Incorporating Resistance Bands in Your Workouts

Incorporating Resistance Bands in Your Workouts

When we think of resistance training, we usually picture weights like dumbbells, barbells, and kettlebells. But, resistance bands, while lighter, can be just as effective in creating resistance. They make for easy and portable exercise equipment, especially if you’re constantly travelling or want to squeeze in a resistance workout while at the office. Resistance bands aren’t just limited to weight training either, you can also use them for stretching and mobility and warm-ups and rehabilitation.

Below are exercises that you can do to incorporate resistance bands into your workouts.


  1. Stand on the band with your feet at around shoulder width. This is your starting position.
  2. While holding a handle in each hand at your shoulders, bend your legs whilst moving your hips backwards and keeping your knees in line with your feet.
  3. Return to starting position. Repeat for 8 to 12 reps.


  1. Place yourself in a regular push-up position. Wrap the resistance band across your back (above the shoulder blades) and secure the band under your hands.
  2. When lowering your body toward the floor, ensure the natural arch of your lower back is maintained. If necessary, the knees may be lowered to the floor.

Prone Leg Curl

  1. Lie down on your belly and loop the band around your right ankle and secure it to a support, like a bench or leg of a couch.
  2. To create tension, move away from the anchor point.
  3. Bend your leg at the knee and tighten your core while bringing your heal toward your glutes, as far as comfortably possible.
  4. Slowly lower your leg and repeat for 10 to 15 reps, then switch to the other leg.

Glute Bridge

  1. Lie on your back and bend your knees at 90 degrees with your feet flat on the floor.
  2. Hold a resistance band across your hips and secure the ends of the band to the floor beside your hips with your hands.
  3. Lift your hips up until your shoulders, hips and knees align.
  4. Slowly lower and repeat 15 to 20 times.

Supinated Clamshell

  1. Loop and tie a band around your legs, just above your knees.
  2. Lie on your back and flex your hips and knees to 90 degrees.
  3. Create tension by pulling apart your knees.
  4. Slowly return to the starting position and then repeat 10 to 15 times.

Band Pull-aparts

  1. While standing, hold the opposite ends of a resistance band.
  2. Create tension by pulling the band apart at shoulder-width as far as possible. If you find the exercise to easy, move your hands closer together at the starting position.
  3. Bring your hands back oward each other until minimal resistance in the bands and then repeat 10 to 15 times.

Lateral Band Walk

  1. Loop and tie a band around your legs, at the ankles. (Note that wrapping the resistance band around your legs higher will make the exercise easier).
  2. To create tension, spread feet apart to shoulder-width.
  3. Form a half-squat and step sideways to the right with your right foot and then bring the left foot to a position so that your feet are shoulder-width again.
  4. Take 8 to 10 steps in each direction, i.e. to the right and left.

Benefits of Resistance Band Training

Benefits of Resistance Band Training

There’s a secret to making the most out of your workouts and it’s light, easy, and affordable–resistance bands! Resistance bands can really get your muscles to work and they can add some variety to your routine. These elastic bands are incredibly versatile and the resistance they create can improve muscle strength, endurance, and stamina. You can incorporate resistance bands into nearly every exercise, whether you’re on a machine at the gym, practising yoga, or performing squats at home.

So, how do resistance bands work? These bands come in different sizes or lengths, allowing them to target different areas of the body. As you use resistance bands, all your muscle fibres are contracting, resulting in improved muscular and bone strength. If that’s not a good enough reason for you, here are some more excellent benefits of using resistance bands.

Assistance and safety

Resistance bands also provide stability when performing more physically challenging exercises. This makes them great for beginners and anyone with all sorts of fitness needs. For exercises that require assistance, such as pull-ups, you only need to attach the resistance band to a bar and under your knee or foot. The band will support your weight through the resistance it creates. Additionally, resistance bands lower chances of injury as well as fatigue. You can truly push yourself with less worry.

Enhanced stretching and jumping

Benefits of Resistance BandsWe’ve mentioned how resistance bands can improve and tone your muscle and bones. It makes sense, then, that resistance bands can also improve your overall workouts. Similar to other resistance training equipment, like dumbbells, resistance bands maximize the effectiveness of your workout. Mobility also becomes easier as the resistance allows for some awareness and control, resulting in a greater range of motion. With a resistance band, you’ll find it easier to deepen your stretches. Warming up with resistance bands has been proven to be beneficial as well. One study in particular shows that warming up with resistance bands enhanced jump power to the same degree as barbell squats.


Nearly everybody can find some use for resistance bands. Even those who love to work out with serious weights, like barbells, will appreciate the many benefits of resistance bands. Unlike weights, resistance bands don’t need gravity to create tension. You can even perform exercises with resistance bands while sitting down. The versatility of resistance bands make them a favourite of physical rehabilitation professionals. They don’t apply excessive pressure and are easier to control.


Tired of the same old workout plan? You’ll be surprised how a tool as simple as a resistance band can switch things up. Even if you think your muscles have reached their limit, a little push (or pull) from resistance bands can activate those muscles further. Resistance bands also allow greater range of motion than that of regular weight training.


Always on the go? Want to squeeze in a quick workout while at the office? Don’t want to slack off while on holiday? Throw a resistance band or two in your bag. They’re lightweight, compact, and evidently provide a fantastic array of exercises and benefits.