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A resistance bands workout is one of the cheapest ways to get stronger at home. A set of bands costs less than a month at most gyms, fits in a drawer and works for legs, back, chest, shoulders and arms. Below are seven exercises with simple form cues, a weekly routine and what to look for when you buy bands.
Why bands are great for home training
- Affordable. A full set is a fraction of the cost of weights.
- Portable. They fit in a bag, so you can train at home, in a hotel or at the park.
- Joint-friendly. Resistance builds smoothly through the movement, which many people find gentler than heavy weights.
- Versatile. You can load squats, rows, presses, curls and glute work with the same kit.
Which type of band do you need?
| Type | Best for | Notes |
|---|---|---|
| Loop bands (fabric or latex) | Glutes, hips and legs | Wear above the knees for squats, bridges and lateral walks |
| Tube bands with handles | Upper body and full-body moves | Rows, presses and curls; many include a door anchor |
| Long loop bands | Pull-up assistance and heavier strength work | Thicker bands give more resistance |
If you are only buying one thing, a set of loop bands with several resistance levels plus a tube band set with handles covers nearly every exercise on this page.
Fit Simplify Resistance Loop Bands (set of 5)
A popular starter set with five resistance levels. Good for glute, leg and core work.
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Whatafit Resistance Bands Set
Includes long bands with handles and accessories, which makes it suitable for full-body routines.
- 100% Natural Latex
- Imported
- 5 Adjustable Resistance Levels for Versatile Training： This resistance bands set includes 5 color-coded bands with indiv…
VEICK Resistance Band Set with Handles
Multiple resistance levels for progressive upper and lower body training at home.
- Natural Latex
- Imported
- Adjustable Resistance Bands – Maximum equivalent of 150 lbs, come as a set of 5, 48-inch long colored exercise bands: Ye…
7 resistance band exercises for strength and toning
Do 3 sets of 10 to 15 reps of each, resting 45 to 60 seconds between sets. Pick a band that makes the last two reps challenging without breaking your form.
1. Banded squat
Place a loop band just above your knees and stand with feet shoulder-width apart. Sit back and down while pushing your knees out against the band. Stand tall by squeezing your glutes.
2. Bent-over row
Stand on the middle of a tube band, hinge at the hips and pull the handles toward your ribs. Squeeze your shoulder blades together, then lower slowly.
3. Lateral band walk
With a loop band above your knees or around your ankles, take small steps to the side while keeping the tension. This wakes up the glutes and outer hips.
4. Banded push-up
Loop a band across your upper back and hold the ends under your palms. Lower into a push-up and press back up. The band adds resistance at the top of the movement.
5. Glute bridge with a band
Lie on your back with a loop band above your knees. Drive through your heels and press your knees outward as you lift your hips.
6. Overhead shoulder press
Stand on a tube band, hold the handles at shoulder height and press overhead without arching your back. Control the lowering phase.
7. Biceps curl
Stand on the band, keep your elbows close to your sides and curl the handles up. Squeeze at the top and lower slowly.
A weekly resistance band routine
| Day | Focus | Exercises |
|---|---|---|
| Monday | Lower body | Squats, bridges, lateral walks |
| Wednesday | Upper body | Rows, banded push-ups, shoulder press, curls |
| Friday | Full body | Pick two moves from each group, 3 sets each |
Walk, stretch or take a recovery day on the other days. If you also want a no-band session, our full body home workout pairs well with this routine.
Tips for better results
- Check your bands. Look for nicks, cracks or thin spots before each session and replace damaged bands.
- Anchor carefully. Use door anchors only on solid, closed doors and never on a door that opens towards you.
- Move slowly. Take two seconds on the way up and three on the way down to keep tension on the muscle.
- Progress gradually. Move to a thicker band, add reps or slow the tempo when the last reps feel easy.
- Keep tension. Do not let the band go slack at the end of a rep.
Frequently asked questions
Can resistance bands replace weights?
For general strength and toning, bands can do a lot, particularly for beginners. If your goal is to lift heavy, you will eventually need weights, but bands are a great starting point and a good travel option.
How often should I train with bands?
Two to four sessions a week, with a rest day between workouts that target the same muscles.
How do I choose the right resistance?
Choose a band that lets you complete the target reps with the last two feeling tough. If you can easily do 20 reps, move up a level.
Keep going
- Home workout plan: a 7-day weekly routine
- Home workouts for beginners
- Full body home workout
- Best adjustable dumbbells
- Best foam roller
- Best kettlebell for beginners
This article is for general information and is not medical advice. Check with a doctor before starting a new exercise program, especially if you have a health condition, an injury or are pregnant.