Make Strength Training Easier With This 31-Day Resistance Band Workout (2023)

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Fitness is on everyone's lips this time of year. With so many diets and exercises to choose from, it can be difficult to know where to begin. Many people jump straight into intense cardio routines because they believe cardio will help them see and feel results faster, but strength training is actually a smarter place to get the results you want.

Strength training is often viewed as a means of improving athletic performance or building muscle mass. In reality, however, strength training is a great way to prevent injuries. When your muscles are strong, they can move better and protect your joints. Also, more defined muscles are easier to see. So if you want to look toned, weight training is a must.


Kickstart the new year with this 20-minute walking and strength-training plan

Improving strength is important for everyone, not just athletes or bodybuilders. With stronger muscles, everyday injuries are less likely, and strong muscles make everyday tasks easier. Imagine everything you wear feeling a little lighter. Wouldn't that be cool? Strength training can make this possible.

But many of us are intimidated by strength training. The thought of going to a gym full of health freaks can be a little scary. That's why I like to recommend resistance bands when working with clients who are just starting out in strength training.resistance bandsThey are a simple and affordable training tool that you can use at home or on the go.

(Video) Full body No Repeat Workout - Dumbbells or Resistance Bands - 31 DoF Day 25

Resistance bands are cheaper, more portable, and more versatile than free weights. If you're looking for a way to tone your muscles and get a more defined look without expensive equipment, resistance bands are a great option. Plus, they offer a unique form of strength training that also works your stabilizing muscles, adding an extra core challenge. And let's face it, being able to tone your abs while you're working other parts of your body is a huge plus.

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Do Resistance Band Exercises Really Work?

It's easy to assume that you need huge weights to get strong, but that's just a myth. In fact, there are some things resistance bands can do for you that weights just can't. Resistance band exercises really work because there is constant tension throughout the movement of an exercise. With dumbbells and bodyweight, there is only tension in the weight-bearing part of the movement.

For example, when you do a bicep curl with a resistance band, there is tension on the way up to do the curl and also on the way down when you return to the starting position. When you're using dumbbells, there's only resistance on the biceps going up, and that resistance creates power.

Resistance bands also make it easier to train smaller muscles. Since the larger muscles usually take over when using weights or your body weight, people in rehab or physical therapy can use resistance bands to safely activate all the smaller muscles as well as the larger muscles.


11 resistance band exercises to work every muscle in your body

How long should a resistance band workout last?

I recommend starting with a 10 minute resistance band workout and seeing how you feel. This can be your entire workout or part of a longer workout. You can also continue training longer than 10 minutes if your fitness level is more advanced.

(Video) 30 Minute Resistance Band Upper Body Strength Training - Day 30 - 31 Days of Fitness Series 2023

Each challenge workout should last about 10 minutes. If it takes more or less time, you can adjust the number of repetitions to add or subtract time as needed.

Is It Okay to Do a Resistance Band Workout Every Day?

It's great to use resistance bands to train your arms one day and your legs the next. But I don't recommend training the same body parts with resistance bands two days in a row, which follows my general recommendation for strength training large muscle groups!

Who are resistance band exercises suitable for?

I recommend resistance band exercises for:

  • Feel balanced and coordinated.
  • You're traveling and need to pack something that doesn't take up much space.
  • Do you train at home and do you want cheap equipment?

I don't recommend resistance bands for people who feel uncoordinated, as resistance band exercises can be more challenging than dumbbell or bodyweight exercises. There's no need to get unnecessarily frustrated if the resistance bands make you feel unsafe!

Training plan for 31 days resistance band

You can use resistance bands to target any major muscle group, and that's exactly what we're going to do! I developed this 31-day resistance band routine to strengthen your upper body, lower body and core while providing a cardio workout. On rest days you should stretch; can evenUse the resistance band to help!

Once you master the moves, try performing them to the beat of your favorite song. Music can really help keep you motivated during your workout. If you don't have favorite playlists, don't worry, we have one.Playlist selectioncurated by Al Roker and some of our favorite fitness trainers.

