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

Let’s begin coaching with resistance bands!

Whether or not you bought train bands within the mail from Amazon, or they’ve been sitting in your closet for the reason that 80s, you’ve lastly determined it’s time to learn to use the darn issues. 

Both approach, you’re in the appropriate place! 

That’s as a result of we specialise in residence exercises. Our Coaches construct {custom} coaching packages for no matter tools you may need obtainable (and even “no tools”).

When you have a set of resistance bands, at present we’ll present you learn how to put them to good use.

Right here’s what we’ll cowl:

It’s time to affix the Resistance…

Any reason for a Star Wars gif.

…band motion.[1]

Let’s get began.

The Nerd Health Resistance Band Exercise (With Video Tutorial)

After you watch the video above (that includes Matt Shortis, a lead coach in our 1-on-1 On-line Teaching Program), right here’s a fast 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 (per facet)
  • 10 Excessive to Low Band Rows
  • 10 Arm Chest Presses (per facet)
  • 10 Pallof Presses (per facet)

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

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

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

Your long-term aim must be to do 3 full circuits again to again for an entire exercise.

When you can solely undergo it a couple of times, that’s okay too!

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

And if you could take a break at any time between units or after a circuit, do it! You do you.

No matter you do, don’t skip your warm-up. Even if you happen to don’t do the sequence above, be sure you get your coronary heart fee up a little bit earlier than leaping in. 

Right here’s one other brief sequence you are able to do to heat up:

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

The ten Finest Resistance Band Workout routines

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

Right here’s every train coated within the Newbie 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 fingers, about shoulder-width aside. Begin at about waist peak. 
  2. Pull the bands aside.
  3. Whereas conserving your arms and elbows straight, raise upward, finally reaching above and over your head.
  4. Proceed this movement down your again, conserving your arms as straight as you’ll be able to. 
  5. When your shoulders received’t allow you to come down any additional, reverse the motion and are available all the way in which again to your beginning place.
  6. Repeat. 

Tip from Coach Matt: If it’s too troublesome to maintain your arms straight, loosen and widen your grip on the band so it turns into much less taut. 


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

  1. Begin with the band overhead, gripping a little bit wider than shoulder-width aside.
  2. Convey the band down by slowly pulling aside, pinching the shoulder blades as you go.
  3. The arms will sink till about shoulder peak.
  4. Pause, then slowly rise again up.
  5. Repeat.

Tip from Coach Matt: Resist the urge to have the resistance band “snap” you again up. Do that by slowly controlling the motion. 


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

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

Tip from Coach Matt: Be sure to arise straight throughout this motion. Over time this train will assist enhance your posture. 


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

  1. Step on the band, about shoulder-width aside. 
  2. Pull the resistance band up so the highest reaches above your shoulder, with the band resting on the again of your arm.
  3. Full a squat, by having your hips push again whereas your chest stays up. 
  4. Reverse the motion to return again down, ensuring to maintain your heels down.
  5. Repeat.

Tip from Coach Matt: If this appears too simple, you may use two train bands, growing the resistance. 


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

  1. Step on the band, about shoulder-width aside. 
  2. Pull the resistance band up so the highest reaches above your shoulder, with the band resting on the again of your arm (identical to in your band squat).
  3. Whereas holding the band with palms confronted ahead, press your arms upward as you’d in a traditional overhead press. Maintain your imaginative and prescient ahead throughout the press.
  4. Reverse to deliver the band again down.
  5. Repeat.

Tip from Coach Matt: Get up straight and push up as tall as you’ll be able to. Attain excessive throughout the motion and attempt to take up area. 


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

  1. Step on the band, about shoulder-width aside. 
  2. Push your hips again to decrease and seize the band. Your palms must be going through one another and your shins must be largely vertical.
  3. Whereas holding the band, hinge your hips ahead such as you would in a regular deadlift to face up.
  4. When standing, push your hips again, decreasing again down.
  5. Repeat.

Tip from Coach Matt: Be sure to pull together with your arms throughout the motion, which can interact your again. 


Make sure your anchor is sturdy here.

  1. Anchor your band on a sturdy door or pole.
  2. Stand in 1 / 4 squat place and place the non-pulling arm throughout your decrease chest for help. 
  3. With the opposite arm, pull the band again till your elbow reaches the facet of your torso. Don’t flare out your arm throughout the motion, as an alternative, maintain it tucked alongside your obliques. 
  4. Slowly launch the band again to your beginning place.
  5. Repeat.

