Today, we'll teach you everything you want to know about resistance bands.

Let’s get started coaching with resistance bands!

Whether or not you were given workout bands within the mail from Amazon, or they’ve been sitting to your closet because the 80s, you’ve after all made up our minds it’s time to learn to use the darn issues. 

Both method, you’re in the best position! 

That’s as a result of we concentrate on house exercises. Our Coaches construct tradition coaching systems for no matter apparatus you will have to be had (and even “no apparatus”).

You probably have a suite of resistance bands, these days we’ll display you how you can put them to just right use.

Right here’s what we’ll quilt:

It’s time to sign up for the Resistance…

Any reason for a Star Wars gif.

…band motion.[1]

Let’s get began.

The Nerd Health Resistance Band Exercise (With Video Educational)

After you watch the video above (that includes Matt Shortis, a lead instructor in our 1-on-1 On-line Training Program), right here’s a snappy recap with the repetitions of the exercise right here:


  • 10 Band Over and Backs
  • 10 Vertical Band Pull Aparts
  • 10 Horizontal Pull Aparts


  • 12 Band Squats
  • 10 Overhead Presses
  • 12 Band Deadlifts
  • 10 Arm Rows (according to aspect)
  • 10 Top to Low Band Rows
  • 10 Arm Chest Presses (according to aspect)
  • 10 Pallof Presses (according to aspect)

This Amateur Resistance Band Exercise is what’s known as a circuit (you’ll be able to be told all about circuit coaching right here). 

That’s only a fancy time period for doing a exercise like so:

  • 1 set of workout A, move instantly to
  • 1 set of workout B, move instantly to
  • 1 set of workout C, and so forth…
  • Repeat from the highest!

Your long-term function will have to be to do Three complete circuits again to again for a whole exercise.

If you’ll be able to simplest undergo it a couple of times, that’s k too!

Yep, it really is okay to go through our circuit once or twice.

And if you want to take a damage at any time between units or after a circuit, do it! You do you.

No matter you do, don’t skip your warm-up. Although you don’t do the series above, be sure to get your center fee up a little bit prior to leaping in. 

Right here’s any other brief series you’ll be able to do to heat up:

Subsequent, let’s move over each and every transfer coated in our resistance band exercise (and warm-up) intimately.

The 10 Easiest Resistance Band Workouts

It's now time to show you the best resistance band exercises.

Right here’s each and every workout coated within the Amateur Resistance Band Exercise


This is a great resistance band warm-up exercise, as it will loosen up your shoulders.

  1. Seize the band in entrance of you, with each arms, about shoulder-width aside. Get started at about waist top. 
  2. Pull the bands aside.
  3. Whilst holding your hands and elbows immediately, elevate upward, sooner or later attaining above and over your head.
  4. Proceed this movement down your again, holding your hands as immediately as you’ll be able to. 
  5. When your shoulders received’t permit you to come down any longer, opposite the motion and are available all of the as far back as your beginning place.
  6. Repeat. 

Tip from Trainer Matt: If it’s too tricky to stay your hands immediately, loosen and widen your grip at the band so it turns into much less taut. 


As you pull down on the band, pinch your shoulders together as you go.

  1. Get started with the band overhead, gripping a little bit wider than shoulder-width aside.
  2. Convey the band down through slowly pulling aside, pinching the shoulder blades as you move.
  3. The hands will sink till about shoulder top.
  4. Pause, then slowly upward push again up.
  5. Repeat.

Tip from Trainer Matt: Face up to the urge to have the resistance band “snap” you again up. Do that through slowly controlling the motion. 


Much like the overhead pull-apart, but in front.

  1. Seize the resistance band about shoulder-width aside and position it proper in entrance of you, about chest top. 
  2. Pull the band aside, pinching your shoulder blades again as you move. 
  3. Slowly opposite in your beginning place.
  4. Repeat. 

Tip from Trainer Matt: Remember to rise up immediately all over this motion. Over the years this workout will lend a hand reinforce your posture. 


A resistance band is a great way to increase the difficulty of squats.

  1. Step at the band, about shoulder-width aside. 
  2. Pull the resistance band up so the highest reaches above your shoulder, with the band resting at the again of your arm.
  3. Entire a squat, through having your hips ward off whilst your chest remains up. 
  4. Opposite the motion to return backpedal, ensuring to stay your heels down.
  5. Repeat.

Tip from Trainer Matt: If this turns out too simple, you’ll want to use two workout bands, expanding the resistance. 


The overhead band press is a great way to train your "push muscles" with a resistance band.