Download a printable calendar here.

Make Strength Training Easier With This 31-Day Resistance Band Workout (4)

upper body workout

For upper body exercises, use a resistance band with handles.

bicep thread

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Hold a sleeve in each hand. Stand hip-width apart and step onto the middle of the band with both feet. Bend your knees slightly and tighten your stomach. Keeping your arms at your sides, pull the band toward your shoulders in a bicep curl and release it back to the starting position. Repeat 10 times.

Inclined in reverse flight

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Hold a sleeve in each hand. Step forward and place your other foot behind you in a high lunge. Anchor the band under the forefoot. Bend your front knee to almost a 90-degree angle, keeping your back knee slightly bent as well. Twist at the waist, lean forward at a 45-degree angle, and stretch your arms toward the floor. Squeeze your shoulder blades and pull the band sideways to shoulder height. Return to the starting position and repeat 10 times.

shoulder press

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Start in the same position as the last exercise, with one foot on the band in front of you and the other foot behind you. Change your grip by gripping the handles underneath so your palms are facing forward, away from you. Hold the handles at shoulder height. Push the band over your head and fully extend both arms. Return to the starting position and repeat 10 times.

(Video) Resistance Bands Legs And Shoulders Strength Workout - Day 24 - 31 Days of Fitness Series

Split horizontal ruffles

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Grasp the tape tube with both hands. Hold it in front of your chest with your hands shoulder-width apart and let the handles hang down. Make sure the band is slightly taut from this position; They don't want leeway. Then, keep your shoulders down and your upper back tight as you extend your arms out to your sides wider than shoulder-width apart. Return to center and repeat 10 times.

row of seats

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Sit on the floor with your legs stretched out and your back straight. Wrap the resistance band around the bottoms of your feet and hold a grip in each hand. Maintaining good posture, pull the ends of the band toward your chest. Repeat 10 times.


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lower body workout

For lower body workouts, use a resistance band loop.

standing side taps

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Stand hip-width apart and wrap the resistance band around your ankles. Bend your knees slightly and shift your weight to stand on your right leg; press down through the heel. Then lift your left leg to the side so it is completely straight and the ball of your foot is touching the floor. Bring it back to the center. Repeat 10 times, then switch to the right side.

Standing glute kicks

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Stand with your feet hip-width apart and the resistance band around your ankles; bend your knees slightly. Shift your weight so that you are standing on your right leg. Step back with your left leg and straighten your leg by grabbing your heel. Then bring it back to the center. Repeat 10 times and then switch sides.

(Video) 25 Min Full Body workout - Dumbbells or Resistance Bands - 31 DoF Day 15

crouching cats

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This move works both your glutes and your legs by combining squats with jumping jacks. Wrap the resistance band around your thighs just above your knees. From a slightly squatting position with feet hip-width apart, hop both feet to opposite sides of the room, then bring them back together. Repeat 10 times.

Hip abduction in lateral position

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Lie on your right side with your right hip and leg on the floor and your left leg stacked on top of it. Wrap the resistance band around both legs, just above the knees. Spread your knees apart and raise your top leg toward the ceiling. Squeeze your glutes throughout the movement and keep your legs apart for a few seconds before bringing your left and right legs together. Repeat 10 times before switching sides.

glute bridge

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Lie on your back with your knees bent and your feet flat on the floor in front of you. Wrap the resistance band around both legs just above the knees. Keeping your heels on the floor, raise your hips towards the ceiling and form a straight line with your body from knees to shoulders. Squeeze your glutes and maintain tension in the ligament by pushing your knees outward. Return to the starting position and repeat 10 times.



Core and cardiovascular training

open and closed core

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Lie on your back with the resistance band wrapped around your thighs. Bring your legs up to the ceiling and lower them at a 45 degree angle. From there, spread your legs shoulder-width apart and feel the outside of your hips work against the resistance of the band, and then bring your legs back together. Repeat 10 times, making sure to draw your navel toward your spine and push your lower back into the floor.

foot grinding

With feet hip-width apart, fold the resistance band in half and hold it in front of you, keeping your arms straight. Lift your right knee towards your left hand until your knee touches the band. Return to starting position and repeat on opposite side. Repeat 10 times on each side.

