Elastic Band Workouts: 13 Progressive Routines for Beginners to Pros + Advantages

Resistance bands have come a long way since the 1920s when they were just rehab tools.

Now, they’re a fitness staple.

Why the comeback?

Simple.

They’re super versatile and portable, making them perfect for both the gym and home workouts.

Plus, they’re budget-friendly and easy to use.

No matter your fitness level, resistance bands can give you a great workout anytime, anywhere.

With the recent surge in home workouts, these bands have become essential for anyone looking to stay active.

 

8 Benefits of Resistance Band Training

Resistance bands, once overshadowed by weights and machines, are now celebrated for their effectiveness.

These bands aren’t just versatile; they also offer numerous health benefits.

They help improve flexibility, build strength, and prevent injuries.

But let’s now look in more detail at the 8 reasons why resistance bands are essential for improving your physical fitness.

 

1. Ease of Use and Functional Versatility

Resistance bands are a practical and versatile solution in the fitness world.

Straight out of the package, they’re ready to use with no complex setup required.

You can fix them to a door, wrap them around a sturdy support, or hold them in hand or under your feet.

This flexibility lets you start your workout quickly and focus entirely on your exercise.

Resistance bands fit into various disciplines like functional training, cross-training, Pilates, and yoga.

Their adaptability makes them a valuable tool for athletes of all levels and disciplines.

 

2. Enhanced Range of Motion

One of the main advantags offered by using resistance bands is undoubtedly an increase in flexibility. 

Unlike other training methods that can be rigid or limited, resistance bands allow for a progressive and controlled extension. 

From increasing a runner’s stride length to improving a dancer’s fluidity of movement, flexibility is a fundamental aspect in almost every form of physical exercise.

 

3. Muscle Strength Building

4. Improved Coordination

 

5. Portability

Because they’re so lightweight and compact, resistance bands can easily slip into your gym bag, suitcase, or even your office drawer.

This makes them perfect for anyone always on the move or looking to sneak in a workout without hauling around bulky gear.

Perfect for fitting exercise into your daily routine, no matter where you are!

 

6. Cost-Effectiveness

 

7. Adaptability to Fitness Level

Resistance bands come in different tensions, making them perfect for everyone—from beginners to pro athletes.

You can train at the intensity that suits you best.

Customizing your exercises is a breeze based on your strength, ability, and goals.

As you get stronger, just switch to bands with more resistance.

This way, you keep challenging yourself and making progress.

 

8. Injury Prevention and Joint Health

Resistance bands are great for injury prevention and rehab.

They offer gentle yet effective resistance, perfect for strengthening weak muscles and recovering joint motion after an injury.

Their low-impact nature means you can do controlled, gradual movements without risking overload.

This makes them ideal for safe progress in rehab.

Plus, resistance bands reduce the load on your joints, making them awesome for people with arthritis or other joint issues.

They let you move naturally while strengthening your joints safely.

It’s a perfect way to stay fit and protect your joints from injury.

 

Benefits of Resistance Bands in Alleviating Knee Pain The present study investigates the impact of resistance exercises using bands on pain and functionality in patients with degenerative knee osteoarthritis.  The intervention involved the use of bands to perform exercises aimed at reducing pain and improving joint mobility.  The results highlighted a significant decline in pain and an increase in functional abilities in patients who regularly followed the exercise program with resistance bands, demonstrating the effectiveness of this type of training in managing degenerative knee osteoarthritis. (1*)

 

Choosing the Right Resistance Band: A Guide for Every Fitness Level

 

• Flat Resistance Bands:
  • Simple bands made of latex or rubber. Ideal for beginners, stretching exercises, and rehabilitation.

• Tube Bands with Handles:
  • These bands have handles at the ends and offer good resistance. Suitable for beginners and intermediates, great for strength and cardio exercises.

• Loop Bands:
  • Also known as “mini bands,” these are small closed loops. They provide moderate resistance and are excellent for muscle activation and working on legs and glutes.

• Power Loop Bands:
  • Larger and more robust versions of loop bands. Suitable for intermediate and advanced athletes, useful for adding resistance to squats, deadlifts, and other strength exercises.

• Adjustable Resistance Bands:
  • These allow for varying resistance, ideal for all levels, especially for those who progress quickly and need to adjust the tension.

• Therapy Bands:
  • Very light and highly elastic. Perfect for rehabilitation and the elderly or those recovering from injuries.

• Pilates Bands:
  • Similar to flat resistance bands but usually longer, ideal for Pilates exercises, and for increasing flexibility and strength.

Selection Criteria:

• Fitness Level: Beginners should start with light or moderate resistance bands. As strength increases, bands with higher resistance can be used.
• Training Goals: For toning and muscle activation, light and moderate bands are ideal. For hypertrophy and strength increase, choose bands with greater resistance.
• Type of Training: For Pilates and yoga, longer and more flexible bands are preferable. For bodybuilding or cross-training, sturdier bands with greater resistance are more suitable.

 

13. Resistance Band Exercises for Beginners 

 

1. Squat:

• • Stand on the band with feet shoulder-width apart.
  • Hold the ends of the band at shoulder height.
  • Perform a full squat while keeping your back straight.
  • Stand up while maintaining tension in the band.

2. Straight Leg Deadlift:

• • Step on the band with feet slightly bent.
  • Grasp the band with both hands and keep your back straight.
  • Stand up while keeping your legs semi-tense.

3. Lateral Lunges:

• • Anchor the band under one foot and hold the other end with the opposite hand.
  • Step to the side and lunge down, keeping your back straight.
  • Return to the starting position.

4. Chest Press:

• • Position the band behind your back at chest level.
  • Hold the ends with both hands.
  • Push forward as if you were performing a bench press.

