Strength training is an extremely important component of any exercise regimen. Building muscle increases strength, power, and helps with weight loss and weight maintenance by increasing metabolism. A strong core, back, and upper body promote good posture and make daily motions like lifting, pushing, and pulling easier. A strong lower body improves your ability to walk, run, and climb stairs.
While people traditionally think of going to the gym and lifting weights, any motion that works your muscles against some kind of resistance will help build your strength. This includes body weight exercises like squats and push-ups, or you can incorporate resistance bands into your home-workout routine for some added variety!
Check out these 10 resistance band exercises that will help strengthen your whole body at home! Perform 3 sets of each exercise, 8-12 repetitions each set.
Stand on the resistance band and hold the handles at your side, palms facing out. Keep your upper arms by your side and raise you palm to your shoulder. To increase resistance, step your feet out wider to add more tension to the band.
Attach one end of the resistance band to a doorway or sturdy piece of furniture and hold the other end in one hand. With a slight bend in your knees, bring your elbow to 90 degrees with your hand near your chest (this is your starting position). Push your hand back so that your arm is straight and parallel with the ground, then return to the starting position. Your upper arm should be parallel with the ground the whole time and not move. Repeat on other side.
Lateral Arm Raises
While standing on the band, hold the handles with your palms facing in towards your sides. Raise your arms up until parallel with the ground (and no higher!). Try lifting your arms out to the side and then out to the front to work the shoulders in different ways.
Stand on the band and hold the handles at shoulder height with elbows bent and palms facing out. Push your arms straight up overhead then lower back to starting position.
Bent Over Row
Stand on the band with one foot and bend slightly at the hip. Pull arm back so that elbow goes back and hand goes in towards the chest. Switch sides and repeat. Think about pinching your shoulder blades as you pull the arms back.
Wrap the band behind your back at chest level, or anchor to a door. Start with hands in at chest level, and then push the handles out straight in front of you, pause, then return to starting position.
Stand on the band with feet shoulder width apart and bring the handles up to shoulder height with palms facing out. Squat down by lowering butt down and back like sitting in a chair, then return back to starting position. Squeeze your glutes on the way up. Make sure your knees do not go in front of your toes.
Lie on your back with your legs bent and feet on the ground. Wrap the band around your thighs, right above your knees. Move your knees apart until you feel resistance against the band. Raise your hips up and then lower back down until just about to touch the ground. Repeat. Keep resistance against the band through the entire set.
Standing Abduction and Adduction
Anchor the band to a doorway or sturdy piece of furniture. Loop the other end around your ankle. Stand with feet parallel and move the leg with the band out so your feel it through your glute and outer thigh. Repeat 8-12 times, then turn around and move the leg with the band so you are now pulling the band in front of the body, crossing over the support leg, to target the inner thigh.
With the band anchored to the doorway or furniture, wrap the other end around your ankle and face the direction of the anchor. Kick your leg back, feeling the contraction in your glute before returning to the start position. Repeat 8-12 times then switch legs.
These exercises are a great place to start to target the main muscles, but there are so many amazing workout variations you can put together with such a simple piece of exercise equipment! Resistance bands are a great addition to any home-workout area! They are inexpensive, don’t take up a lot of space, and you can get a great workout! There are many different products out there, and some come with handles and door anchors to add more support (like the ones pictured in this blog!). Check out the link for our recommended band set!