Leg raises while lying down

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Lie on the floor and wrap the resistance band around your ankles. Keep your hands on the floor or under your butt and your legs straight. Lift one leg while keeping the other on the floor. Switch legs, step up and down. Repeat 10 times on each side.

skate squat

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Stand in the band with your feet hip-width apart and hold one strap of the band in each hand. Lean into a half squat or full squat. As you return to a standing position, shift your weight onto your right leg and extend your left leg to the side, pushing against the resistance of the band. Return to the squat and repeat the exercise on the opposite side. Complete as much as possible in one minute.

(Video) Upper Body No Repeat Workout - Dumbbells or Resistance Bands - 31 DoF Day 10

Opposition cardio shots

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Instead of doing a jumping jack with your hands moving overhead, do one with your hands moving in front of you. Fold the strip in half and hold one side in each hand. With your feet together, spread the bands apart. As you jump with feet apart, bring your hands back together and perform the opposite motion of a traditional jumping jack. Repeat as fast as you can for a minute.


Can I do strength training with resistance bands? ›

Absolutely. In fact, a 2019 study shows that training using resistance bands provides similar strength gains to using conventional gym equipment. “Resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights,” says Travers.

How many days a week should I use resistance bands? ›

The National Strength and Conditioning Association (NSCA) recommends resistance training to be performed 2-3 days per week on non-consecutive days using a variety of exercises and equipment. This includes resistance bands. Try to allow 48 hours in between workouts using the same muscle groups.

Are resistance bands easier than weights? ›

Because resistance bands utilize only the resistance in the band plus your body weight, the workout is overall pretty easy on your joints. Free weights on the other hand are high-impact and regularly result in the not-good type of body pain.

How do you make pull ups easier with resistance bands? ›

These resistance bands add that extra bit of resistance to your workout that not only forces your body to perform better but ultimately provides lasting results. Just loop the band around the pullup bar, put your foot or knee into the band and pull yourself up. The stronger you get the less assistance you will need.

Is it OK to workout with resistance bands everyday? ›

Generally, it is recommended to take planned days off from resistance training in order to allow the body to recover from the stress of the workouts. However, depending on your goal and experience level, it may be okay to resistance train up to six times per week.

How fast can you see results with resistance bands? ›

If you are new to resistance training generally you will see some results with an increase in muscle tone, decrease in body fat and increase in strength in as short as two to four weeks.

Are resistance bands good for belly fat? ›

Resistance bands are effective in losing that belly fat and strengthening the core. Strengthening the core and burning excess fat helps boost your confidence and improves the shape of your body, along with bodily balance and mobility.

Is resistance training 3 times a week enough? ›

Summary. Resistance training increases muscle strength by making your muscles work against a weight or force. Different forms of resistance training include using free weights, weight machines, resistance bands and your own body weight. A beginner needs to train two or three times per week to gain the maximum benefit.

Why do resistance bands feel different than weights? ›

Many individuals using elastic resistance report that they can feel a difference, such as a stronger burn in the muscles and greater muscle fatigue, as compared to when they use free weights. This is due to the linear variable resistance that the elastic resistance equipment offers.

Which resistance band is the easiest? ›

If you rather want to use bands to provide resistance and do other exercises, we would always advise to start with a rather thin band. In which case, you should start with the red band, and then go up to the green band for a much harder resistance exercise.

What is the best weight for resistance band? ›

At 3.6 to 5.5 kilograms or more of resistance, medium resistance bands are a good all-around choice for a strength-training workout. These bands work well for active users who workout regularly. Heavy resistance bands supply 6 kilograms or more of resistance.

