Resistance Band Exercises For Beginners: A First Workout
The best resistance band exercises for beginners are simple movements that train the whole body: the Squat, Chest Press, Bent Over Row, Shoulder Press, Bicep Curl and Standing Hip Abduction. Start with one light band, do 2 sets of 10 to 12 reps of each, two or three times a week, and add resistance one band at a time as you get stronger.
- Who It's For
- People who are new to strength training, or returning after a long break.
- What You Need
- One or two light resistance bands, 2 handles, 1 ankle strap and a door anchor.
- How To Do It
- Warm up for five minutes with marching in place and arm circles. Do 2 sets of each exercise, resting about 60 seconds between sets. Pick a band light enough to finish every rep with good form. Train two or three days a week, with a rest day in between.
Follow Along: Resistance Band Workout For Beginners
New to exercise, or returning after a long break? Press play and follow a Bodylastics trainer through a beginner workout at an easy pace.
The Workout
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2 x 10-12
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2 x 10-12
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2 x 10-12
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2 x 10-12
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2 x 10-12
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2 x 10 each leg
Tap any exercise for start and finish photos, band set-up and form cues.
How Beginners Should Progress
For the first two weeks, focus on learning each movement. Then progress one step at a time:
- Add a third set.
- Move up to the next band, or clip on a second light band.
- Step a little farther from the door anchor.
The free Bodylastics workouts include beginner programs where a trainer takes you through every rep.
Questions Beginners Ask About Resistance Bands
- Are resistance bands good for beginners?
- Yes. Resistance bands suit beginners because you can start very light and add resistance in small steps. Bodylastics bands start as light as 3 lbs, and you add resistance by clipping on another band.
- What resistance band should a beginner start with?
- Start with a band light enough that you can do 12 slow reps with good form. Many beginners start with the lightest one or two bands in a set and move up as each movement becomes easy.
- How often should a beginner use resistance bands?
- Two or three times a week, with a rest day between sessions, is a good start for most beginners.