5 Easy Resistance Band Exercises to Build Muscle and Strength

The general school of thought is that if you want to build muscle and strength ^[1], you need to use a lot of body weight, like that available when using dumbbells, barbells, or weight machines.

The truth is that you can get just as good of a workout and build muscle and strength using 5 resistance exercises ^[2] and your own body. Moreover, you can get just as good of a workout and build muscle and strength training exercises using resistance and your own body.

As per Dr. Jordan Metzl, Sports Medicine Physician  “Incorporating resistance bands into your strength training routine can enhance muscle strength, improve flexibility, and decrease the risk of injury. These bands are versatile tools that allow for a full range of motion and can be easily adapted to various fitness levels, making them excellent for both rehabilitation and athletic training.”

Moreover, not only does this weight training mean that you don’t have to spend a lot of money by joining your local gym or investing in expensive equipment that may gather dust later on, but you can also do these exercises just about anywhere, including at work or in your home.

Furthermore, for these 5 resistance exercises, all you need is a quality resistance band. The style doesn’t matter, so those with loped tubing on the ends will work just as well as those with handles at either end.

You may invest in a couple of free weights with different resistance bands ^[3], with one having a little more give for when you are just starting and another one that requires a little more effort to stretch.

1. Squat to Press

Squat to Press

For this exercise, you may utilize a light resistance band.

• Begin in an upright standing position with your feet shoulder-width apart, while maintaining good alignment with your head, shoulders, hips, and legs.
• Then, place your hands on the side. Hold the ends of the resistance band and step both feet in the center.
• Engage your core. Bend both knees to move into a deep squat position, and raise back up, bringing your hands at shoulder level with palms facing away from you.
• Moreover, lift your arms overhead to create more resistance on the band.
• Return to the starting position and repeat the sequence of movement. Additionally, start with one set of 5 repetitions. 

2. Reverse Lunge to Curl

Reverse Lunge to a Curl

For this exercise, you may utilize a light resistance band.

• Begin in an upright standing position with your feet hip width apart, while maintaining good alignment with your head, shoulders, hips, and legs.
• Then, place your hands on the side. Hold the ends of the resistance band and step both feet in the center. Engage your core.
• Take a big step back with one leg and bend your front knee to move into a low lunge position.
• Moreover, raise back up,  bringing your hands at shoulder level creating a resistance on the band. Hold the position for a couple of seconds and return back to the starting position.
• Repeat the movement on the opposite side. Additionally, start with one set of 5 repetitions on each side.

3. Row to Tricep Extension

Row to Tricep Extension

For this exercise, you may utilize a light resistance band.

• Begin in an upright standing position with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs.
• Then, place your hands on the side. Additionally, hold the ends of the resistance band and step both feet in the center. Engage your core.
• Bend both knees and hinge through your hips to move your upper body forward and lift your arms at chest level.
• Lower your arms back to the starting position and then extend your arms straight back to slightly past your hips for the tricep extension.
• Moreover, return to the starting position and repeat the sequence of movements.   
• Start with one set of 5 repetitions. 

4. Two-way Tubing Exercise

Two-way Tubing Exercise

For this exercise, you may utilize a light resistance band.

• Begin in an upright standing position with your feet hip-width apart, while maintaining good alignment with your head, shoulders, hips, and legs.
• Then, place your hands on the side. Hold the ends of the resistance band and step both feet in the center.
• Release one end of the band and keep your hand on the side. Engage your core.
• Lift and extend one arm to the side at shoulder level, creating resistance to the band, then lower your arm down and extend your arm out front at shoulder height.
• Moreover, relax and repeat the sequence of movements on the opposite side. 
• Start with one set of 5 repetitions on each side.  

5. Side Lunge to Woodchop

Side Lunge to Woodchop

For this exercise, you may utilize a light resistance band.

• Begin in an upright standing position with your feet considerably wider than shoulder-width apart, and maintain good alignment with your head, shoulders, and hips.
• Step onto the center of the resistance band with one foot and hold one handle in both hands. Engage your core.
• Bend your left knee as you hinge through your hips to move your upper body forward to the side while keeping your opposite leg straight.
• Then, raise back up as you pull the bands up overhead, twisting your body to the right side, creating resistance to the band.
• Moreover, return to the starting position and repeat the movement with 5 repetitions.
• Repeat the movement on the opposite side. Start with one set of 5 repetitions on each side.

Bonus Exercises:

• To make these 5 resistance exercises more intense, moreover, you can add more sets or repetitions.

• You can also use stringer resistance bands.

No matter where you are ―even when you are traveling ― you can do any one of these 5 resistance exercises, or all of them, and increase your strength and muscle tone ^[4] without digging too deep into your wallet.

For your guide to the best glute exercises, check out The Best Gluteus Maximus Exercises, here!

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