The Ultimate Full Body Resistance Band Workout For Beginners

Resistance bands are one of the most reliable and versatile tools out there to help you in strength training. That’s why I’ve put together this full body resistance band workout for beginners for you to check out how this piece of equipment works great for different groups of people with fewer chances of injuring yourself. 

Resistance bands are smaller, more lightweight, and easier to bring with you compared to heavier training equipment like dumbbells and kettlebells.

Despite a more lightweight form, these bands can be used to engage just about any muscle group without putting too much pressure on your joints.

Throughout an entire movement, there remains a tension in the band. With this, you get to stimulate different muscle fibers and eventually build strength. 

With resistance bands being a highly versatile tool, they’re great for anyone who’s long been involved in strength training or who’s just getting started in their fitness journey.

For this reason, you can check out more of this full body resistance band workout for beginners that’s going to fire up your muscles, increase your range of motion, and boost overall strength.

Related: 7 Best Resistance Bands You Can Buy

Benefits of Resistance Band Training 

Before delving into the workouts, let’s just remind ourselves of how simple and straightforward it can be to become a bit fitter.

Instead of constantly strapping yourself to trendy tools or straining under excessively heavy weights that give you bad form, you only need to work your body a bit more than what it’s used to. 

Female doing a resistance band lunge.

A great way of doing so is to pull out your resistance bands in various directions to effectively stimulate and strengthen your muscles. Here are some of the best ways on how you can benefit from resistance bands:


Although dumbbells offer a heavy lift and weight machines are more stable to use, they won’t top the versatility that resistance bands have. You won’t stop with just a few workouts because the possibilities are too many.

From band lunges and sidestep squats to adding bicep curls or an overhead press, your options are endless. 

Cheap but effective

Resistance bands don’t cost a lot yet it guarantees strength-gaining results, and they’re probably far more beneficial than you think. They’re an incredible tool to increase your strength and still add some muscle.

You can also use resistance bands for high-intensity interval workouts, especially when looking to burn plenty of calories and enhance your cardiovascular fitness.

Plus, resistance bands are not affected by gravity. This will enable you to perform literally hundreds of movements that you cannot do with weights. 

Guaranteed strength building effects 

Compared to weights, resistance bands allow your muscles to feel the tension when you’re performing exercises. Actually, you’ll feel the tension during the full range of motion.

You don’t have to build upon gravity to create resistance as with free weights. The continuous tension provided by resistance bands is a fundamental factor in muscle building as it generates this favorable level of metabolic pressure and pump. 

This is crucial for strength building. That’s why if you’re into powerlifting, you’ve probably used these resistance bands to complement free weights. This effectively increases your strength when it comes to the bench press, squat, and other movements. 

Orange resistance band next to dumbbells.

Explosive training

Another impressive benefit of resistance bands is their ability to provide explosive training. You get to control the speed of your reps. Whichever movement you’re performing, these bands enable you to carry out reps at the speed that you choose.  

Your muscle fibers, which have much potential in growing bigger and stronger, are activated and engaged in explosive training. Ultimately, as these resistance bands stress your muscles, you’ll eventually maximize your gains. 

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Resistance bands are also one of the most convenient, portable forms of training equipment. Pack them quickly in your bag and slip a workout whether you’re at the office or in a hotel room for travel just as easily you would in your own home or at the gym.

Also, how much time would it take you to set up 3 or 4 resistance bands for your strength training? The answer is considerably less than having to go all the way to the gym or bringing out your free weight equipment at home. 

Choosing A Resistance Level

You should choose resistance bands based on your current fitness level as well as the current strength in the muscle groups that you want to target. As you perform the exercise, the resistance band should be firmly placed and secured enough.

Different colored and weighted resistance bands hanging from a barbell

So how exactly do you choose the suitable resistance level for you?

Resistance bands are color-coded; these include

  • yellow (extra-light resistance for beginners or seniors)
  • green (light resistance)
  • red (medium)
  • blue (heavy)
  • purple/black (ultra-heavy)

Please be aware certain brands may differ from this color code.

Some tips for you:

  • If you’re looking to boost strength, try performing fewer repetitions with higher resistance.
  • If you’re working on endurance, perform more repetitions at less resistance.
  • If your resistance band feels pretty easy, you’ll quickly notice. On the other hand, if it’s too difficult, trust me, you won’t finish your reps through the full range of motion. 
  • Also, a single resistance band may not work effectively for your entire body. Various muscles exhibit different strengths, so you may want to go for not just one but two or three different resistance levels. 

Check Out: The Ultimate Full Body Medicine Ball Workout

Best Resistance Band Workouts for Beginners

If you’re out of ideas for what to do in your next workout, let me help you out. The following movements work best if you’re looking to perform a full body resistance band workout soon. 

You can use these resistance band exercises in two ways:

  1. As a full-body strength workout or for a specific body/muscle group, by using 3 to 5 exercises, performing them for 10 to 30 reps, and then repeating for 2 to 5 sets. These reps and sets will be determined by your fitness level as well as your band’s resistance level.
  2. Using them as part of a HIIT Circuit. You are going to experience exactly what this is like below. It’s a great way of strengthening your muscles whilst burning fat at the same time.
  3. As a warm-up exercise to engage a specific muscle group. Let’s say you’re finding it hard to stimulate your glutes. Try 2 to 3 rounds of side squats with resistance bands before your leg workout. This will allow your glutes to contract more effectively and relax more quickly. Do as many reps as you seem fit. 

