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Training With Resistance Bands + 6 Exercises

Training With Resistance Bands + 6 Exercises

How does training with resistance bands work? Effective training is still possible.

Resistance bands offer you a great alternative to weights or support you in heavy bodyweight exercises.

In this article, we will introduce you to the super addition to your workout and show you how you can best use the resistance bands.

What Are Resistance Bands?

Resistance bands, also known as gymnastic bands and thera bands, are elastic rubber loops that are stretched around the arms, thighs, and lower legs or ankles to create resistance during the movement.

Due to the increased load, muscles are more challenged and new stimuli are set.

They can be used in a variety of ways so that every part of the body can be trained.

The exercises with the resistance bands are possible for both beginners and advanced users.

Different Models Of Bands

The tapes are available in various lengths and thicknesses. The thicker the band, the more force is needed to work against the resistance.

There are both long and short loops, as well as regular elastic straps with and without a handle. The price varies between around $10 and $30 depending on the manufacturer and version.

Resistance Bands Are Versatile

To Warm-Up:

Bands are already available for the warm-up. Either to activate specific muscle groups or to reinforce a stretch. It is best to use a band with less resistance than in the actual training.

For Strength Training:

To Assist With Bodyweight Exercises:

However, the bands not only have to make training more difficult, but they can also be a help.

For example, if you are not yet doing a pull-up, the band can lighten a few pounds of body weight and increase the pull upwards, depending on your strength. The bands also provide support for dips.

For Stretching:

Resistance bands are also great for intensifying stretches. They are also used in yoga for this purpose.

Resistance Band Exercises

There are numerous exercises that you can do in your home workout or in the gym with resistance bands. You can find our 6 favorite exercises here:


Loop the band around a post or doorknob at chest height. Stand about three feet away with your arms outstretched so that there is little tension on the band.

Bend your knees slightly, keep your upper body upright and your core tight. Now pull your hands sideways under your chest.

Make sure to keep your elbows close to your body and your shoulders pulled together.

Front Raises

Stand on the band about shoulder-width apart and grasp the other end so your palms are facing up. Raise both arms to shoulder height and slowly return them to the starting position.



Get on all fours, hands directly under shoulders, back straight. Tighten the loop around one foot and tuck the other end under your placed hands. Extend the leg and slowly bring it back to the starting position.

Squat Walk

Use a short loop and stretch it around your calves. Get into a deep squat and take as big steps back and forth as possible. Be careful to keep your torso upright and not slump forward. The band should always remain taut.

Band Pull-Ups

Tighten the band with a loop on the pull-up bar and put both feet at the end of the loop if possible.

If you now do your pull-up, the band pulls you slightly upwards. The thicker the band, the easier the pull-ups will be.

Reasons For Training With Resistance Bands

If you are still not convinced whether training with resistance bands is right for you, we have listed the top reasons again:

  • Usable for everyone
  • Versatile
  • Set new stimuli
  • Alternative to weight training
  • Gentle on the joints
  • Inexpensive
  • Light and therefore good to take with you when traveling
  • Efficient

Have you ever used resistance bands in your workout? If not, be sure to give it a try and tell us about your experience in the comments!

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