  1. Step at the band, about shoulder-width aside. 
  2. Pull the resistance band up so the highest reaches above your shoulder, with the band resting at the again of your arm (identical to to your band squat).
  3. Whilst keeping the band with fingers confronted ahead, press your hands upward as you could possibly in a regular overhead press. Stay your imaginative and prescient ahead all over the clicking.
  4. Opposite to convey the band backpedal.
  5. Repeat.

Tip from Trainer Matt: Rise up immediately and push up as tall as you’ll be able to. Succeed in excessive all over the motion and take a look at to absorb area. 


You really can deadlift with all sorts of objects and resistance band deadlifts are a great exercise.

  1. Step at the band, about shoulder-width aside. 
  2. Push your hips again to decrease and grasp the band. Your fingers will have to be going through each and every different and your shins will have to be most commonly vertical.
  3. Whilst keeping the band, hinge your hips ahead like you could possibly in a standard deadlift to rise up.
  4. When status, push your hips again, decreasing backpedal.
  5. Repeat.

Tip from Trainer Matt: Remember to pull together with your hands all over the motion, which is able to interact your again. 



Make sure your anchor is sturdy here.

  1. Anchor your band on a strong door or pole.
  2. Stand in 1 / 4 squat place and position the non-pulling arm throughout your decrease chest for improve. 
  3. With the opposite arm, pull the band again till your elbow reaches the aspect of your torso. Don’t flare out your arm all over the motion, as a substitute, stay it tucked alongside your obliques. 
  4. Slowly unlock the band again in your beginning place.
  5. Repeat.

Tip from Trainer Matt: Stay your chest up and tall. You wish to have the band to drag together with your arm, no longer all of your physique (face up to the urge to rotate your torso). 


Another great "pull" exercise you can do with a resistance band.

  1. Anchor your band to a pull-up bar or the highest of a strong door.
  2. Sit down at the flooring, together with your legs flared out. Lean again ever so fairly and grasp the resistance band with each arms (it will have to have a little bit bit of anxiety on the best of the motion).
  3. To drag the band down, pressure each elbows again in opposition to your torso. 
  4. Opposite the motion to unlock rigidity within the band.
  5. Repeat. 

Tip from Trainer Matt: Stay your chest up, in opposition to the anchor level of the resistance band. 


This is a great way to train your "push" muscles with a resistance band.

  1. Anchor your band to a strong door or a structurally sound pole.
  2. Start with one leg in entrance (the other of the aspect you’re pushing with), then grasp the band with one arm. 
  3. Get started together with your elbow just about your torso and push your arm ahead. You’ll rotate your torso a little bit to finish the motion.
  4. To opposite, slowly pull your elbow again to its beginning place.
  5. Repeat.

Tip from Trainer Matt: Be certain the band has some rigidity in it all over the beginning. You wish to have resistance from the band all over all the motion. 


This press will challenge your side as the band tried to pull you toward it.

  1. Anchor your band to a strong door or a structurally sound pole.
  2. Have the aspect of your physique face your anchor, then pull the band in entrance of you till you may have some rigidity. 
  3. Maintaining the band with each arms from the middle of your chest, push immediately out. Fake there’s an arrow coming immediately out of your chest, just like the Care-Undergo Stare.  
  4. When returning, stay your elbows down and in your aspect.
  5. Repeat.

Tip from Trainer Matt: The purpose of this workout is to really feel it alongside the obliques (aspect torso), so make certain there’s sufficient rigidity within the band all over all the motion. 

What Are the Easiest Resistance Bands? (Sorts and Product Advice)

We'll explain what this band is in just a moment.

Within the Resistance Band Exercise above, Trainer Matt confirmed you how you can deal with two forms of resistance bands: loop bands and tube bands.

Let’s move over those and different resistance bands you might come throughout.

#1) Loop Bands

Your loop bands will look something like this.

Similar to the identify would recommend, loop resistance bands consist of 1 unmarried band shaped in a loop.

They don’t have handles and are extra strap-like than chord-like.

Now not simplest are you able to use those within the workout routines coated above however you’ll be able to additionally use them to lend a hand carry out body weight workout routines like assisted pull-u.s.or assisted body weight dips.

Staci using a band for an assisted pull-up, a great exercise for a bodyweight circuit.

You’ll be able to take a look at our information The 42 Easiest Body weight Workouts for extra in this matter. 

For acquire, Grebest has a loop band that isn’t too shabby.

#2) Tube Bands

These tube bands are another common form of exercise bands.