When you get stronger, you need to push yourself harder in your training sessions. This means you should be capable of lifting heavier over time to challenge your muscles and promote progressive overload.

This kind of progress is highly possible with resistance bands. You only need a couple of lightweight bands, which can range from extra small to extra heavy, as you move forward with your training and gain strength over time.

Below I am going to show you a few exercises you can do to strengthen your arms, thighs and glutes. However for a full list of the best resistance band exercises for strengthening and toning your muscles click here.

Triceps Extension

Muscles to target: Triceps 

Bend your elbows and hold the resistance band firmly in your hands with your elbows. Position your right elbow over your head. Make sure your right forearm is parallel to the ground.

Your left hand should be placed in front of your left shoulder. Reach out with your right arm and keep it close to your head. When your right arm goes to a straight position, you will feel the stretching of the resistance band and your right upper arm muscles working.

Go back to your starting position.

Bicep Curl

Muscles to target: Biceps

On a standing position, tuck your resistance band underneath both of your feet and hold it with both hands.

As you pull your hands up toward your shoulders, you will feel the resistance of the band. Your upper arms must remain stationary when you’re pulling on the band.

Keep your elbows under your shoulders and close to your body.

After releasing your grip, return to your starting position. You can also do your reps on one side of your body first, and then move on to the other side.

Fire Hydrants

Muscles to target: Glutes and hamstrings

For your starting position, get down on all fours. Your resistance band should be positioned above your knees. Make sure your neck, back, and hips are properly aligned

Move and raise your right leg out to your side so you’re stretching the band. Only your right leg should move as the rest of your body stays in place. Do not turn to your side. Then go back to your starting position. Perform these reps on one side and then move on to the other side. 

Jump squat

Muscles to target: Glutes and thighs

Start with a standing position and place your feet shoulder-width apart. Your toes should be parallel or positioned slightly outward. Your resistance band should be placed above your knees.

Do a regular squat and then with greater force, rise into a jump. Land softly but firmly on the balls of your feet. You can either return to a standing position in between or continue with another jump squat.

Hip abduction

Muscles to target: Glutes

Stand beside a wall so you can firmly hold on to it for support. Place your resistance band around your ankles. If you choose to reduce the resistance, simply move the band above your knees.

Begin by lifting your right leg to your side but don’t forget to squeeze your outer glute as you lift. Make sure your body retains a straight form. Never bend your torso. Then go back to the starting position. You can do reps first on one side, then move on to the other side.

One Of My favorite Full Body Resistance Band Workouts

Why is this one of my favorite workouts to follow? Because it will not only work every single muscle in your body it will help you burn a ton of fat and also work on your cardiovascular fitness.

Also its short and intense making it easier to mentally focus through the whole session.

Equipment: One or more resistance bands so you can easily switch them as needed.

For beginners, chose a band you can comfortably perform each exercise with for the entire set.

While this is a full body resistance band workout for beginners, people of intermediate and advanced levels can perform this as well but at a much greater intensity. 

Here’s an example of a full body resistance band workout that will help you in toning and strengthening both your upper body and legs. This is a high intensity 10-minute workout.

The calories you burn will depend on your height and weight plus the intensity of work and effort you’re putting into the workout. If you add this to your weekly training regimen, you’re bound to see the results you’ve been looking forward to. These include increases in strength, muscle tone, and fat loss.

These are the resistance band exercises included in this video that can be performed by everyone in all skill levels. You can adjust the number of reps and sets depending on your level.

  • Squat To Push Press
  • Bicep Curls
  • Tricep Extensions
  • Hamstring Curl To Supermans
  • Bulgarian Squat
  • Lateral Raise
  • Push ups
  • Standing Low Row
  • Torso Twist
  • Alternating Leg Lift
  • Ab Crunch

The tension of the resistance band increases your bodily awareness. Repeatedly performing these exercises with bands enables you to strengthen the proper form of these movements. 

Once you develop a proper form, you can increase your resistance level and experience serious burns while doing these movements. You can also move forward and progress towards advanced exercises.

Key Points to Remember

Now that you have an idea about which exercises to perform, here’s how you can further increase your capacity for muscle building and growth:

  • Increase the volume of your exercises– you can achieve this by adding more sets to your planned workout and/or adding more exercises/movements.
  • Reduce rest time– having reduced rest time means your muscles get to experience more stress and pressure. 
  • Increase workout frequency– at some point, you’ll be able to increase the times that you perform your workout, let’s say from 3 times a week to 4 times. You can come to a point wherein you can complete two workouts per day, although not necessarily with the use of resistance bands for both. For instance, one workout can be dedicated to resistance training while the other is a short Band HIIT Workout. That said, you need to be aware of your body without overtraining.
  • Increase resistance level– trying on a band that has a higher resistance level is always the easy way out. However, it can be difficult to know precisely how much resistance you’re using. Still, a particular resistance level will work effectively for you if you have an awareness of your body, combine multiple bands to increase the challenge, and monitor your performance over the previous workouts. 
  • Combine with other training equipment- while resistance bands have no downside at all and work impressively on their own, you can always combine them with other training equipment. For instance, doing bicep curls using a resistance band plus a dumbbell might just give you your desired combined benefits of both bits of equipment.

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Full Body Resistance Band Workout

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