Resistance Band Workout Plan for Beginners – All Easy Exercises Covered!

Resistance Band Workout Plan for Beginners

In a world where fitness is a priority, resistance bands workout plan for beginners has emerged as versatile tools to get your dream body. These stretchy bands offer a convenient and accessible means of strength training. Are you wondering how to start a journey of fitness with resistance bands?

Start body strength with a 30 day walking and full body resistance band workout plan for beginners. Do bicep curls, bend over reverse fly, overhead press, horizontal rear delt flys, and seated rows for upper body workout. Start lower body workout with standing side taps, standing glute kickbacks, squat jacks, and side lying hip abduction.

So, are you intimidated by strength training on full time gyms? You are not alone here! I’m also exhausted due to the scary thoughts of weights and dumbbells. That’s why I love to recommend an easy to perform resistance band workout plan for beginners.

In this guide, I’m going to uncover why resistance band workout plans for beginners are my best option. I’ll also cover the top easy exercises that you can do with the help of a resistance band.

So, follow this step-by-step guide to level up your muscle strength. Anytime and anywhere!

Let’s begin!

Do resistance band workout plans for beginners really work?

Yes, resistance band workout plan for beginners really work due to the constant tension when you start exercising with it. You experience constant tension throughout the entire movement while doing exercise, unlike dumbbells and weights.

Let’s take an example here. Performing a bicep curl with a resistance band introduces tension both during the upward curl and the downward return to the starting position. In contrast, using dumbbells provides resistance solely during the upward phase, generating strength through that specific resistance on the biceps.

Moreover, targeting smaller muscles becomes more accessible with resistance bands. Unlike weights or bodyweight exercises where larger muscles often dominate, resistance bands provide a safer option for rehabilitation or physical therapy. In fact, they facilitate the activation of both smaller and larger muscles and ensure a comprehensive approach to muscle engagement.

That’s a plus point of a resistance band workout plan for beginners!

Resistance Band Workout Plan for Beginners: Top Easy Exercises

As winter fades away, lots of us feel the urge to get up and be active. Spring’s nice weather motivates us to go for walks, and we start craving fresh fruits and veggies instead of heavy foods. So, it’s time to say goodbye to couch hibernation and starting the fitness journey of workout plan for beginners.

Here we go!

Full Body Workout Plan with Resistance Bands:

You can use a resistance band workout plan for beginners to engage every major muscle group – precisely what this 30-day routine is designed to accomplish! I’ll focus on strengthening your upper body, lower body, and core. Also, I’ll incorporate a cardio element for a comprehensive workout experience.

It sounds like a great plan, right?

1. Upper Body Workout With Resistance Bands:

Upper Body Workout With Resistance Bands

In the upper body exercises, you’ll employ a resistance band equipped with handles. Here are the exercise I love to do with upper body workout plan with resistance band:

a) Bicep Curls:

Grasp a handle in each hand, standing with feet hips-width apart. Place the band’s center under both feet, knees slightly bent, and engage your core.

Maintain close alignment of your upper arms as you pull the band towards your shoulders in a bicep curl, then return to the initial position. Repeat this sequence 10 times.

b) Bent Over Reverse Fly:

First of all, grip one handle in each hand. Take a step forward with one foot while moving the other back into a high lunge position. Secure the band under your front foot.

After this, bend the front knee nearly at a 90-degree angle and maintain a slight bend in the back knee. Hinge at the waist, leaning forward at a 45-degree angle, and don’t forget to extend your arms toward the floor.

Then, squeeze your shoulder blades, pulling the band outward to shoulder height. Return to the initial stance and replicate this movement 10 times.

c) Overhead Press:

You can begin this exercise in the same stance as the previous exercise – one foot forward atop the band and the other foot positioned back. Then, adjust your grip by taking hold of the handles from beneath with palms facing away from you.

Try to maintain handles at shoulder height. Extend both arms fully, pressing the band overhead. In the end, return to the initial position and iterate this sequence 10 times.

d) Horizontal rear delt flys:

For doing horizontal rear delt flys, clasp the tubing of the band with both hands. Then, position it in front of your chest and hands must be spaced as wide as your shoulders.

It will allow the handles to hang. Ensure slight tension in the band without any slack. With shoulders down, engage your upper back as you extend your arms straight out to the sides.

However, make sure you are surpassing shoulder width. Return to the center and replicate this movement 10 times.

e) Seated Row:

Sit on the floor with legs extended and back straight. Secure the resistance band around the bottom of your feet, gripping one handle in each hand.

Maintain proper posture as you pull the band ends toward your chest. Repeat this motion 10 times. That’s all!

