How Effective Are Resistance Bands for Training?

Whether you’re working out at home or just looking to ditch the gym machines and dumbbells, resistance bands can come to the rescue.

Thanks to these stretchy little saviors, are a great way to add variety to the training and increase muscle fiber recruitment. Resistance bands are compact, lightweight, and easy to pack. They are also a cost-effective alternative to traditional weights and machines that require very little maintenance and space.

Resistance bands, have the unique ability to increase the load by simply stretching the band. The more you stretch the band, the heavier the resistance becomes. This means resistance bands provide “a lot more variability in your load” compared to free weights. That makes resistance bands a really versatile tool—yet another reason to pack them along the next time you head out of town.

Curious to experience the awesomeness of resistance bands yourself? Let’s try these full-body resistance band workouts that hits all the major muscles:

What you need?

Two resistance bands:

  • One Band Light-to-Medium Strength.
  • One Band Heavier Strength.

Banded floor press

This floor press isolates your chest and triceps while minimizing stress on your shoulders.

Step by Step:

  1. Sit on the floor with knees pointing up and feet flat on the floor.
  2. Holding one handle (or one end of the band) in each hand, place the resistance band across your back, under your shoulders.
  3. Lie down on your back.
  4. With palms facing the ceiling, push up until your arms are straight.
  5. Gently return your arms to the floor.
  6. Try 10–12 reps.


  1. Keep those wrists straight to avoid injuries.
  2. Move your hands closer together at the top of the movement.
  • Resistance band row

Another great lat-focused move, this exercise also helps support great posture.

Step by Step:

  1. Sit with your legs out in front of you (like a rowing position).
  2. Place the resistance band around your feet and grab both ends.
  3. Engage your shoulder blades by squeezing them together, then pull elbows back until hands are near your torso.
  4. Slowly return to the starting position and repeat.
  5. Try 10–14 reps.

Tips:Sit up tall and straight by engaging your abs.

  • Sumo Squat

This squat variation works your quads, hamstrings, and glutes.

Step by Step:

  1. Place a looped resistance band straight on the floor and step on it with both feet to secure it firmly. Keep your feet wider than shoulder-width apart with your toes turned out. Grab both ends of the resistance band with your hands and place your hands in front of your hips. The band should feel very taut. This is the starting position.
  2. Engage your core and keep your chest lifted and back flat. Push your hips back and bend your knees as you lower into a squat.
  3. Press your feet into the floor as you stand and squeeze your glutes at the top for 1 rep.
  4. Continue performing reps for 30 seconds.

Tips:Use the Heavier Strength Band here

  • Overhead Press

This move targets your shoulders, chest, and triceps.

Step by Step:

  1. Stand with your feet hip-width apart, your feet holding down a resistance band. Hold an end of the band in each hand at your shoulders, palms facing out.
  2. Extend your arms straight above your head. Make sure to keep your back straight and avoid arching.
  3. Bring the band back down to rest on your collarbone. This is 1 rep.
  4. Continue performing reps for 30 seconds.


Use the Light-Medium Strength Band here

Although resistance bands get a lot of hype, they are only effective if used properly. Many times, using bands without any knowledge or proper instruction, can get you injured as the resistance bands snap. Shedding light on the common resistance band and mistakes that can cause them to snap:

  • Not Fully Securing the Band

One of the most common resistance band mistakes is: Not securing the band fully. The problem with this is that there’s a greater likelihood that it’s going to come loose and smack in the face.

  • Not Checking Your Bands for Damages

This one is for your own safety. A lot of people forget that resistance bands can take damage and this can lead to snapping of the band.

  • Overstretching the brands

Resistance bands are designed to give you the maximum amount of resistance at the joints of your body. If you stretch the bands too far, it may cause the bands to snap.

Working out with resistance bands is easy and straight forward for the most part. So, why wait pair Wizardry Tanks[1] with Wizard Speed 2 in 1 Shorts[2] and pull up the resistance band. 


  1. Liam McMillan,
  2. Jenny McCoy,

Poovamma C K

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