Tip from Coach Matt: Maintain your chest up and tall. You need the band to tug together with your arm, not your total physique (resist 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 sturdy door.
  2. Sit on the ground, together with your legs flared out. Lean again ever so barely and seize the resistance band with each fingers (it ought to have a little bit little bit of stress on the prime of the motion).
  3. To tug the band down, drive each elbows again in the direction of your torso. 
  4. Reverse the motion to launch stress within the band.
  5. Repeat. 

Tip from Coach Matt: Maintain your chest up, in the direction of 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 sturdy door or a structurally sound pole.
  2. Start with one leg in entrance (the alternative of the facet you’re pushing with), then seize the band with one arm. 
  3. Begin together with your elbow near your torso and push your arm ahead. You’ll rotate your torso a little bit to finish the motion.
  4. To reverse, slowly pull your elbow again to its beginning place.
  5. Repeat.

Tip from Coach Matt: Make certain the band has some stress in it throughout the begin. You need resistance from the band throughout the complete motion. 


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

  1. Anchor your band to a sturdy door or a structurally sound pole.
  2. Have the facet of your physique face your anchor, then pull the band in entrance of you till you’ve got some stress. 
  3. Holding the band with each fingers from the middle of your chest, push straight out. Faux there’s an arrow coming immediately out of your chest, just like the Care-Bear Stare.  
  4. When returning, maintain your elbows down and to your facet.
  5. Repeat.

Tip from Coach Matt: The purpose of this train is to really feel it alongside the obliques (facet torso), so make sure that there’s sufficient stress within the band throughout the complete motion. 

What Are the Finest Resistance Bands? (Varieties and Product Suggestion)

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

Within the Resistance Band Exercise above, Coach Matt confirmed you learn how to deal with two kinds of resistance bands: loop bands and tube bands.

Let’s go over these and different resistance bands it’s possible you’ll come throughout.

#1) Loop Bands

Your loop bands will look something like this.

Very similar to the identify would counsel, loop resistance bands consist of 1 single band shaped in a loop.

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

Not solely can you employ these within the workouts coated above however you too can use them to assist carry out body weight workouts like assisted pull-ups 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 try our information The 42 Finest Body weight Workout routines for extra on this subject. 

For buy, 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 usually have handles or carabiners on the finish (which you’ll connect a deal with or anchor to). You may additionally hear these known as “match tubes.”

As Coach Matt confirmed you, each train in our Resistance Band Exercise could be carried out with a tube band, so that they’re excellent for creating a house gymnasium

The opposite cool factor about these bands: you’ll be able to connect two of them to the identical anchor and deal with, growing the quantity of resistance. There’s actually nothing stopping you from doing a 3rd band both, which suggests they will actually assist enhance 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 usually used for lateral actions, by putting them above your knees or ankles.

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

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

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

#4) Remedy Bands

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

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

They don’t loop, though they are often tied collectively to kind a loop.

Just like the identify would counsel, remedy bands are sometimes present in rehabilitation facilities, used to assist strengthen muscle after somebody has gone via an harm.

They’re usually “mild” on the resistance supplied, making them excellent for somebody in search of a low-impact train.

Remedy bands supplied by Hoocan are fairly respectable and could be discovered on Amzon

#5) Determine 8 Bands

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

No shock right here: these bands seem like a determine 8, with handles on prime and backside.

These bands are nice for most of the pull-apart workouts we coated earlier, and can be used just like the mini-bands to activate your hips and glutes, by putting every leg via one of many loops. 

SPRI has some bands you’ll find on Amazon

The right way to Use Resistance Bands (5 Ideas and Methods)

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

Let’s focus on a number of suggestions so you’ll be able to profit from your resistance band exercise.

#1) Don’t use the band if you happen to discover cracks or tears.

Severely, simply purchase one other one. You don’t want a resistance band snapping on you whereas in use.

#2) When you want extra resistance, add one other band.

The tube resistance bands with carabiners are nice for this as a result of you’ll be able to just about at all times add one other band between your deal with and anchor.

#3) When anchoring your bands to a door, make sure that the door pulls away from you.

You don’t need to by accident drive the door open, which may lead to harm or damage emotions.

#4) Preserve band stress all through the train.

When beginning each train coated right here, you need a little bit stress at the beginning of the motion. It will assist maintain your muscle groups engaged throughout the complete train.

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

Whereas a band might match round a tree, the tough floor may put on down your band, inflicting it to snap. Test the floor, and in case your bands include anchors, use these.

The right way to Do Assisted Workout routines with a Resistance Band

Within the video above, Coach Matt walks you thru utilizing a resistance band to do pull-ups.

It’s not the one train the place a band may show useful.

Listed below are some “assisted” workouts the place a resistance band might show 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!

Similar to the pull-up above, however your palms face you.

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

This is one way to stay safe inside.