Tube resistance bands will steadily have handles or carabiners on the finish (which you’ll be able to connect a deal with or anchor to). You may additionally listen those known as “are compatible tubes.”

As Trainer Matt confirmed you, each workout in our Resistance Band Exercise may also be carried out with a tube band, in order that they’re preferrred for developing a house fitness center

The opposite cool factor about those bands: you’ll be able to connect two of them to the similar anchor and deal with, expanding the quantity of resistance. There’s in reality not anything preventing you from doing a 3rd band both, which means that they are able to in reality lend a hand building up your power

#3) Mini-Bands (Circle Bands)

"Mini" bands are another resistance band you'll often come across.

Mini-bands are like loop bands, however smaller, thinner, and wider. 

They’re steadily used for lateral actions, through hanging them above your knees or ankles.

You'll often find mini-bands being used in such a lateral movement.

This provides extra resistance to the motion, additional activating your hips and glutes.

Rogue carries some tube bands that a few of our coaches use.

#4) Treatment Bands

You'll often find these bands used in rehab centers.

Treatment bands are lengthy (as much as 6 or 7 ft) and skinny, nearly like a sheet.

They don’t loop, even if they are able to be tied in combination to shape a loop.

Just like the identify would recommend, treatment bands are steadily present in rehabilitation facilities, used to lend a hand beef up muscle after somebody has long past thru an harm.

They’re normally “mild” at the resistance presented, making them preferrred for somebody searching for a minimal impact workout.

Treatment bands presented through Hoocan are lovely respectable and may also be discovered on Amzon

#5) Determine Eight Bands

These are another form of resistance bands you may come across.

No wonder right here: those bands seem like a determine 8, with handles on best and backside.

Those bands are nice for lots of the pull-apart workout routines we coated previous, and may also be used just like the mini-bands to turn on your hips and glutes, through hanging each and every leg thru one of the crucial loops. 

SPRI has some bands you’ll be able to in finding on Amazon

The best way to Use Resistance Bands (Five Pointers and Methods)

One of our tips could be "don't forget your shades by your bands."

Let’s speak about a couple of guidelines so you’ll be able to take advantage of your resistance band exercise.

#1) Don’t use the band in the event you understand cracks or tears.

Significantly, simply purchase any other one. You do not need a resistance band snapping on you whilst in use.

#2) If you want extra resistance, upload any other band.

The tube resistance bands with carabiners are nice for this as a result of you’ll be able to just about all the time upload any other band between your deal with and anchor.

#3) When anchoring your bands to a door, make certain the door pulls clear of you.

You don’t need to by chance power the door open, which might lead to harm or harm emotions.

#4) Take care of band rigidity during the workout.

When beginning each workout coated right here, you need a little bit rigidity originally of the motion. This may occasionally lend a hand stay your muscle mass engaged all over all the workout.

#5) Watch out what you anchor your bands to.

Whilst a band might are compatible round a tree, the tough floor may just put on down your band, inflicting it to snap. Test the outside, and in case your bands include anchors, use the ones.

The best way to Do Assisted Workouts with a Resistance Band

Within the video above, Trainer Matt walks you thru the use of a resistance band to do pull-ups.

It’s no longer the one workout the place a band would possibly turn out useful.

Listed here are some “assisted” workout routines the place a resistance band might turn out useful:

#1) Assisted Dips:

A resistance band is a great way to get started with this bodyweight exercise.

#2) Assisted Chin-ups:

Coach Staci showing you how to do an assisted chin-up!

Identical to the pull-up above, however your fingers face you.

Can You Lose Weight With Resistance Bands? (Weight Loss 101)

This is one way to stay safe inside.

For those who’re seeking to shed weight, a couple of resistance bands and the exercise regimen above may just be an excellent a part of the plan.

The opposite a part of the plan will have to be your diet!

As we lay out in our Training Program, during Nerd Health High, and our large information on “Wholesome Consuming,” we consider that diet is 80-90% of the equation for weight reduction.

Yep, we really are continuing the Star Wars theme throughout this article.

No shaggy dog story.

It’s through some distance the largest issue for luck.

So will you shed weight coaching with resistance bands?


For those who repair your nutrition AND start to incorporate our resistance band regimen a couple of occasions every week, you’ll in finding your self constructing muscle, shedding fats, and getting more potent!

Any reason for a Star Wars gif!

So how do you repair your nutrition?

Nice query.

