15 Resistance Band Exercises for Beginners That You Can Do Anytime, Anywhere

Whether you’re squeezing in workouts between meetings or carving out a proper routine at home, resistance bands might just be the most underrated piece of equipment in your fitness lineup. They’re lightweight, low-cost, and take up less space than a rolled-up yoga mat—but don’t let their simplicity fool you: Resistance bands can deliver a full-body burn that rivals any boutique studio class, especially when you know how to use them.

“Resistance bands come in a variety of lengths, difficulties—light, medium, heavy, extra-heavy—colors, and shapes,” says NASM-certified personal trainer Danny Saltos. “You can do a variety of exercises using resistance bands such as bicep curls, shoulder press, chest press, squats, and many more.” In other words, this one tool can mimic the resistance of cables and machines—no gym required.

Still, if you’re new to strength training or just figuring out how to use resistance bands at home, it can be hard to know where to start. That’s where this guide comes in. We’ll break down the benefits of resistance band workouts, plus 15 beginner-friendly exercises that target your arms, legs, core, and more—so you can start building strength with confidence.

Benefits of resistance band exercises

Strength training with a set of dumbbells or other hefty weights will get the job done, but when it comes to weights vs. resistance bands, the stretchy loops and cables have some distinct advantages.

1. Easy on the joints

“Resistance band exercises are very much like traditional weight-bearing exercises, except that they have an anchor point and therefore engage more of the body with each exercise,” says Floery Mahoney, founder of Board30, a fitness studio franchise that provides a full-body resistance band workout. “The smooth and constant tension is much better for your joints and even helps strengthen your joints the more you use them.” This is why many experts recommend resistance band exercises for seniors in particular.

2. Increases strength evenly

If you want to ensure a symmetrical workout, resistance bands have your back (and core, and arms—you get the gist). “Resistance band exercises increase strength evenly, both concentrically and eccentrically [meaning, when you contract and release], so your muscles are strong but more pliable and less injury-prone,” Mahoney says. This can also be useful if you’re trying to maximize time under tension since you can keep that tension on both the way up and the way down.

3. Builds muscle

Resistance bands may look flimsy, but don’t be fooled: They can help you build some serious muscle. “You can build muscle mass using resistance bands by increasing the tension and doing fewer reps,” Mahoney says. “You can also incorporate cardio more easily than with weights,” which are bulkier and more unwieldy.

4. Travel friendly

Resistance bands make a great travel companion. You literally need no other equipment (see versatility benefit below). “Stuff them in your luggage or throw them in your backpack,” Saltos says. “Some can even be bundled together in a small mesh bag.”

5. Versatile

Versatility is another big benefit of resistance band exercises. “You can do just about every gym movement from the comfort of your own home,” Saltos says. “You can work your glutes, quads, chest, back, arms, and abs, all with a good set of bands.”

6. Great for all fitness levels

Whether you’re just starting to get into your fitness flow or you’re a total fitness fanatic, resistance bands work great for folks at all fitness levels because they come in a range of resistances. “Most sets of bands come in a variety of bright colors,” Saltos says. “This is visually appealing but also serves as a way to identify the different thicknesses/difficulties of each band. The lighter bands offer less resistance, and the heavier bands offer much greater resistance.”

15 resistance band exercises for beginners

Here are some of the experts favorite resistance band exercises, that work every major muscle group. Remember: There's no one way to complete these moves. You could choose a few from each category and complete them as a complete workout when you're on the go or working out in your living room; or, you could mix a few into your regular gym routine.

Upper body resistance band exercises 

1. Banded Bicep Curl

• Stand with feet hip-width apart on the center of the band.
• Hold the handles or ends of the band with palms facing up.
• Keep elbows close to your sides and slowly curl your hands toward your shoulders.
• Pause, then lower with control.
• Repeat for 10–12 reps.

2. Resistance Band Shoulder Press

• Stand on the band and bring handles to shoulder height, palms facing forward.
• Press arms straight overhead, fully extending but not locking your elbows.
• Lower slowly to starting position.
• Repeat for 8–10 reps.

3. Resistance Band Chest Press

• Anchor the band behind you (e.g., around a pole or closed door).
• Hold handles at chest height, elbows bent.
• Press arms forward until fully extended.
• Return to start with control.
• Do 10–12 reps.

