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December 28, 2022 2 min read

Resistance bands are a great tool for strength training and can be used to target specific muscle groups or for full body workouts.




Here is a sample training lesson for resistance bands:

  1. Warm up: It's important to warm up before starting any workout to prepare your muscles and reduce the risk of injury. Start with some dynamic stretches such as arm circles, leg swings, and bodyweight squats.

  2. Choose your resistance band: Resistance bands come in different levels of resistance, indicated by their color. Choose a band that provides enough resistance to challenge your muscles, but is not too difficult to perform the exercises with proper form.

  3. Start with basic exercises: Begin with exercises that use a single band and involve simple movements, such as bicep curls, tricep extensions, and lateral raises. Start with one set of 12-15 reps and gradually increase as you become more comfortable with the movements.

  4. Progress to more advanced exercises: Once you have mastered the basic exercises, you can progress to more advanced movements that involve using multiple bands or adding a balance challenge. Examples include squats with banded resistance, push-ups with bands, and banded lunges.

  5. Incorporate full body workouts: Resistance bands can be used for full body workouts by combining exercises that target different muscle groups. For example, you can do a set of bicep curls, followed by a set of tricep extensions, followed by a set of squats.

  6. Don't forget to cool down: After your workout, it's important to cool down with some static stretchesto help your muscles recover. Hold each stretch for 30 seconds and focus on deep, controlled breathing.


Remember to always use proper form when performing resistance band exercises to avoid injury and get the most out of your workout. It's also a good idea to consult with a personal trainer or fitness professional to ensure you are using the correct resistance and form for your fitness level.