Do resistance bands make push-ups easier or harder? ›

Do Resistance Bands Make Push-Ups Easier? Resistance bands make push-ups harder when used the traditional way. That is with the band around your back. However, if you tie the band to the top of a power rack and loop it under your chest, it will make the push-up easier by deloading bodyweight.

Why are strict pull-ups so hard? ›

Pull-ups are so hard because they require you to lift your entire body up with just your arms and shoulder muscles. If you don't already have significant strength here, this can be quite a challenge. Because a pull-up uses so many muscles, you need to have the holistic upper-body strength to perform them.

How many reps should I do with resistance bands? ›

You can build strength with resistance bands

You can make your muscles bigger and stronger with heavy resistance and eight to 12 repetitions. To strengthen the core muscles (postural muscles) or to build endurance, you'll probably want to move up to 12 to 30 repetitions.

How long should a resistance band workout be? ›

When starting resistance band workouts, you'll want to aim for two strength-based training sessions every week that are about 30 minutes each, according to International Sports Science Association (ISSA)–certified personal trainer Mike Matthews, author of Muscle for Life: Get Lean, Strong, and Healthy at Any Age!

How many times a week should you do resistance training? ›

Do strength training exercises for all major muscle groups at least two times a week. Aim to do a single set of each exercise, using a weight or resistance level heavy enough to tire your muscles after about 12 to 15 repetitions.

Do resistance bands tone arms? ›

You can do many types of workouts using resistance bands, allowing you to tone muscles in your arms, legs, and core. Below are three resistance band workouts that you can try at home.

Why do physical therapists use resistance bands? ›

In physical therapy, resistance bands can be used to isolate strength training to specific muscles that have been affected secondary to surgery, or a non-surgical injury/condition.

Can 2 weeks of exercise make a difference? ›

Between two and four weeks of regular exercise you will start to see measurable improvements in your strength and fitness. If weight loss is a goal and your exercise program is being complemented by healthy eating then you may start to see desirable changes in your weight.

What does 1 month of working out look like? ›

After a month of regular exercise, you will be noticing improvements to your strength and fitness. "You may be able to do more reps in weight training or slightly raise the load, or you're able to walk, jog or cycle a bit faster," Robergs says.

What's better dumbbells or resistance bands? ›

Just like dumbbells, resistance bands provide a level of resistance to help our muscles tear and become stronger. However, unlike dumbbells, resistance bands maintain constant tension on the muscles throughout the entire movement of an exercise, and therefore generate greater muscle growth.

What is the best resistance training for fat loss? ›

Exercises that require the coordination and movement of multiple joints, such as squats, deadlifts, Olympic lifts, pull-ups and push-ups, are the most effective for maximizing fat loss and muscle gain.

Can you lose weight with resistance band training? ›

Yes, you can definitely lose weight with resistance bands. Exercise, in general, is one of the main remedies for losing excess fat. It's all about exercise and diet.

What happens if you do resistance training everyday? ›

You might find it hard to recover from workouts if you lift every day. Inhibited recovery: Perhaps the biggest downfall to daily strength training is that your body doesn't get a real chance to recover. This can lead to muscle overuse injuries or issues with muscle imbalances if you don't carefully plan your workouts.

Is 30 minutes of resistance training a day enough? ›

When it comes to strength training, 30 minutes is the perfect amount of time to effectively work all the big muscle groups; the legs, the chest and the back.

How many times a week should I do resistance training to lose weight? ›

To maximize the benefits of strength training, you should try to do some sort of strength training for an hour three to five times per week. Unlike cardio, you shouldn't do strength training every day. A good rule is to rest at least one day between every two days of training.

How tight should resistance bands be? ›

Myth: Your resistance band should be super tight. You want your resistance band to make you work. Just make sure it's not too tight, which could lead to injury. "You want your bands tight enough to provide you with a challenge, but not too tight where it could cause you to pull a muscle," says Tate.

Do I need weights if I have resistance bands? ›

Using resistance bands is a greaty way to warm up your muscles prior to weightlifting but they can also replace your need for dumbbells entirely.

