These are my go-to resistance band exercises for beginners (and they really work)

As a beginner, it can be overwhelming when it comes to knowing which equipment you should use for your workouts. Whether you are trying to build muscle or lose weight, resistance bands can be a great option. As a personal trainer, I frequently include resistance bands in my clients’ routines, especially if they are new to exercise, work out at home, or frequently travel.

Keep reading to learn about seven resistance bands exercises for beginners that will help you reach your fitness goals in no time!

7 resistance bands exercises for a full-body workout

1. Banded squats

Instructions:

1. Step on the center of the resistance band with both feet shoulder-width apart.
2. Hold the handles or ends of the band at shoulder height with your palms facing forward.
3. Keep your chest lifted, back straight, and core engaged.
4. Lower into a squat, pushing your hips back and bending your knees until your thighs are parallel to the floor.
5. Press through your heels to return to standing.

Recommended sets and reps: 3 sets of 12–15 reps

2. Resistance band deadlifts

Instructions:

1. Stand on the middle of the band with your feet hip-width apart.
2. Hold the ends of the band with both hands, palms facing your legs.
3. Keep a slight bend in your knees and hinge at your hips, lowering your torso while keeping your back flat.
4. Engage your glutes and hamstrings to stand back up, pulling against the band’s resistance.
5. Squeeze your glutes at the top.

Recommended sets and reps: 3 sets of 10–12 reps

3. Banded chest press

Instructions:

1. Anchor the band behind you at chest height (e.g., around a sturdy pole or door anchor).
2. Hold the handles with your elbows bent at 90 degrees and your palms facing down.
3. Step forward to create tension in the band and stagger your feet for balance.
4. Press the handles forward until your arms are fully extended.
5. Slowly return to the starting position with control.

Recommended sets and reps: 3 sets of 10–15 reps

4. Resistance band rows 

Instructions:

1. Anchor the band at a low point in front of you or loop it around your feet while seated.
2. Grab both ends of the band with your palms facing each other.
3. Sit or stand with your spine straight and arms extended in front of you.
4. Pull the band toward your torso, squeezing your shoulder blades together.
5. Pause, then slowly return to the starting position.

Recommended sets and reps: 3 sets of 12–15 reps

5. Overhead shoulder press

Instructions:

1. Stand on the middle of the band with your feet shoulder-width apart.
2. Hold the handles at shoulder height with your palms facing forward.
3. Engage your core and press the band overhead until your arms are fully extended.
4. Slowly lower back to the starting position.

Recommended sets and reps: 3 sets of 10–12 reps

6. Standing banded side leg raises

Instructions:

1. Place a loop band around your ankles.
2. Stand tall and hold onto a wall or chair for support.
3. Shift your weight onto one leg and lift the other leg out to the side, keeping your leg straight.
4. Pause at the top, then slowly return to the starting position.
5. Switch legs after completing one side.

Recommended sets and reps: 2–3 sets of 12–15 reps per leg

7. Banded woodchoppers

Instructions:

1. Anchor the band at shoulder height to one side of your body.
2. Stand sideways to the anchor point and grab the free end with both hands.
3. With your feet shoulder-width apart, pull the band diagonally across your body—from high to low—rotating your torso and hips.
4. Keep your arms straight and core engaged throughout.
5. Return to the start slowly, then switch sides after each set.

Recommended sets and reps: 3 sets of 10–12 reps per side

Are resistance bands good for beginners?

Yes, resistance bands are excellent for beginners. They offer a safe, low-impact way to build strength, improve flexibility, and learn proper movement patterns. Also, an NIH study found that “[Elastic resistance training] benefits include improved functional capacity, increased strength and endurance with increased muscle activation, and improved body composition, potency, and quality of life.”

Bands come in different resistance levels, so you can start with a lighter resistance as a beginner and progress gradually. They’re also joint-friendly, making them ideal if you’re new to exercise or returning after a break. Plus, they’re quite accessible, as they are affordable and easy to use at home.

How often should you use resistance bands?

You can use resistance bands two to five times per week, depending on your fitness level and goals. As a beginner, try starting with two full-body sessions weekly. When you become more advanced, switch to targeting specific muscle groups more frequently. 

Since bands are low-impact, they’re gentle on joints and allow for quicker recovery between workouts. Just like with any resistance training, include rest days and vary intensity to avoid overtraining and to give muscles time to recover and grow.

Tips for getting the most out of your workouts

• Warm up with dynamic movements to prepare your muscles and joints.
• Focus on proper form to prevent injury and engage the right muscles.
• Use a full range of motion in each exercise for maximum effectiveness.
• Breathe steadily and don’t hold your breath during movements.
• Increase resistance or reps gradually to keep challenging your body.
• Stay consistent with your workouts and recovery routine.
• Track your progress to stay motivated and make adjustments.

Frequently asked questions

Can you lose belly fat with resistance bands?

Yes, you can lose belly fat with resistance bands when combined with proper nutrition and overall fat loss strategies. Resistance band workouts help build muscle, boost your metabolism, and burn calories. However, keep in mind that you can’t spot-reduce fat and need ot be in a calorie deficit to lose weight in general.

Do resistance band workouts actually work?

Yes, resistance band workouts are effective for building strength and improving flexibility. They provide consistent tension, engage stabilizer muscles, and can be easily adjusted for different fitness levels. When combined with proper form and progression, resistance bands offer a convenient and efficient full-body workout.

What are the disadvantages of resistance bands?

Resistance bands can lose elasticity over time, reducing their effectiveness. They also may snap or break if not cared for properly. Bands offer limited maximum resistance compared to heavy weights, which can limit strength gains for more advanced lifters. Also, they require proper technique to avoid injury or improper muscle engagement.