4. Banded Bent-Over Row

• Stand on the band with feet shoulder-width apart.
• Hinge at the hips and grab the band ends with palms facing each other.
• Pull hands toward your ribcage, squeezing shoulder blades together.
• Lower slowly.
• Complete 10–12 reps.

5. Resistance Band Triceps Kickback

• Step on the band with one foot and hinge forward at the hips.
• Hold the ends with elbows bent and tight to your sides.
• Extend your arms straight back, then return to start.
• Do 10–12 reps.

Lower body resistance band exercises 

6. Banded Squat

• Stand on the band with feet shoulder-width apart, handles at shoulder height.
• Lower into a squat, keeping knees behind toes and chest lifted.
• Push through heels to stand.
• Repeat for 12–15 reps.

7. Resistance Band Glute Bridge

• Lie on your back with knees bent and a mini band above your knees.
• Press through heels to lift hips, squeezing glutes at the top.
• Lower slowly.
• Complete 12–15 reps.

8. Standing Side Leg Lift (Hip Abduction)

• Place a mini band around your ankles.
• Stand tall and shift weight to one leg.
• Lift the opposite leg out to the side with control.
• Return to start.
• Do 12 reps per side.

9. Resistance Band Deadlift

• Stand on the center of the band with feet hip-width apart.
• Hold the band handles and hinge at the hips, keeping back flat.
• Drive hips forward to stand up straight.
• Lower and repeat for 10 reps.

10. Banded Lateral Walks

• Place a mini band around your thighs or ankles.
• Lower into a quarter squat.
• Step to the side, keeping tension in the band.
• Take 8–10 steps each direction.

Core resistance band exercises 

11. Resistance Band Russian Twists

• Sit with knees bent, band wrapped around feet.
• Hold the band with both hands and lean back slightly.
• Rotate the torso to one side, then the other.
• Repeat for 30 seconds.

12. Seated Band Row 

• Sit with legs extended, band around feet.
• Hold the ends of the band and sit tall.
• Pull elbows back to row, then return.
• Do 10–12 reps.

13. Banded Bird Dog Pull

• Loop one end of the band around your right foot and hold the other end in your left hand.
• On hands and knees, extend the right leg and left arm.
• Pull your elbow and knee together under your body.
• Repeat 10 reps per side.

14. Resistance Band Bicycle Crunch

• Lie on your back with a mini band around your feet.
• Lift shoulders and legs off the floor.
• Bring opposite elbow to knee, switching sides like a bicycle.
• Continue for 30 seconds.

15. Pallof Press 

• Anchor band at chest height beside you.
• Hold the band with both hands and step away from the anchor point to create tension.
• Press hands straight out in front of you, resisting the pull.
• Hold for a few seconds, then slowly return to start.
• Do 8–10 reps per side.

Resistance band exercise tips for beginners

Test the resistance level

Before you start getting into reps, Mahoney recommends testing the level of the band’s resistance first. If the resistance is too much or not enough, you can then adjust as needed.

How do you know what strength resistance band is best for beginners?

“Choose a band level that is challenging but that you can move through your full range of motion,”  Alissa Tucker, CPT, CES, the master trainer of AKT, previously told Well+Good about resistance band workouts. “If you’re not sure which level band to choose, we always recommend grabbing two. You can start with the heavier band and if/when you feel your form start to slip or that you’re cutting your range of motion short, switch to the lighter band.”

Watch your form

As with any other style of exercise, Mahoney says watching your form is key. “Engage your core to protect your spine and don’t lock out your joints,” she says. If something doesn’t feel right, Saltos says that’s a sign to double-check your form.

Start slow

Although these resistance band exercises are great for beginners, you should take it easy (and slowly) when you’re first starting out. “Start by doing 30-minute workouts three times per week,” Saltos says. “You can slowly build up to 45 and 60 min workouts over the course of time.”

Experiment

Keep your resistance band training interesting by experimenting and finding what feels good. “Play around with different modalities such as higher reps using lighter bands and lower reps using heavier bands,” Saltos says. “You can also do exercises for time, which is a great way to challenge your muscular endurance.”