8 Benefits of Resistance Bands

Resistance bands are long, stretchy bands used to strengthen muscles and increase flexibility. As the band stretches, it provides resistance or “pull” against you. The thicker the band, the more force is needed to stretch it. 

Resistance bands may be a continuous loop or a single tube with handles on both ends. These versatile tools can be added to many bodyweight exercises to make them more challenging. They’re a great way to get the benefits of strength training.

Learn more about the benefits of resistance bands and how to add them to your workouts. 

1. Strengthen muscles

Adding external resistance to your body weight helps overload your muscles. And this forces them to work harder. Resistance bands are great for this. Other strength-training tools can include: 

• Dumbbells

• Weight machines

• Barbells

All of these allow you to perform exercises with added resistance.

Resistance bands may be preferable to dumbbells or hand weights in some cases. That’s because they provide tension throughout the entire range of motion of an exercise. More time under tension means more time to stretch and strengthen muscle fibers.

2. Improve functional strength

Resistance bands challenge your muscles throughout their full range of motion. This means they can improve functional strength. Functional strength refers to your ability to perform complex everyday movements using multiple muscle groups — like squatting or lifting things overhead.

3. Build muscle

Like other forms of strength training, resistance bands can build muscle. To maximize muscle growth, here’s what to focus on:

• Perform 3 sets of each exercise. 

• Aim for 8 to 12 repetitions. 

• Build up to 3 workouts per week.

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4. Increase flexibility and range of motion

Resistance bands are often used for rehabilitation exercises and functional training. The recoiling nature of a resistance band can help gradually pull on tight tissues and joint capsules to increase their range of motion. Athletes recovering from injury often progress through resistance band exercises. 

5. Safer than using weights

For some people, resistance bands may be a safer way to weight train than using hand weights. People with balance issues may be at risk for falling or dropping weights. And individuals with back pain may struggle to perform lower body exercises like weighted squats without discomfort. Adding resistance bands to your squat can intensify the exercise without loading your spine with weight. 

6. Improve heart health

When you add resistance bands to make a movement more difficult, there’s another muscle you’re training: your heart. Strength training, including resistance band workouts, can improve heart health. By adding resistance, bands make the heart work harder. This improves the pumping power of the heart over time. Studies suggest that strength training can lower blood pressure.

7. Provide versatile exercise

The options are endless when it comes to exercises with resistance bands. You can perform a variety of exercises for upper, lower, and whole body using resistance bands. 

Resistance bands come in different levels of resistance, so they can be used by people of all fitness levels. Thicker bands provide more tension and are great for advanced athletes or stronger muscle groups. Thinner bands provide less resistance and are great for beginners or weaker muscle groups.

8. Offer a portable, convenient way to exercise

Exercise bands are portable, lightweight, and cost effective. This makes them a good training tool for workouts at home and while traveling.

Resistance band exercises

Getting started with resistance bands can be overwhelming for beginners. But you don’t actually need much to get started. 

First, select a resistance band that fits the exercise you plan on doing. Resistance bands with handles on both ends are used for many upper body moves. A loop resistance band is great for exercises to strengthen the hips and glutes. 

Pick a thinner, low tension band to start with. As you get stronger, you can use a band that’s thicker and harder to stretch. 

Now you’re ready to try one of these easy resistance band exercises for beginners.

1. Resistance band bicep curls

Bicep curls are a great upper body exercise for beginners. Use this exercise to learn how to keep tension in your resistance band through the entire movement. 

• Step 1: Stand in the middle of a resistance band. Grip a handle in each hand, with your arms down at your sides. Your palms should face forward. Separate your feet far enough that there’s some tension in the band in the starting position.

• Step 2: Curl the handles up to your shoulders by bending your elbows. Keep your elbows tucked into your rib cage. Don’t allow them to separate from your torso or flare out to the sides.

• Step 3: Hold the top position for 2 to 3 seconds.