Are thicker resistance bands better? ›

There are several different kinds of bands to choose from, but a good rule of thumb when buying is that heavier, thicker bands are best for bigger muscle groups, like legs, lats, and glutes, while thin bands are better for smaller joints and muscles.

How many pounds of resistance band for beginners? ›

We recommend that beginners should start with a lower strength of resistance band such as 10-15lbs to get used to the resistance and build strength. But if you are familiar with strength training, you can move into a heavier resistance 30lb+ to intensify your workout.

Do cheap resistance bands work? ›

But while it's important to understand these limitations with resistance bands, they can still be an effective way to build muscle and strength. Given that they're cheap and easy to access, they may be a good option for people getting started with exercising or who don't want to pay for a gym membership.

What size resistance band should I start with? ›

It's important to make sure the band isn't too short or you'll risk the potential for a band breaking. The pre-cut length of five feet works for most people. In general, use a length of band equal to the limb you're exercising.

How do I choose resistance bands for beginners? ›

When looking for a resistance band, the biggest thing to look for is the strength or tension of the band, Skye says. If you're a beginner, you should start with a light band. To help you know what to choose, she indicates that bands are often color-coded—like yellow for light, black for heavy.

What does a 30 lb resistance band mean? ›

The label of 30 lbs is an approximate “feels like” value used by the manufacturer to help exercisers choose the right resistance band. The actual force depends on how far the tube is stretched.

What color resistance band should I use? ›

Red bands are for biceps and triceps. Green bands are for legs, chest, and back. Blue bands are for legs, chest, and back. Blackvbands are for legs, chest, and back.

Is resistance band cardio or strength training? ›

So it goes with resistance bands. It is hard to look at a little band next to a big dumbbell and believe it, but resistance bands are a great strength training tool. They might be small and unassuming, but the power they have sneaks up on you. Just one band can be used to strengthen all major muscle groups.

Is it harder to build muscle with resistance bands? ›

This is all to say that our bodies are built fairly well for lifting free weights like dumbbells, barbells, and kettlebells, and as a result, free weights make building muscle fairly easy. Resistance bands can still stimulate muscle growth, it's just harder.

Can resistance bands do the same as weights? ›

They're also excellent at working your core. Personal trainers agree, too. We spoke to three separate trainers who not only said that resistance bands can be just as effective at building muscle as dumbbells but that they're also more cost-effective, portable, and versatile.

Which resistance band is best for beginners? ›

Beginner Resistance Tubes
  • Best-Quality-Hub Resistance Band For Exercise tonning r... Multicolore. ₹159. ...
  • Joyfit Stackable Tube-Set of 3,with Mini Resistance Ban... Multicolor. ₹1,499. ...
  • ADONYX Power resistance band 11 Pcs Set for Beginner to... Multicolor. ...
  • ENETLY Power resistance band 11 Pcs Set for Beginner to... Multicolor.

What are the 3 exercises you can use resistance bands for? ›

Resistance band exercises
  • Lateral Raise. Stand up, place both feet on the middle of the resistance band and hold each end of it with your hands. ...
  • Squats. Place both feet on the middle of the resistance band and hold each end of it with your hands. ...
  • Chest Press. ...
  • Leg Press. ...
  • Bicep Curl. ...
  • Seated Calf Press. ...
  • Tricep Press.

How long does it take to build muscle with resistance bands? ›

Your programming cycles should have different levels of intensity, load, volume, sets, reps, and a different workout structure. These cycles can last anywhere from one month (or even less) to three months, with 4-8 weeks being the most common for building muscle.

Do resistance bands lose their strength? ›

Resistance bands can break down over time due to normal wear and tear from use. It is important to inspect resistance bands frequently to ensure they are in safe operating condition.

How strong should my resistance band be? ›

As a rough guide, if you have to do 20 Reps in a Workout, and with the band you are using, you can only do 2-4 reps and then need a break, the band is too heavy. If you can do all 20 reps very easily unbroken, the band might be too easy, and you could consider a heavier band.


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