List of Resistance Band Exercises by Muscle Group (2024)

FAQs

What muscle groups do resistance bands work out? ›

Use them correctly and you can hit all the major muscle groups in your body, including your chest, back, shoulders, arms, glutes (buttocks), legs, and core, he says. Read on to learn what makes resistance bands so effective, how to use them, and more.

Lateral Raise

Stand up, place both feet on the middle of the resistance band and hold each end of it with your hands. Raise both arms to the side, until they reach shoulder height, then return to your starting position and repeat ten times.

Absolutely. In fact, a 2019 study shows that training using resistance bands provides similar strength gains to using conventional gym equipment. “Resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights,” says Travers.

Generally, you can do resistance bands workouts 6 days a week to develop lean muscle mass, or full-body workouts for athletic performance benefits. As long as you maintain a healthy recovery time between workouts, you can easily use resistance bands up to six times per week.

Using resistance bands, it is difficult to compare the progress of your day to day workouts. Slightly changing your grip on the elastic band has an immediate effect on the tension of the band. It is almost impossible to compare your exercises.

When starting a strength-training routine, most people head to the weight rack. But when it comes to working your muscles, dumbbells aren't the only tool available. Resistance bands have become an increasingly popular way to add a strength component to workouts and increase muscle tone.

While you can resistance train everyday, for most people it may offer no additional benefits toward reaching their goal when compared to training only three to five days per week.

Yes, resistance bands are effective for fat loss. They work by creating muscle tension and engaging multiple muscle groups simultaneously, leading to higher calorie expenditure during workouts. Resistance band exercises also boost metabolism, increasing calorie burn and aiding in fat loss.

However, unlike dumbbells, resistance bands maintain constant tension on muscle groups throughout the entire movement of an exercise and therefore create greater muscle growth, Zocchi said.

The amount of time it takes to build muscle using resistance bands depends on a number of factors, including your starting fitness level, your diet, and your training routine. However, most people can expect to see noticeable results within 4 to 8 weeks of regular training.

Why use resistance bands instead of weights? ›

Resistance bands make it more challenging to overextend the joints than free weights, so the risk of injury is relatively low. The elastic tension naturally limits the range of motion, making it safer for home use. Also, there is no risk of dropping a heavy weight on your foot.

I recommend starting with a 10-minute resistance band workout and seeing how you feel. This can be your entire workout, or part of a longer workout. You can also continue doing exercises beyond 10 minutes if your fitness level is more advanced. Each workout in this month's plan should take about 10 minutes.

These guidelines emphasize the benefits low-impact resistance workouts provide for restoring and encouraging the physical well-being of older adults. One of the primary reasons why resistance band workouts for seniors are advised is because they can significantly reduce the age-related loss of muscle mass and strength.

Despite their obvious differences in size, both free weights and resistance bands are effective strength-training tools. Progressive overload and resistance variables can be applied to each, including working through a full range of motion and manipulating the load.

Using resistance bands is a great way to build strength!

There are many different exercises you can do with resistance bands to target your glutes including glute bridges, hip thrusts, kickbacks, clam shells, and lateral band walks.