Last Updated on January 18, 2025 by Dorene Lambert
Resistance bands are the best addition to any strength training workout. They come in various lengths, sizes, and resistance levels, making them the best alternative to gym equipment.
They are lightweight and easy to carry and store. You will find resistance bands perfect for home, office, or hotel workouts. You can continue your workout anywhere, anytime, in small spaces.
You may find a variety of resistance bands brands in the market. The brand also matters in the performance, but the right workout ideas are also important for quick results.
Through the whatafit resistance bands workout guide, I will teach you how to train your body with resistance bands. Keep reading this article to learn easy resistance band workout ideas.
What Are The Best Resistance Band Workouts
Resistance bands allow you to train your body in several ways, but all ways are not equally beneficial. You should select the best workout ideas according to your fitness goals.
Here I will guide you with some easy resistance bands full-body workout ideas to help you maintain your fitness level. I recommend you perform this workout routine for almost 10 weeks, at least three days a week.
My whatafit resistance bands workout guide contains 2 sets with 12-15 repetitions for each workout. There will be a 45-second rest between each set, so guys, let’s start.
1. Chest Flys
Chest fly with a resistance band can help you to tone your chest muscles. This workout helps reduce the upper body’s tightness, increase the range of motion, and reduce back pain.
You can start with smaller resistance levels and then go for higher resistance levels when you become habitual. It is a good choice if you start from a 30 pounds whatafit resistance band as a beginner.
How to do it?
Step one
Take your resistance band, place its anchor in the middle of the door, and ensure it is hooked up appropriately. Also, ensure that the anchor is in the middle of the resistance band and that there is an equal resistance band length at both sides.
Step two
Hold the resistance bands handles and bring your hands closer. While moving your hands, keep your arms straight, belly tight, and make slow movements.
To contract the mid of your chest, keep your arms straight and stretchy. The arm’s back and middle section should be squeezed when pulled together.
Step three
Perform two sets of 12 to 15 reps. You can also stack multiple resistance bands together to add more resistance. But if you do not have more bands, move a little further; it will also increase the resistance band’s resistance.
2. Triceps Pushdown
A triceps pushdown workout with resistance bands could increase your arm size if you want to become a bodybuilder. It will also improve shoulders and chest muscles strength.
You can benefit from triceps pushdown like the push press, dips, pushups, and bench press workouts. With a routine exercise for 8 to 10 weeks, you can tone muscles on the back of your arms and improve stabilization in the shoulders.
How to do it?
Step one
It would be best to place the anchor on the upper side of the door but a little above your head. Ensure an equal length of resistance bands on each side for the right balance.
Step two
Stand at 18 inches to 20 inches distance from the door and pull down the resistance band as much as possible.
Step three
Keep performing reps 12 to 15 times. You can perform two or more sets as you feel comfortable. Ensure your elbows are tight, and keep your arms straight down towards your sides when doing that exercise. It will make your workout stressful to get quick results.
3. Biceps Curls
Our next workout with whatafit resistance bands is biceps curls. It shares the same benefits as hammer curls. Your biceps muscles work in tandem with deltoids, traps, lats, triceps in shoulders, and elbow functions.
Triceps Curls will help you to build front upper arm muscles, and they will also tone lower arm muscles. Strong arms make you able to pull heavy weights. The remarkable thing about this workout is that it is very easy to learn and perform.
How to do it?
Step one
You can use single or more resistance bands, depending on your fitness. Hold on to the resistance bands handles and stand straight on the floor. Maintain 12 inches distance among your feet and place the resistance bands underneath your feet.
Step two
Once stand in position, gently raise your hands parallel to your shoulders. When you reach the shoulders level, stop for a couple of seconds and then return to the initial position.
Step three
Perform two sets, including 12 to 15 reps in each set. For increasing the resistance, you have the option to add more resistance bands or increase the distance among your feet. It will also be helpful if you raise your hands a little above your shoulders.
4. Preacher Curls
Preacher curls with resistance bands are undoubtedly the most challenging workout that will help build inner biceps. You train your muscles against negative movement; such adverse movements improve your muscles’ strength and their size.
In preacher curls, workout brachialis muscles are the major target. You place your arms at an angle when engaged in the preacher’s curls. The long head of the biceps brachii muscles grows more with this workout than short head muscles.
How to do it?
Step one
Attach the resistance band anchor to the lower door and ensure it is appropriately hooked up.
Step two
Sit at a one meter distance from the door; you can also increase the distance to make your workout more stressful. Try to sit on your hips but place both feet on the ground.
Step three
Now place your elbows right on your knees and pull the resistance band towards you. Make 12 to 15 repetitions; two sets are enough for the beginner.