So, these are a few resistance band workout plan for beginners. If you want to start your fitness journey with the help of resistance bands, start with these upper body workout plans.

2. Lower Body Workout With Resistance Bands:

Lower Body Workout With Resistance Bands

Lower body exercises will involve the use of a resistance band loop. And, here are a few my most favorite and important resistance band workout plan for beginners:

a) Standing side taps:

Stand with feet hip-width apart, placing the resistance band around your ankles. Gently bend your knees, shifting weight onto your right leg, pressing through the heel.

Interestingly, it’s time to lift your left leg straight out to the side, tapping the toe on the ground. Return to center and repeat this movement 10 times before switching to the right side.

b) Standing glute kickbacks:

Position yourself with feet hip-width apart and the resistance band encircling your ankles, with a slight knee bend. Then, shift your weight onto your right leg.

Extend your left leg straight back, reaching through the heel. Return to the center and perform this sequence 10 times before switching to the opposite side.

c) Squat jacks:

This is a move that engage both glutes and legs with a fusion of squat and jumping jack. Position the resistance band above your knees.

Start in a slight squat with feet hip-width apart, then jump both feet outward and bring them back together. It’s obligatory to perform this dynamic sequence 10 times.

d) Side Lying Hip Abduction:

Lie on your right side with your right hip and leg down, and stack your left leg on top. Grab that resistance band, wrap it just above your knees, and let’s get those knees apart.

Lift your upper leg towards the ceiling, squeeze those glutes, hold for a sec, and then bring the left leg back to meet the right. Give it a go 10 times before flipping over to the other side!

e) Glute Bridge:

Alright, let’s lie on our backs, knees bent, and feet flat on the floor. Grab that resistance band, wrap it around both legs above the knees. Now, lift those hips up towards the ceiling, keeping heels on the ground.

Squeeze those glutes and press those knees outward to keep the band engaged. Back to the starting position and give it another round—10 times, you got this!

This type of resistance band workout plan for beginners is helpful for reshaping their glutes and relieving back pain.

So, these were a few of my recommended resistance band workout plan for beginners, especially for lower body workout. I hope you like them while doing it in your home on your mat!

3. Core and Cardio Workout:

Core and Cardio Workout

I told you before that I’ll cover core and cardio workout with the help of resistance bands. It’s time to unfold these workouts.

So, here we go!

a) Core Open and Close:

Time to hit the floor! Lie on your back, wrap that resistance band around your upper thighs. Reach those legs up to the ceiling and lower down to a 45-degree angle.

Now, open those legs wide, feel those outer hips working against the band, and then bring them back together. Give it a go 10 times, keep that naval pulled in, and press that low back into the ground. You’re on fire!

b) Standing Crunch:

Stand with feet hip-width apart and grab your resistance band. Then, fold it in half and extend it straight in front of you with your arms straight.

Bring your right knee toward your left hand until it touches the band. After this, return to the start and switch sides. Repeat this 10 times on each side. Keep that rhythm going!

c) Lying leg raise:

Get comfy on the floor, wrap that resistance band around your ankles. Hands on the floor or under your butt, legs straight.

Lift one leg up, keeping the other grounded. Time to alternate, kick up and down. Go for it 10 times on each side. Feel that burn!

d) Skating Squats:

Stand in your band. Your feet hip-width apart while gripping a handle in each hand. Drop into a half or full squat. As you stand, shift weight to your right leg.

Along with it, extend the left leg sideways against the band’s resistance. Back to the squat position, then repeat on the other side. Go for as many as you can in one minute. Feel that burn!

e) Opposition Cardio Jacks:

Switch up your jumping jacks! Then? Fold the band in half while holding a side in each hand. Keep your hands in front as you pull the bands apart with feet together. 

Jump feet apart, bringing hands back together—a twist on the classic move. Go as fast as you can for one minute. Let’s get that heart pumping with this move from resistance band workout plan for beginners.

Here is a warm welcoming YouTube video where male and female trainers are giving a demo of all of the above-mentioned moves. You can perform these moves within 30 minutes per day.

Can beginners build muscles with resistance bands?

Yes! I mean, why not? Beginners or any pro athlete or gym guy can build muscles with resistance bands. In fact, resistance bands provide a controlled and adaptable resistance, making them suitable for various fitness levels.

According to reviews on Quora Digest from many muscle builders, incorporating resistance band exercises into your routine helps target different muscle groups. Also, these bands gradually build strength and promote overall fitness.

Furthermore, resistance bands are easy to use, less expensive, and portable. That’s why these tools are a great choice, especially for beginners, to begin building muscles. OH SNAP!

