How to Use Resistance Bands at Home

Training & Fitness

In today's fast-paced world, finding time to hit the gym can be a challenge. Work commitments, family responsibilities, and the desire for a convenient workout solution have led many to explore the benefits of home fitness. Resistance has many benefits; versatile and space-efficient tools for effective workouts in the comfort of your own home. Resistance bands also provide what is known as “progressive resistance” - meaning that whatever exercise you are performing gets harder as you progress to the “top of the movement”. This differs from free-weights where the resistance remains largely the same throughout the movement. In this blog post, we'll delve into the portability and versatility of resistance bands and how they can help you embrace home fitness.

Resistance band exercise

How To Use Resistance Bands?

  1. Choose the Right Bands: Purchase a set of resistance bands with varying levels of resistance to cater to different exercises and muscle groups. You can get light, medium, and strong resistance bands. If you're new to the resistance band scene, consider a mix set that includes all these resistance levels, available in TPE (elastic) or fabric options. Experienced or those interested in heavy-duty workouts may be suited for strong or extra-strong resistance levels.

    Unsure how to choose the right resistance band for you? Read our previous post on different types of resistance bands for various uses.

  2. Create a Workout Space: Find a suitable area in your home with enough room to move freely. Find a spot in your home where you can stretch, lunge, and squat without bumping into furniture. Introducing a resistance bar kit can be helpful when doing yoga, pilates or low-impact exercises. It’s lightweight and portable, making it ideal for home workouts.

  3. Learn Proper Form: Correct form is essential to get the most out of your resistance band workouts and prevent injury. You can find online resources, videos, or consult a fitness professional for guidance.

Creating a Resistance Band Workout Routine

Consider combining exercises that target different muscle groups. Perform 3-4 sets of 10-15 reps for each exercise, gradually increasing the resistance as you progress. Your journey to becoming a resistance band guru is officially underway!

exercise gear

Basic Resistance Band Exercises

Here are some fundamental exercises to get you started:

Bicep Curls

  • Stand on the centre of the resistance band with your feet shoulder-width apart.
  • Hold the handles or ends of the band with your arms extended down.
  • Keep your elbows close to your sides as you curl your hands toward your shoulders.
  • Slowly release the band back to the starting position.
Squats
  • Stand on the centre of the resistance band with your feet shoulder-width apart.
  • Hold the handles or ends of the band at shoulder height.
  • Lower your body into a squat by bending your knees and hips.
  • Push through your heels to return to a standing position.
Seated Row
  • Sit with your legs extended, loop the resistance band around the soles of your feet, and hold the ends with your arms extended in front.
  • Pull the band towards your midsection by bending your elbows and squeezing your shoulder blades together.
  • Slowly extend your arms to return to the starting position.

Advanced Resistance Band Exercises

Comfortable with the basics? Try some more challenging exercises:

Push-Ups with Resistance Bands

  • Loop the band around your back and hold the ends in each hand while in a push-up position.
  • Perform push-ups while maintaining tension in the band.
  • This exercise increases resistance, targeting your chest and triceps effectively.

Lateral Band Walk

  • Place the band around your thighs, just above your knees.
  • Stand with your feet hip-width apart.
  • Take small steps to the side while maintaining tension on the band.
  • This exercise strengthens the hip abductors and glutes.

Standing Shoulder Press

  • Stand on the centre of the band with feet shoulder-width apart.
  • Hold the handles at shoulder height.
  • Push the handles overhead, extending your arms fully.
  • Slowly lower the handles back to shoulder height.


Banded exercises are a fantastic part of your fitness journey. Mix and match exercises to your level, focus on form, and up the resistance over time. Stay consistent, and you'll reach your fitness goals with these bands. So, grab your bands today at Greaves! We stock a wide range of resistance bands of different sizes and materials that best suit your exercise needs.

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