5. Reverse Crunch
Reverse crunches with resistance bands are the best exercise for fat removal and strengthening the deepest muscles in the stomach. Men and women can shape their bodies by lowering belly fat. It strengthens the rectus abdominis and helps you to develop the six-packs.
It is less stressful than regular crunches for your back, relaxing your spine. It also targets the core muscles below your abdominals and external oblique.
How to do it?
Step one
Attach your resistance band anchor in the lower portion of the door and lay down facing upward on the floor. Then stick both your feet in the handles and keep your head above the floor with your hand’s support.
Step two
Now pull both your feet towards your body as much as possible. Keep your belly tight and straight. While performing, make sure your feet or head do not touch the surface.
Step three
It is a strenuous exercise; you may not perform 12 to 15 reps, so start with a maximum of 10 reps. 2 or 3 sets with a one-minute break between each step are enough.
6. Mountain Climber
Mountain climber is an incredibly efficient exercise that benefits you in multiple ways. It is a compound exercise that simultaneously targets multiple muscle groups and joints. Mountain climber is an effective and recommended exercise for strengthening your arms, core, shoulders, back, and especially leg muscles.
This workout is also recommended because of its benefits for heart health and fitness level. With one workout, you can burn calories and improve your heart health.
How to do it?
Step one
In this workout, you will need to attach the anchor to the lower portion of the door. Once attached, lay down facing down on the floor.
Step two
Stick resistance band handles in your feet and raise your body on the support of your arms.
Step three
Now start your workout, pull one leg closer to your chest, and return to the initial position. Next, do the same workout with the other leg; keep performing 12 to 15 reps with alternating legs.
Frequently Asked Questions
How to measure resistance band weight for workout?
Mostly you will get the resistance bands with written resistance levels like 30lbs, 50lbs, etc. You will get the same resistance as written on the bands if you have a quality brand.
But if no such information is available or you want to check the accuracy, you can measure the weight by dumbbells.
Pull up different dumbbells with your resistance bands. The maximum weight that you can pull up with the resistance band is the resistance level of your band. But do not worry about what resistance level you will get from resistance bands; they will boost your muscle strength.
How do I find the best resistance bands for glutes?
Resistance bands are the best equipment to activate your glutes muscles. You have several options for the resistance band selection for glutes.
Experts always find a way to use any resistance bands for glutes workout. But mostly, the small resistance bands work greater than the long loop resistance bands. You can wrap a small resistance band around your thighs and efficiently target your booty muscles to improve the glute’s shape.
Can resistance bands at home use help to maintain fitness?
Resistance bands are now recommended as a good solution for gym equipment. Your muscle needs progressive resistance for gaining size or burning calories. Modern resistance bands come in various sizes and resistance levels that ensure a full-body workout.
You can target any muscles in your body with right resistance band workouts. You can experience hundreds of pounds of resistance for your body muscles with resistance bands.
Resistance bands are an inexpensive and efficient solution if you are a busy person. You can tone your body with resistance bands anytime and anywhere.
How to use resistance bands at home?
Resistance bands are very flexible and allow you to train your whole body. When performing a workout at home, you can target any muscle in your body.
You can target your chest, shoulders, arms, legs, glutes, and belly muscles with resistance bands. Some of the recommended exercises that you can try at home are as follows.
For Chest
Resistance band fly, resistance band row, and standing high crossover are the best workouts for your chest muscles at home.
For Shoulders
Front raise, lateral raise, shoulder press, shrug, upright row, pull apart, and Reverse fly is the best workout ideas.
Belly Fat
You can perform standing obliques, plank with the tap, plank to bear oblique crunch, and bicycle crunch workouts for belly fat reduction.
For Legs
Legs are one of the significant parts of the body. You can train your legs with banded Romanian deadlift, banded hip thrust, banded pull through, and banded overhead squat.
How to find the fit resistance band for workouts at home?
For better results from the training, you need the perfect workouts. But the perfect workouts could only produce results when performed with high-quality equipment. Because of resistance bands’ popularity and benefits, there are hundreds of brands in the market.
You find a great difference in their prices, sizes, and resistance level. If you have a costly resistance band, then it does not mean you have the perfect one. You can choose the average price resistance band after considering some essential features.
You should consider some essential factors such as what workout you are buying, check their material quality, and what resistance level they have.
Ergonomically styled resistance bands such as whatafit resistance bands could be a good choice for training your body at home.
Conclusion
Resistance bands are quickly replacing the traditional gym machine and equipment. They offer versatility and several benefits that make them good for training at the home, office, or anywhere. You can easily target the required muscles with resistance bands.
But for quick results, you need consistency, suitable resistance bands, and perfect workout ideas.
You can consult with the experts to select the best workouts for your body. We have also provided you with a whatafit resistance bands workout guide, which may help you make your muscles strong.