Tips to Consider Before Starting Resistance Band Workout Plan for Beginners:

Here are a few useful tips before moving towards resistance band workout plan for beginners:

1. Choose the Right Resistance:

All resistance bands are not for everyone!

You can start with a light resistance band and gradually progress to heavier ones as your strength improves. It’s crucial to challenge yourself while maintaining proper form.

2. Focus on Form:

Form/shape properly!

Prioritize proper form over the number of repetitions. Interesting, correct form prevents injuries and ensures that you’re effectively targeting the intended muscles.

3. Warm-Up Adequately:

Start with a warm up exercise!

Always warm up before starting your resistance band workout. This helps increase blood flow, flexibility, and prepares your muscles for the upcoming exercises.

4. Include Variety:

Variety gives you flexibility!

Incorporate a variety of exercises to target different muscle groups while adapting resistance band workout plan for beginners. This diversity ensures a balanced and well-rounded workout routine.

5. Anchor Securely:

Keep your safety in the first place!

When anchoring the band, ensure it’s secure and won’t slip or snap. This is especially important for exercises that involve pulling or stretching the band.

6. Gradual Progression:

Slow and steady wins the race!

Progress gradually by increasing resistance or intensity over time. This approach allows your muscles to adapt and grow stronger without risking overexertion.

7. Listen to Your Body:

Your body is your second brain!

Pay attention to your body’s signals. If you feel pain beyond normal muscle fatigue, stop the exercise. Consult a professional if pain persists.

8. Breathe Properly:

Breathe healthy oxygen and be healthy!

Maintain a consistent breathing pattern throughout your workout. You should exhale during the exertion phase and inhale during the relaxation phase to optimize oxygen flow.

9. Rest and Recovery:

Rest is best!

Allow adequate time for rest and recovery between resistance band workouts. This helps prevent overtraining and supports muscle repair.

10. Stay Consistent:

Consistency is key.

Aim for regular workouts, even if they are shorter. Establishing a routine makes it easier to stick with your fitness goals.

Remember, it’s essential to consult with a fitness professional or healthcare provider before starting a new exercise program. More specifically if you have any health concerns or conditions, consult with your doctor. Enjoy your journey into resistance band training!


1. How long should we workout with a resistance band?

“How long should a resistance band workout plan for beginners be?” depends on your fitness level. However, 10 minutes every evening are enough if you are just starting your journey. This routine can constitute your entire workout or serve as a component within a more extensive exercise session.

Each session outlined in this month’s plan (mentioned above) is designed to last approximately 10 minutes. Feel free to add or subtract the number of repetitions to align with your schedule. It will give you more flexibility in adjusting the duration that suits you very well!

2. Can I do the resistance band workout plan everyday?

It’s beneficial to alternate between working the arms and legs on consecutive days using resistance bands. However, I advise against targeting the same body parts two days in a row with resistance bands.

3. Who are resistance band workouts for?

Resistance band workout plan for beginners are for the following individuals:

  • Individuals seeking improved balance and coordination.
  • Travelers who require a compact fitness tool.
  • Home-based exercisers looking for an affordable and space-efficient equipment option.

To be honest, resistance band workout plan for beginners are not for those who feel uncoordinated. The reason is simple – the resistance band workouts are tougher than dumbbells and weights exercises. Thus, don’t frustrate yourself and your body if you are uncomfortable with resistance band workout plan for beginners.

4. How many times should I do resistance band workout?

If you are interested (or already doing) in resistance band workout plan for beginners, I would like to recommend you to do these moves 6 days a week. If you are a super busy type of person, or don’t feel like doing it regularly, stick to at least 4 days for doing workout with resistance bands. That would be enough for you!

5. Is a 5kg resistance band enough?

Yes. A 5kg resistance band is absolutely enough for beginners. It’s also good for those exercisers who are much more focused on light toning workouts.

Final Story:

Our guide, “The resistance band workout plan for beginners” provides a comprehensive and accessible introduction to strength training. With a focus on easy-to-follow exercises, proper form, and gradual progression, this plan is tailored for those new to resistance bands. By incorporating a variety of exercises targeting different muscle groups, users can build strength, flexibility, and tone effectively.

The emphasis on warm-up, proper breathing, and listening to one’s body enhances the safety and effectiveness of the workout. However, individuals are advised to consult with fitness professionals or healthcare providers before starting to ensure suitability. Overall, this plan offers a solid foundation for beginners embarking on their resistance band fitness journey.

What is your favorite move that helps you and motivates you to never place a full stop on your exercising journey? Share your experience with me and with your fellows!

Happy resistance band workout plan for beginners!