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Resistance Band Exercises For Beginners

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There are many benefits to working out with resistance bands. Resistance band exercises can help you build strength, lose weight, and increase your flexibility. They are also a great way to get a workout in when you don’t have access to weights or other gym equipment.

Exercises For Beginners

If you’re new to working out with resistance bands, it’s important to start slowly and gradually increasing the intensity of your workouts. Be sure to warm up before you start working out, and cool down afterwards. If you experience any pain or discomfort while exercising, stop immediately and consult a doctor.

Here are some beginner-friendly resistance band exercises to get you started:

Biceps Curls

Start by standing with your feet shoulder-width apart and your resistance band under your feet. Grasp the ends of the band with your hands, palms facing up. From here, curl your hands towards your shoulders, keeping your upper arms stationary. Slowly return to the starting position and repeat.

Triceps Extensions

Start by holding the resistance band with both hands behind your head, elbows bent. From here, straighten your arms to extend the band overhead. Slowly return to the starting position and repeat.

Chest Press

Start by lying on your back on a flat surface with the resistance band under your back. Grasp the ends of the band in each hand, palms facing out. From here, press the band up overhead, keeping your elbows and shoulders stationary. Slowly return to the starting position and repeat.

young woman exercising at home with resistance band

Squats

Start by standing with your feet shoulder-width apart and the resistance band under your feet. Grasp the ends of the band in each hand, palms facing your thighs. From here, squat down by bending your knees and hips. Keep your chest up and your back straight as you lower yourself. Return to the starting position and repeat.

Lateral Raises

Start by standing with your feet shoulder-width apart and the resistance band under your feet. Grasp the ends of the band in each hand, palms facing your thighs. From here, raise your arms out to the sides until they are parallel with the ground. Slowly return to the starting position and repeat.

As you become more comfortable with resistance band exercises, you can increase the intensity by using a heavier band or by adding additional repetitions. You can also try more advanced exercises such as lunges, rows, and shoulder presses. Just be sure to listen to your body and take breaks as needed. With consistency and dedication, you’ll see great results in no time!

How Long And How Often Should You Do Resistance Band Training?

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 Chris Ryan. This will help you build muscle without putting your body under too much stress, which could lead to injury.

Stretching with resistance band

Once you have a few weeks of training under your belt, you can start increasing the length and frequency of your workouts. Ryan recommends resistance band workouts that are 45 to 60 minutes long, three to four times per week. If you’re looking to add more cardio to your routine, he recommends adding 20 to 30 minutes of cardiovascular exercise on the days in between your strength-training sessions.

What Counts As A Resistance Band Workout

So what counts as a resistance band workout? Any time you’re using a band to complete an exercise whether that’s a biceps curl, squat, or chest press — it counts! If you want to make things more challenging, try adding multiple exercises in a row without resting in between, says Ryan. This will help you build endurance and stamina.

Ready To Get Started?

Grab a band and try these beginner-friendly resistance band exercises.

The great thing about resistance band training is that you can do it almost anywhere and at any time. You don’t need a lot of space or equipment, and you can even pack a band with you when you travel.

As far as how often to train, it’s important to listen to your body and give yourself adequate rest between workouts. When starting out, aim for two to three resistance band workouts per week. As you become more comfortable and start to see results, you can increase the frequency of your workouts.

Just be sure not to overdo it!

If you’re looking for a challenging and effective workout, look no further than resistance band training. With consistency and dedication, you’ll see great results in no time.

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