How to Use Resistance Bands: For Absolute Beginners (2024)

FAQs

How to Use Resistance Bands: For Absolute Beginners? ›

Step 1: Place the band around your back under your arms. Hold each end with your arms bent, hands by your armpits. Step 2: Extend your arms straight in front of you at chest level. Step 3: Bend your arms and slowly return to the starting position.

To use, either stand on one side of the band and pull up the other (for example, to do a bicep curl); tie it around a tree or bannister to provide resistance for a chest press or shoulder stretch; or loop it over your legs to create tension during squats.

Final answer: The first thing you should do before using a resistance band or performing any workout is to perform a warmup. A warmup helps prepare your body for exercise by increasing blood flow to your muscles, loosening up your joints, and raising your core temperature.

We recommend that beginners should start with a lower strength of resistance band such as 10-15lbs to get used to the resistance and build strength. But if you are familiar with strength training, you can move into a heavier resistance 30lb+ to intensify your workout.

You can do strength training in a number of different ways – including using resistance bands. They are an excellent option for people just starting out on the fitness journey and looking to build and tone muscles early on.

The National Strength and Conditioning Association recommends strength training be performed two to three days per week on non-consecutive days (not back to back). Here are a few full-body strengthening exercises that you can do with your band to get started.

For the plan below, Matthews recommends doing a full-body workout for all the resistance band sessions. Choose a combination of exercises that target all the major muscle groups and take up the full 30 minutes of the workout. Matthews suggests doing three to four sets of each exercise, aiming for 20 reps per exercise.

If you're a newcomer to the fitness scene or looking for a low-impact option, the 3lb ultra-light band is tailor-made for you. It provides a gentle resistance that's perfect for beginners, offering a welcoming introduction to strength training.

Do resistance bands work just as well as weights? ›

Absolutely. In fact, a 2019 study shows that training using resistance bands provides similar strength gains to using conventional gym equipment. “Resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights,” says Travers.

Generally, some may start noticing strength improvements within a few weeks, while visible muscle gains might take several weeks to a few months. Results can include increased muscle tone, strength, and endurance with regular use of these tools in a well-designed exercise routine.

Research has proven that resistance band exercises grow your muscles and tone them at the same time. Toning your muscles is simply the process of losing body fat so that muscles appear on the surface of your skin. There are no specific exercises to tone your muscles.

One study showed that among participants with a weight loss goal, resistance bands may be more effective than free weights and bodyweight exercises. Other studies have found that elderly people with joint issues (such as arthritis) can benefit from resistance band training as a way to build strength and reduce pain.

If you are a beginner woman, I generally recommend buying a resistance band that corresponds to approximately half of your weight. If you are a complete beginner with a smaller overweight or not much of a sportsperson and don't trust yourself, I recommend choosing a slightly higher resistance.

Working with resistance bands doesn't just build muscle. It can also help melt away fat. A study published in 2022 shows that resistance band training lowers body fat in people who are overweight better than other forms of training, including free weights and bodyweight exercises.