Here’s How You Should Use Resistance Bands

Stepping on a fitness journey often involves exploring versatile and efficient workout tools, and resistance bands stand out as one of the most accessible and effective options. They can be used for various workout types such as strength training, pilates, cardio, core, and much more. However, some people may overlook their importance due to a misconception that these bands provide limited resistance and exercise options compared to other home exercise equipment like treadmills, spin bikes, jump ropes, and stair-climbers.

Contrary to this misconception, resistance bands offer a wide range of resistance levels and a multitude of exercises. To help you make the most of these versatile bands, we’ve created this guide, discussing the nuances of resistance bands, covering topics such as choosing the right resistance level, utilising them effectively, and providing detailed instructions on various full-body exercises you can do with your resistance band. Keep reading:

How to Choose the Right Resistance Band Weight?

Understanding Resistance Levels:

Resistance bands come in various levels, typically categorised by colour, indicating their level of tension. Lighter colours represent lighter resistance, while darker colours signify heavier resistance. It’s essential to choose a resistance level that aligns with your fitness goals and current strength level.

How to Choose Resistance Band Weight?

If you’re new to resistance bands, begin with a lighter resistance to familiarise yourself with the movements and prevent strain. As your strength improves, gradually progress to higher resistance levels to continue challenging your muscles.

Make sure to tailor the resistance level based on your fitness goals. Lighter bands are suitable for endurance and toning, while heavier bands are ideal for strength-building.

How to Use Resistance Bands?

1. Proper Setup:

Secure the band by anchoring it to a stable point, such as a sturdy pole or even a door frame. Ensure a firm grip on the band handles or loops, maintaining proper hand placement to optimize resistance.

2. Body Positioning:

Maintain a stable and balanced stance, distributing your weight evenly to prevent injury. Keep your back straight and engage your core to maintain proper posture throughout the exercises.

3. Range of Motion:

Emphasize controlled movements during both the concentric (shortening) and eccentric (lengthening) phases of each exercise. Avoid overstretching while the resistance bands provide elasticity to prevent any injuries.

Full-Body Resistance Band Exercises

Opposition Jacks

This is a full-body cardiovascular workout that engages your chest, shoulders and legs. It improves coordination and agility.

How to do it?

I. Stand on the centre of the resistance band with feet shoulder-width apart.

II. Hold the handles or loops at shoulder height.

III. Simultaneously press the arms outward and jump the feet apart.

IV. Return to the starting position with controlled movements.


Resisted Boxer:

This workout targets the chest, shoulders, and arms. It helps in improving your cardiovascular endurance and upper-body strength.

How to do it?

I. Anchor the band at chest height.

II. Hold the handles or loops, maintaining a boxing stance.

III. Perform controlled punches while resisting the band tension.

IV. Alternate punches and maintain proper form.

Press Back:

This is a dynamic exercise that focuses on strengthening the triceps and upper back muscles. The movement also engages the triceps, promoting increased arm strength and toning.

How to do it?

I. Anchor the band at waist height.

II. Hold the handles or loops with arms extended.

III. Press the arms backwards, engaging the triceps.

IV. Return to the starting position with controlled movements.

Resistance Band Deadlift:

Engaging in the resistance band deadlift specifically targets the glutes, hamstrings, and lower back. This exercise mimics the traditional deadlift but with the added advantage of resistance provided by the band, intensifying the engagement of key muscle groups. The resistance band deadlift is a highly effective and versatile workout that not only replicates a fundamental compound movement but also enhances strength and stability in the lower body, making it an invaluable addition to any comprehensive fitness routine.

How to do it?

I. Stand on the band with feet hip-width apart.

II. Hold the handles or loops in front of your thighs.

III. Hinge at the hips, lowering the torso while keeping the back straight.

IV. Return to the starting position, engaging the glutes and hamstrings.


By incorporating resistance bands into your squat routine, you engage key muscle groups such as the quadriceps, hamstrings, and glutes, fostering comprehensive lower body development. Additionally, the resistance provided by the bands adds an extra challenge, intensifying the workout and promoting increased strength in the lower body.

How to do it?

I. Stand on the band with feet shoulder-width apart.

II. Hold the handles or loops at shoulder height.

III. Perform a squat, pushing the hips back and bending the knees.

IV. Return to the starting position, engaging the quadriceps and glutes.

Resistance Row:

This exercise effectively targets key muscle groups including the upper back, shoulders, and biceps, fostering muscle development and toning. Additionally, the Resistance Row plays a pivotal role in enhancing posture by promoting scapular stability. By consistently incorporating this exercise into your routine, you not only strengthen crucial upper-body muscles but also contribute to improved posture and overall upper-body functionality.

How to do it?

I. Secure the band at chest height.

II. Hold the handles or loops with arms extended.

III.  Pull the handles toward your chest, squeezing the shoulder blades.

IV. Return to the starting position with controlled movements.

Safety Tips and Considerations

Inspect Your Band:

Regularly check your resistance band for any signs of wear, tears, or damage. Replace any compromised bands to ensure safety during workouts.

Proper Warm-Up:

Before using resistance bands for a full-body workout, engage in a thorough warm-up to prepare your muscles and joints for the exercises.

Gradual Progression:

Start with lower resistance levels and gradually progress to higher levels as your strength improves. Avoid using bands that are too challenging to maintain proper form.

Breathing and Hydration:

Remember to breathe consistently during exercises and stay hydrated throughout your workout session.


Mastering the use of resistance bands opens up a world of possibilities for a versatile and effective full-body workout. Lee Warehouse, committed to providing top-quality gym equipment in New Zealand, encourages you to incorporate these detailed instructions and exercises into your routine. Whether you’re a beginner or an experienced fitness enthusiast, resistance bands offer a dynamic and adaptable approach to achieving your fitness goals. To learn more about our fitness equipment, feel free to contact our experts.

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