The Beginner’s Guide to Resistance Band WorkOuts
Visit any gym today and you’ll find a selection of resistance bands. Why? Because resistance bands are one of the easiest, most effective tools to build strength, improve flexibility, and activate your muscles—with no heavy weights or machines required. Whether you’re getting started at the gym or squeezing in a home workout, resistance bands offer a safe and scalable way to train for beginners and fitness experts alike.
For those new to the gym especially, resistance bands offer the perfect opportunity to begin strength training and practice proper form before transitioning into weights. This beginner-friendly workout is a great example, targeting your whole body using just a resistance band and your body weight.
Beginner Resistance Band Workout
1. Banded Squats (12 reps)
This movement strengthens your glutes, quads, and hamstrings while teaching proper squat form and control.
Step 1: Place a loop resistance band just above your knees and stand with your feet shoulder-width apart.
Step 2: Lower into a squat by bending your knees and pushing your hips back. Keep your chest up and knees pressed slightly outward against the band.
Step 3: Push through your heels to return to standing.
Pro Tip: Keep tension on the band the whole time to engage your glutes throughout the movement.
2. Resistance Band Rows (12 reps per arm)
This back and bicep strengthening movement improves posture and builds pulling power.
Step 1: Anchor a long resistance band around a sturdy object at chest height.
Step 2: Hold one end of the band in each hand and step back to create light tension.
Step 3: Pull your elbows back in a rowing motion, squeezing your shoulder blades together. Slowly return to start.
Pro Tip: Keep your shoulders down and away from your ears to stay focused on your back muscles.
3. Banded Glute Bridge (15 reps)
Strengthens your glutes while also supporting better posture and core stability.
Step 1: Lie on your back with knees bent, feet flat on the floor, and a loop band above your knees.
Step 2: Push through your heels to lift your hips until your body forms a straight line from shoulders to knees.
Step 3: Squeeze your glutes at the top, then lower down with control.
Pro Tip: Drive your knees outward during the lift to maintain resistance and activate the side glutes.
4. Standing Band Shoulder Press (10 reps)
This move strengthens your shoulders and triceps, helping improve upper-body strength and endurance.
Step 1: Stand with both feet on the middle of a long resistance band, holding one end in each hand at shoulder height.
Step 2: Press the band overhead until your arms are fully extended.
Step 3: Lower the band slowly back to shoulder height.
Pro Tip: Brace your core and avoid arching your lower back as you press overhead.
Build a Full Work Out Routine With Asphalt Green Fitness
Resistance bands are beginner-friendly—but having a coach can help you progress to the next level or lock in on your goals. Our certified trainers can show you how to get the most out of each move and build a full fitness plan.