5. Rowing:

• • Anchor the band to a stable object or step on it.
  • Hold the ends with both hands.
  • Pull towards you, simulating a rowing motion.

6. Shoulder Press:

• • Stand on the band and hold the ends with both hands at shoulder height.
  • Push upwards as if performing a dumbbell press.

7. High Pulls:

• • Anchor the band above you or step on it.
  • Pull down, activating the shoulder and trapezius muscles.

8. Bicep Curl:

• • Stand on the band and hold the ends with your hands.
  • Perform bicep curls, keeping elbows close to your body.

9. Tricep Extension:

• • Anchor the band above you or step on it.
  • Hold the ends with your hands and extend your arms above your head.

10. Crunch:

• • Lie down with your knees bent and anchor the band behind you.
  • Hold the ends with both hands near your temples.
  • Perform crunches while maintaining tension on the band.

11. Russian Twist:

• • Sit with your legs slightly bent and anchor the band behind you.
  • Hold the band with both hands and rotate your torso from side to side.

12. Leg Curl:

• • Anchor the band to a low object and wrap it around one ankle.
  • Bend your knee, bringing your heel towards your glutes.

13. Calf Raises:

• • Stand on the band and hold the ends with your hands.
  • Lift onto your tiptoes and slowly return down.

13-Exercise Intermediate Resistance Band Routine

 

1. Squat with Overhead Press:

• • Stand on the band with feet shoulder-width apart, holding the ends at shoulder height.
  • Perform a squat, then stand up and push your hands upwards in a fluid motion.

2. Sumo Deadlift:

• • Step on the band wider than shoulder-width.
  • Grasp the band with both hands between your legs and stand up, keeping your back straight.

3. Walking Lunges:

• • Anchor the band under one foot and hold the other end at shoulder height.
  • Step forward into a lunge, then alternate legs as you move.

4. Chest Fly:

• • Anchor the band behind you at chest level.
  • Hold the ends and open your arms to the sides, then return to the starting position.

5. Reverse Fly:

• • Anchor the band in front of you at chest level.
  • Hold the band with both hands and open your arms backward, activating the back muscles.

6. Upright Row:

• • Stand on the band and hold the ends with your hands.
  • Lift your hands toward your chin, keeping your elbows high.

7. Lat Pull Down:

• • Anchor the band above you.
  • Pull the band down with both hands, activating the back muscles.

8. Hammer Curl:

• • Stand on the band and hold the ends with your hands.
  • Perform bicep curls with palms facing your body.

9. Tricep Kickback:

• • Anchor the band to a low object.
  • Hold the band with one hand and extend your arm backward, keeping your elbow steady.

10. Plank:

• • In a plank position, place the band around the lower back and anchor the ends under your hands.
  • Maintain the position, feeling the added resistance from the band.

11. Oblique Twist:

• • Sit with crossed legs and anchor the band to an object to one side.
  • Hold the band with both hands and rotate your torso from side to side.

12. Hip Bridge:

• • Lie down with your knees bent and place the band over your thighs, holding it down with your hands.
  • Lift your hips upwards to form a bridge, then lower them.

13. Single-Leg Calf Raises:

• • Stand on the band with one foot and hold the ends with your hands.
  • Lift onto the toes of that foot and slowly lower down.

13 Advanced Resistance Band Exercises

 

1. Pistol Squat:

• • Anchor the band high, hold it with both hands and extend one arm upwards.
  • Lift one leg in front of you and lower into a squat on the other leg, keeping your arm straight.
  • Rise and repeat.

2. Single-Leg Deadlift:

• • Anchor the band under your foot and hold it with both hands.
  • Lean your torso forward, keeping your back straight, while simultaneously lifting the free leg behind you.
  • Return to the starting position and repeat.

3. Lateral Lunge Jumps:

• • Place the band around your ankles.
  • Perform a lateral lunge to one side, then quickly push yourself up, jumping and switching sides.
  • Repeat fluidly and continuously.

4. Push-up:

• • Place the band around your back and under your armpits, holding it with your hands.
  • Perform a push-up, resisting the band’s tension as you push back up.

5. Pull-up:

• • Anchor the band on a bar and place a foot or knee inside it.
  • Perform the pull-up, using the band’s resistance to increase intensity.

6. Standing Military Press:

• • Anchor the band under your feet and hold it with both hands at shoulder height.
  • Push your hands upwards, fully extending your arms, then return to the starting position.

7. Suspended Rowing:

• • Anchor the band at a medium height.
  • Grab both ends, lean back, and pull the band towards your chest, keeping your elbows close to your body.

8. Suspended Bicep Curl:

• • Similar to rowing, but with palms facing up.
  • Pull the band towards you, bending only at the elbows.

9. Tricep French Press:

• • Anchor the band behind you and hold it above your head with both hands.
  • Bend your elbows to lower the band behind your head, then extend your arms to return to the starting position.

10. Russian Twist:

• • Sit with legs raised off the ground, band anchored in front of you.
  • Rotate your torso from side to side, maintaining tension on the band.

11. Pallof Press:

• • Anchor the band at a medium height.
  • Grab the band with both hands and bring it to your chest.
  • Push your hands forward, then pull back to your chest, resisting the twist.

12. Crunch:

• • Anchor the band behind you at a low height.
  • Lie down with the band over your head, then perform a crunch pulling the band towards your bent knees.

13. Squat Jump:

• • Anchor the band under your feet and hold it with your hands at shoulder height.
  • Perform a squat, then propel yourself up in a jump, resisting the band’s tension.

 

The Use of Resistance Band Exercises in Physiotherapy

 

Elastic Resistance vs. Traditional Weights: Which Wins for Muscle Strength?

Resistance Bands for the Elderly: Wellness and Blood Pressure Control

 

 

Final Thoughts