When you’re attempting to drop extra pounds, a number of resistance bands and the exercise routine above may be an amazing a part of the plan.

The opposite a part of the plan must be your vitamin!

As we lay out in our Teaching Program, all through Nerd Health Prime, and our large information on “Wholesome Consuming,” we consider that vitamin is 80-90% of the equation for weight reduction.

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

No joke.

It’s by far the largest issue for fulfillment.

So will you drop extra pounds coaching with resistance bands?


When you repair your weight loss plan AND start to include our resistance band routine a number of instances per week, you’ll end up constructing muscle, shedding fats, and getting stronger!

Any reason for a Star Wars gif!

So how do you repair your weight loss plan?

Nice query.

Whether or not you select to observe a Keto Weight-reduction plan, Paleo Weight-reduction plan, Mediterranean Weight-reduction plan, or one thing like Intermittent Fasting, one of the best path will likely be as much as your objectives, your scenario, and your habits.

Listed below are some fundamental suggestions although (as we cowl in The 5 Guidelines of Weight Loss):

  1. In case your aim is weight reduction, it’s important to eat lower than you burn every day. This may be via consuming much less and burning extra (from the resistance band exercise above)
  2. Processed meals and junk meals make it actually robust to drop extra pounds: They’ve a lot of energy and carbs, low dietary worth, don’t fill you up, and trigger you to overeat.
  3. Greens are your folks. When you don’t like veggies, right here’s learn how to make greens style good.
  4. Liquid energy are sabotaging your efforts. Soda, juice, sports activities drinks: they’re all just about high-calorie sugar water with minimal dietary worth. Get your caffeine from black espresso or tea, fizzy-drink repair from glowing water.
  5. Eat extra protein! Protein helps rebuild muscle and may help you keep beneath your calorie restrict as a result of it’s satiating and filling. Right here’s precisely how a lot protein you need to be consuming daily.

These suggestions ought to get you began, however if you would like extra particular instruction and steering, try the NF Teaching Program – Your Coach will construct a routine tailor-made to your particular person wants and what tools you’ve got obtainable:

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

A very pretty scene.

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

As I focus on in our information, The right way to Construct Your Personal Exercise Routine, I usually advocate newbies full a full-body exercise two to 3 instances per week.

After we say “full-body,” we would like a sequence that may 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 group.
  • Chest, shoulders, and triceps: (“push” muscle groups): your chest press and pallof press will interact your push muscle groups. 
  • Again, biceps, and grip ( “pull” muscle groups): all the band rows will practice your again and biceps.
  • Core (abdominals and decrease again): The pallof press is de facto going to problem your core (attempt it if you happen to don’t consider me).

As you see, the Resistance Band Exercise covers all these, so be happy to run via this sequence a number of instances per week. Simply be sure you don’t practice on consecutive days (you construct muscle whereas resting). 

In your “relaxation days,” you’ll be able to look into performing some energetic restoration, yoga, or enjoyable motion.

When you can solely get your self to work out as soon as per week, that’s okay! Let that change into regular, then we will brainstorm methods to squeeze in an additional day. 

Constructing the behavior of understanding is our aim at present. 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 begin!

"Punch it," as Han would say.

Listed below are some choices for subsequent steps with Nerd Health

Choice #1) If you need an expert coach in your pocket, who can do video kind checks, present suggestions, and modify your exercises primarily based on the tools you’ve got obtainable, try our 1-on-1 On-line Teaching Program

For instance, let’s say you end up caught indoors throughout a pandemic, and also you need someone to custom-build you a exercise program primarily based on the tools and furnishings you’ve got. That’s the place a web-based coach is a game-changer! 

Personally, I’ve been working with the identical on-line coach since 2015 and it’s modified my life. You’ll be able to be taught extra by clicking on the field under: 

Choice #2) If you need an actual roadmap for getting match, try NF Journey. Our enjoyable habit-building app helps you train extra continuously, eat more healthy, and stage up your life (actually).

Plus, we now have Missions particularly designed that will help you practice together with your resistance bands!

Strive your free trial proper right here:

Choice #3) Develop into a part of the Rebel! We’d like good folks such as you in our group, the Nerd Health Rebel.

Enroll within the field under to enlist and get our Insurgent Starter Equipment, which incorporates all of our “work out from residence” guides.

Alright, I need to hear from you and your expertise with Train Bands! 

Do you rock resistance bands in your exercise?

Any band workouts that I’m lacking?

Any product suggestions that must be shared?

Let me know within the feedback!


P.S. If you’re attempting to remain at residence, try:

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, Remedy Bands, Determine 8, The street to rehabilitation, Train with bands, Train and sun shades, Dwelling Candy Dwelling, Sundown



Supply hyperlink