• Step 4: Slowly extend your elbows to lower the band back down. Make sure to keep your elbows and upper arms glued to your sides so that only your lower arms are moving.

2. Resistance band single-arm rows

Rows are one of the best exercises for the muscles in your back and shoulders. This version also works the core muscles because you have to stabilize your trunk while only one side moves.

• Step 1: Secure a resistance band with handles around a stable object at chest height. Hold both handles in one hand.

• Step 2: Step far enough away from the anchor point so that there’s moderate tension on the band when your arm is fully extended in front of your body. Beginners can use a staggered stance. This means you will step one foot 2 to 3 inches in front of the other. Advanced athletes can drop down into a split squat. 

• Step 3: Pull the band toward the side of your ribcage by bending your elbow. Keep your core tight, chest up, and back straight. The handle should almost graze your rib cage. Shoot your elbow toward the wall behind you.

• Step 4: Pause briefly when your elbow is as far back as it’ll go. The handle should be just behind your torso.

• Step 5: Slowly extend your arm to return to the starting position. Make sure to resist the pole of the band. Use your muscles rather than rely on the elastic nature of the band.

• Step 6: Complete 8 to 12 reps. Then switch sides. 

3. Resistance band thrusters

Thrusters are an efficient resistance band exercise because they work most of the major muscles in your body.

• Step 1: Stand in the middle of a resistance band. Grip a handle in each hand. Bring the handles up to each shoulder. Your palms should face forward. This is the starting position.

• Step 2: Squat down by sitting your hips back and bending your knees. 

• Step 3: Lower your body until your thighs are parallel to the floor. Keep your core tight and back straight. Keep your chest up. 

• Step 4: Press through your heels to stand up. As you rise, press each handle overhead. 

• Step 5: Bend your elbows to bring the handles back to shoulder height.

• Step 6: Start the next rep by lowering down into a squat. 

4. Pallof presses 

Pallof presses are a functional core exercise. This movement trains the muscles to resist rotation. It also strengthens the deep abdominal muscles that can help protect the spine.

• Step 1: Attach a resistance band with a handle to a stable object at chest height. 

• Step 2: Position your body at a 90-degree angle from the anchor point of the band. This means that the anchor should be to your right or left.

• Step 3: Hold the handles of the band together in both hands. Bring your hands into your chest. Stand far enough away from the anchor of the band to feel significant tension in the starting point.

• Step 4: Engage your core and glutes. Keep your body stiff like a board. Press the handle straight out in front of your chest. Don’t allow the band to pull your arms toward the anchor.

• Step 5: Pause when your hands are straight out in front of your chest.

• Step 6: Slowly bend your elbows to bring the handles back to your sternum.

• Step 7: Complete 12 slow reps. Turn around to face the other direction. Complete 12 more reps.

Beginners should start with 2 workouts per week. Perform 1 or 2 exercises for each major muscle group. Start with just one set of 8 to 10 reps, and build up to two sets of 12 reps.

Once you can do 12 reps, try switching to a thicker band. You can also increase the difficulty of a resistance band exercise. To do this, stand further away from the anchor point. Or try moving more slowly through your range of motion.

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Written by:

Amber Sayer, MS, CPT

Amber Sayer, MS, CPT, has been working in fitness and wellness for the past 12 years in a variety of capacities, ranging from exercise physiology for cardiac rehab to one-on-one personal training and health coaching. She has been a health and fitness writer and editor for 7 years.

Edited by:

Patricia Pinto-Garcia, MD, MPH

Patricia Pinto-Garcia, MD, MPH, is a medical editor at GoodRx. She is a licensed, board-certified pediatrician with more than a decade of experience in academic medicine.

Reviewed by:

Christine Giordano, MD

Christine Giordano, MD, is board-certified in general internal medicine. She received her medical degree from Rutgers New Jersey Medical School and completed residency at Thomas Jefferson University.

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