Resistance bands are small but mighty tools that can build serious strength. You can use them to work your muscles from your head to your toes. They have a lot of benefits that make them a better choice than dumbbells or kettlebells. These bands use oppositional force to train your muscles, making them heavier the more you pull on them.

Moreover, you can easily adjust the workout intensity by moving the bands to different points on your body. You should also have light, medium, and heavy bands, for different muscle groups that would need different levels of resistance. For a full-body workout, choose four to five exercises from the list below. Perform each exercise for 45 seconds, then rest for 15 seconds. After you’re done with one set, take extended recovery as needed, then proceed to the next set. It is suggested that you complete four sets in total.

Here are some exercise band workouts for beginners:

Banded Front Squat

Stand in the middle of the resistance band with your feet hip-width apart, holding one end of the band in both hands.

1. Bend your arms to bring your hands up next to your ears, then lift your elbows up until your triceps are parallel to the floor and narrow. This is your starting position.
2. Keeping your arms still, engage the core and bend your knees to sink the hips back and down until your thighs are parallel to the floor.
3. Press through your feet to extend your legs and return to the standing position.

Lateral Walk

1. Wrap a resistance band around your thighs, and slowly sink the seat into a half-squat position.
2. Lift your right foot and take one step to the right, followed by the left foot.
3. Reverse the movement to return to starting position.

Abduction

1. Wrap a resistance band around your thighs, and slowly sink the seat into a half-squat position.
2. Lift your right foot and take one step to the right, followed by the left foot.
3. Reverse the movement to return to starting position.

Banded Lateral Step-Out Squat

1. Start standing with a resistance band wrapped just below your knees, your feet under your hips, and your hands clasped in front of your chest.
2. Take a big step to the right, then bend your knees, sit back, and lower until your thighs are parallel to the floor.
3. Engage your glutes and press back up through your heels to the starting position. Repeat on the other side.

Side Plank High Pull

1. Start on a side plank with the band under your left hand on the floor and the other end in your right hand.
2. Stay in the plank position as you pull the band up with the right hand, leading with your elbow.
3. Return to start.

Lateral Raise

1. Stand with your knees slightly bent, your feet staggered. Put your right foot forward and flat on the floor, your left back (heel high), with the middle of a resistance band looped underneath the arch of your right foot, your hands grasping it by the ends, with arms at your sides.
2. Raise your arms outward to the sides until parallel to the floor. Return slowly to the start.

Deadlift

1. Start by standing with your feet hip-distance apart and a resistance band wrapped around your arches.
2. Grab the top of the band with both hands and arms straight, and press your hips back into a hinged position.
3. Drive down through your heels to stand up straight, squeezing your glutes at the top.

Stay-Low Curtsy Lunge

1. Start in a lunge with your left foot forward, the band around your thighs.
2. Stay low with your chest lifted as you step your foot to the right into a curtsy lunge position.
3. Return to start.

Lateral Squat to Cross-Body Row

1. Stand with your feet slightly wider than shoulder-width apart. Wrap a resistance band around the arch of your left foot and hold the ends in your right hand.
2. Bend your left knee and sink your seat back until your thigh is parallel to the floor, extending your right hand down toward your left foot.
3. Re-extend your left leg, bending your right arm and your elbow wide, then pull your right hand up to chest height.

Banded Glute Bridge with Hip Abduction

1. Wrap a resistance band around your thighs and lie on your back with your knees bent and feet flat on the floor, and arms by your sides pressing into the mat. This is your starting position.
2. Brace your core, then press into your heels and squeeze your glutes to raise your hips toward the ceiling.
3. Pause, then press your knees out wide.
4. Return to start.

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