, Handles, Ankle Straps – Stackable Up To 80lbs – For Resistance Training, Physical Therapy, Home Workouts

– 11pc TRIBE ATHLETIC SERIES RESISTANCE TUBE SET

Includes: 5x Metal-Clip Resistance Bands: Yellow 5 lbs. Green 15 lbs. Red 20 lbs. Blue 30 lbs. and Black 35 lbs. .

All Bands Are 48 Inches In Length. PRO ACCESSORIES: 2x Cushioned Soft-Grip Handles 1x Door-Safe Anchor 2x Soft Ankle Straps 1x Tribe Carrying Bag.

– Tribe ANTI-SNAP PROMISE FOR WORRY FREE TRAINING

Our Team At Tribe Fitness Has 10 Years Of Experience Manufacturing The Best Resistance Bands On The Market.

These Gym Bands Are Made Of A Extra Thick High-Grade Silicon That Will Not Dry Out Snap Or De-Form.

– COMBINABLE STRENGTH

These Bands Are Stackable Up To 80 lbs. Whether You Are A Seasoned Professional Or Just Starting Out The Tribe Resistance Training Set Has A Metal Multi-Clip System For Almost Any Combination Of Intensity From 5 lbs To 80 lbs.

Tribe Resistance Bands can be used to work arms, legs, core, and all the muscles in between.

– PHYSICAL THERAPIST APPROVED

Using Tribe Resistance Bands are proven to be one of the best ways to treat hundreds of physical therapy exercises.

5# Fitness Insanity Resistance Band Set

5# Fitness Insanity Resistance Band Setir?t=topfitnesstutorials 20&l=li3&o=1&a=B01GCA4BJC - The Ultimate Guide to Resistance Band Exercises for Beginners - 37
Resistance Band Set – Include 5 Stackable Exercise Bands with Waterproof Carrying Case, Door Anchor Attachment, Legs Ankle Straps and Exercise Guide Ebook – 100% Life Time Guarantee

  • 5 color-coded professional bands included: 5 bands can be used alone or stacked in any combination up to a maximum equivalent of 150 lbs.
  • Clearly marked resistance: each band is 1.2m long and is clearly marked with its equivalent weight.
  • Various practice model choices: cushioned handles, ankle straps and door anchor let you modify movements to get a full body workout.
  • 4 exercise guide e-books: professional fitness guidelines were designed to help achieve your exercise goals fast like a home gym.