Home Health Fitness Your Go-to Guide For A Full-Body Resistance Band Workout At Home

Your Go-to Guide For A Full-Body Resistance Band Workout At Home


Are you looking for an alternative to training with dumbbells and barbells? Resistance bands are a great tool to train inexpensively at home while not having access to a gym or fitness class. These bands can be used to exercise all parts of the body and are great for both beginners and advanced trainers. There are many options on how to use a resistance band either as a full-body workout or as a warm-up incorporating stretches to increase mobility and flexibility in the body. 

Types Of Resistance Bands

Before you begin the exercise with the resistance band, here’s a quick overview of the different types of bands. Resistance bands can either be looped or non-looped, short or long. Based on the exercise you can choose the band best suitable for it. Resistance bands often come in different colours to signify the resistance level which ranges from light to heavy resistance. 

If you want to improve your lower body muscles then go for small loop bands. if you want to do pull-ups then buy pull-up assist bands. And lastly, if you want full-body exercise then check out tube resistance bands. 

Benefits Of Resistance Band Exercises

There are many advantages of using resistance band workouts to increase body strength and training. These include:

  • Improves body posture
  • Increases physical health and strength
  • Strengthens joints
  • Builds muscle without stressing the body
  • Tones the body
  • Easier workout for older people with injuries
  • Easy to carry around
  • More versatility of exercises
  • Budget-friendly

Top 5 Exercises With Resistance Bands

The below exercises are a full-body resistance band workout that will help you in staying in shape and develop muscle.

1. Push-ups

If you can already do a push-up, resistance band push-ups are ideal to increase the intensity of the exercise. This exercise is aimed at your chest muscles primarily and works the shoulders and biceps too.

How To Do It:

  1. Wrap the band around the back just under armpits, while holding handles in each hand to tighten it.
  2. Place your hands on the floor and get into the plank position.
  3. Slowly lower the chest to the floor, keeping the body long. Press back up until arms are long. Repeat 10 times.

2. Squats With Overhead Press

Take your legs workout to a higher level by adding squats with bands to your exercise mix. This targets your glutes and hamstrings.

How To Do It:

  1. Stand in the middle of the band with feet shoulder-width apart. 
  2. Hold handles at shoulder height and elbows bent. 
  3. Squat downwards while pressing your arms directly over your head and slowly return to a standing position. Repeat 20 times.

3. Tricep Extensions

This exercise is shoulder-friendly which trains the triceps muscles and is one of the best resistance bands exercises for beginners. For anybody looking to build and define their triceps, this workout offers a different variation in the movement for targeting the muscle fibres.

How To Do It:

  1. Tie one end of the resistance band to a secured object such as a bar or door. 
  2. Hold the other side of the band with your hands above your head. Turn your back to the object and take 2-3 steps forward until feeling the tension in the band.
  3. Tuck your elbows at the sides of your head keeping them close to the ears and extend again to reach the starting position.
  4. Repeat 10-15 times.

4. Jump Squats

You can add cardio to your squats with bands routine by incorporating this exercise. Jump squats target glutes and thighs while adding a boost to your cardiovascular function.

How To Do It:

  1. Stand with your feet shoulder-width apart, toes parallel or slightly outward. 
  2. The resistance band should be placed above your knees. 
  3. Do a squat and then rise directly into a jump.
  4. Take a pause or continue into the next squat again.
  5. Repeat 10-15 times.

5. Lateral Pulldown

This program is a great start for resistance band workouts targeting the lats and upper back muscles. This will increase your range of movement and help tone the back muscles of the body.

How To Do It:

  1. Stand with your back against the wall. 
  2. Place the resistance band around your wrists and keep your arms straight up over your head. 
  3. Slowly lower your arms and your elbows down, bent at a 90-degree angle, while stretching the band. 
  4. Return to the starting position and repeat 10-15 times.

Also, resistance bands can be used to perform various other exercises that specifically target problem areas like the core, hips, and thighs.

Safety & Precautionary Tips

While understanding how to use a resistance band one must keep the below tips in mind to avoid any injuries.

  • Before you begin the workout, test the band for resistance and adjust accordingly. Different body parts can handle different levels of resistance and should be approached individually
  • If you experience pain while using resistance bands, stop immediately. If the pain persists, do not push through it
  • Focus on form and posture first, rather than trying to increase resistance too quickly
  • Overstretched and worn bands are more likely to snap and potentially can cause injury
  • Always warm up before and cool down after your workout to avoid soreness and muscle fatigue

TC46 Recommended Resistance Bands Brands In India

To have the best resistance bands work out, one needs to work with the right set of equipment. Here is a curated list of brands where you can purchase resistance bands suited for your exercise goals.

1. Fitsy

These bands are versatile and the best choice for a full-body resistance band workout. They are suitable for yoga, pilates, strength training, and bodybuilding and will target all parts of the body. They come with multiple bands with different resistance options and detachable handles.

2. Kobo

These bands are suitable for a home workout and for toning the entire body. For yoga, shoulder, mobility, flexibility, and low impact body exercises with resistance bands are enough. They are a great value for money choice. This is the recommended choice for beginners.

3. Slovic

This resistance band by Slovic is good for resistance bands exercises for beginners as it has medium intensity. You can choose from light, medium, and heavy resistance based on your capacity. This is especially a great tool for people who want to perfect their pull-ups. They are recommended for senior people who have joint pain and are trying to increase mobility. 

4. Bodylastics

You can use them for shoulder blades, joint mobility exercises, and rehab.  This band set also comes with a door anchor and can be aimed at yoga, pilates and warming up. Try to add stretching exercise with a resistance band in your yoga workout routine.

5. Decathlon

This store has multiple offerings of resistance bands based on your workout. For beginners, they have pilates, cross-training, and yoga bands that have different weight categories. They also have mini bands and bands targeting the glutes specifically.

Keep your training interesting by experimenting with various resistance band workouts. They are an excellent addition to your workout routine and can be done anywhere when you are crunched for time. These workouts will help you get stronger one exercise at a time. These bands are a good alternative option instead of weights to improve muscle growth and bone strength. Prioritizing your physical health can have a direct effect on other aspects such as sleep, mental health, and overall happiness in life. 



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