What’s a good resistance band workout?
Six moves, 8 to 12 reps, at least 2 days a week. Squat, chest press, row, deadlift, side raise and curl work every major muscle but your tummy. Too easy? Move your hands.
On this page
A full body resistance band workout
Do these six moves on at least 2 days a week. The NHS says adults should work all the major muscles on at least 2 days a week, and resistance bands count.
Aim for 8 to 12 reps of each. That’s the range a council band leaflet uses.
| Move | How to do it | Works |
|---|---|---|
| Squat | Stand on the middle of the band, one end in each hand. Bend your knees, heels down, bottom back. Stand up. | Legs and hips |
| Chest press | Band behind your back, one end in each hand. Push your arms out in front until almost straight. | Chest and arms |
| Row | Anchor the band at shoulder height. Pull your elbows back, starting with your shoulder blades. | Back |
| Deadlift | Stand on the band. Hinge at the hips, knees slightly bent, back flat. Push through your feet to stand tall. | Hips, legs and lower back |
| Side raise | Stand on the band, elbows slightly bent. Raise your arms out to the side, up to shoulder height. | Shoulders |
| Curl | Stand on the band, elbows tucked into your sides. Bring your hands up towards your shoulders. | Arms |
Sources: Vale of Glamorgan Council; Worcestershire County Council; The Prehab Guys: row; The Prehab Guys: deadlift
The row and deadlift cues come from The Prehab Guys, physios who film each band move. In the deadlift, they say you should feel your low back, bottom (glutes) and the backs of your thighs (hamstrings) working.
The NHS list of major muscles also includes your tummy. Add a bodyweight move such as sit-ups.
Have a small loop band? Put it round your knees, sit tall and push your knees apart. One council calls this knee splits, with a 3 to 5 second hold.
Pick two days this week and try all six moves.
How do I make a band workout harder?
Move your hands. Hold the band closer to the middle and every move gets harder. Hands nearer the ends make it easier.
Your grip is like a bike’s gears. You only need a new band when you run out of gears.
| Change | Harder | Easier |
|---|---|---|
| Grip | Hands closer to the middle of the band. | Hands nearer the ends. |
| Reps | Build up gradually to more reps. | Start with fewer reps. |
| Band | Move up to the next band. | Start with the lightest band. |
Sources: Worcestershire County Council; Vale of Glamorgan Council
New to bands? Start with the lightest one. On one council’s set that’s yellow, but colours vary by maker, so check the label.
How hard is hard enough? The NHS says to work until you need a short rest before you go again.
For more on adding a little each week, see progressive overload for beginners.
Does resistance band training build muscle?
For strength, bands did as well as weights. A review of 8 trials compared bands with weight machines and dumbbells for 4 to 12 weeks.
| Question | What the research found | The catch |
|---|---|---|
| Do bands build strength like weights? | No difference in arm or leg strength gains. | 8 small trials, rated moderate quality. |
| Do bands build muscle size? | Not measured in the review. | No direct answer yet. |
| Can lighter loads build muscle? | Light loads grew muscle about as much as heavy ones. | Every set went until no more reps. Bands weren’t tested. |
Sources: Lopes 2019, SAGE Open Med; Schoenfeld 2017, J Strength Cond Res
The trials included teens, young adults, footballers and people with heart or lung disease. So it isn’t just a result for one group.
Muscle size is the open question.
A review of 21 studies found light loads grew muscle much like heavy ones. But every set went until people couldn’t do one more good rep. Heavy loads built more strength for one all-out lift.
To train like that review, end each set when you can’t do one more good rep. For health, the NHS short-rest rule is enough.
Is training with elastic bands safe?
Yes, if you check the band. NHS physios warn that a torn band can break, and a band that slips off its anchor can snap back at you.
Band safety checks before every session
- Look for small nicks, tears or holes. If you find one, throw the band away.
- Fix the band to something sturdy, and check it’s secure before you pull.
- Keep the band away from eye level.
- Take off rings, and check your shoe soles for stones before you stand on the band.
- Bands may contain latex. If you’re allergic to latex, don’t use one.
- Stop at once if you feel sharp pain, short of breath, dizzy or light-headed.
Sources: West Hertfordshire Teaching Hospitals NHS physio; Aneurin Bevan NHS physio
Keep bands out of direct sunlight and away from very hot or cold places, like radiators.
A little soreness the next day is normal. See muscle soreness and progress.
Over 65, or want seated moves? Try band exercises for older adults. For a full week, see the two-day strength routine.
When to speak to a GP
Get help if:
- You haven’t exercised for some time, or you have medical conditions or concerns. The NHS says speak to your GP first.
- You get chest pain, severe shortness of breath or dizziness while you exercise. Call your GP or NHS 111, or 999 in an emergency.
- Call 999 for sudden pain or discomfort in your chest that does not go away. It can feel like squeezing, pressure, burning or indigestion. Also call if pain spreads to your arm, neck, jaw, stomach or back, or comes with feeling sweaty, sick, light-headed or short of breath. The NHS says you could be having a heart attack.
- You have chest pain that comes and goes, or goes away quickly but you’re still worried. See a GP.
- Pain is sharp, or lasts more than 3 or 4 days. Stop that exercise and ask a physiotherapist.