Whether or not you select to apply a Keto Vitamin, Paleo Vitamin, Mediterranean Vitamin, or one thing like Intermittent Fasting, the most efficient trail can be as much as your objectives, your state of affairs, and your behavior.

Listed here are some elementary guidelines although (as we quilt in The Five Regulations of Weight Loss):

  1. In case your function is weight reduction, you must consume lower than you burn every day. This may also be thru consuming much less and burning extra (from the resistance band exercise above)
  2. Processed meals and junk meals make it in reality tricky to shed weight: They’ve a whole lot of energy and carbs, low dietary price, don’t fill you up, and reason you to overeat.
  3. Greens are your folks. For those who don’t like veggies, right here’s how you can make greens style just right.
  4. Liquid energy are sabotaging your efforts. Soda, juice, sports activities beverages: they’re all just about high-calorie sugar water with minimum dietary price. Get your caffeine from black espresso or tea, fizzy-drink repair from glowing water.
  5. Consume extra protein! Protein is helping rebuild muscle and will let you keep below your calorie restrict as it’s satiating and filling. Right here’s precisely how a lot protein you will have to be consuming each day.

The ones guidelines will have to get you began, but when you need extra explicit instruction and steerage, take a look at the NF Training Program – Your Trainer will construct a regimen adapted in your particular person wishes and what apparatus you may have to be had:

When Will have to I Do a Resistance Band Exercise? (Subsequent Steps)

A very pretty scene.

The one query left to reply to right here is that this: when will have to you do your resistance band exercise?

As I speak about in our information, The best way to Construct Your Personal Exercise Regimen, I normally suggest inexperienced persons whole a full-body exercise two to 3 occasions every week.

Once we say “full-body,” we would like a chain that can hit the next:

  • Quads (entrance of your legs): the band squats have you ever coated right here.
  • Butt and hamstrings (again of your legs): the band deadlifts will hit this muscle team.
  • Chest, shoulders, and triceps: (“push” muscle mass): your chest press and pallof press will interact your push muscle mass. 
  • Again, biceps, and grip ( “pull” muscle mass): the entire band rows will teach your again and biceps.
  • Core (abdominals and decrease again): The pallof press is in reality going to problem your core (check out it in the event you don’t consider me).

As you notice, the Resistance Band Exercise covers these kind of, so be at liberty to run thru this series a couple of occasions every week. Simply be sure to don’t teach on consecutive days (you construct muscle whilst resting). 


To your “leisure days,” you’ll be able to glance into doing a little energetic restoration, yoga, or amusing motion.

If you’ll be able to simplest get your self to figure out as soon as every week, that’s k! Let that develop into standard, then we will brainstorm tactics to squeeze in an additional day. 

Development the behavior of understanding is our function these days. We will fear about maximizing “gainz” down the street. 

Don’t get me flawed, I’m all about maximizing gainz

Now the one factor left to do is get started!

"Punch it," as Han would say.

Listed here are some choices for subsequent steps with Nerd Health

Possibility #1) If you need a qualified trainer to your pocket, who can do video shape tests, supply comments, and modify your exercises in line with the apparatus you may have to be had, take a look at our 1-on-1 On-line Training Program

For instance, let’s say you end up caught indoors all over a virus, and you need someone to custom-build you a exercise program in line with the apparatus and furnishings you may have. That’s the place an internet trainer is a game-changer! 

In my view, I’ve been running with the similar on-line trainer since 2015 and it’s modified my existence. You’ll be able to be told extra through clicking at the field under: 

Possibility #2) If you need an actual roadmap for buying are compatible, take a look at NF Adventure. Our amusing habit-building app is helping you workout extra continuously, consume more healthy, and degree up your existence (actually).

Plus, we have now Missions in particular designed that can assist you teach together with your resistance bands!

Take a look at your unfastened trial proper right here:

Possibility #3) Transform a part of the Revolt! We want just right other people such as you in our neighborhood, the Nerd Health Revolt.

Enroll within the field under to enlist and get our Revolt Starter Package, which contains all of our “figure out from house” guides.

Alright, I need to listen from you and your enjoy with Workout Bands! 

Do you rock resistance bands to your exercise?

Any band workout routines that I’m lacking?

Any product suggestions that wish to be shared?

Let me know within the feedback!


P.S. In case you are seeking to keep at house, take a look at:

P.P.S. As a result of I’ve to:

I can supply such gifs all day.


PHOTO SOURCE: Loop Bands, Tube Bands, Mini-bands, Treatment Bands, Determine 8, The street to rehabilitation, Workout with bands, Workout and shades, House Candy House, Sundown


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