This applies to people who are beginners to exercise, as well as those who are already regularly working out, but new to resistance band training. The difference (we’ll get to this below) is the intensity you train at. If you’re already doing cardio, you can fit in a resistance band workout on “off” cardio days, Matthews explains. Another option is to do both workouts on one day, doing exercise band training first, followed by cardio. Ideally you want to stick with this order so your muscles aren’t too tired out from the cardio to do the strength training. If you’re already doing other strength workouts, you can add resistance band workouts into your weekly schedule or substitute an existing strength workout with one using bands. Here are few things you need, according to Damien A. Joyner, an American Council on Exercise–certified personal trainer and founder of Incremental Fitness, a gym in San Diego:
Resistance Bands This is the obvious one, right? It’s best if you have a few resistance bands that vary in level of resistance (or stretchiness). There are several styles available, from looped to ribbon and those with handles. Choose the one that feels most comfortable and easy to use. (Considering which exercises you might be using the bands for can help you decide.)Clothing You Can Move and Sweat In Gear up in breathable, comfortable clothing that you can move around in, and won’t feel too heavy as your body starts to heat up.
And these pieces of gear and equipment are optional, but may make certain exercises easier to do, Joyner adds:
Sneakers Most resistance band exercises can be done barefoot. But if you are on a surface where you might slip or you feel more safe, secure, and balanced in shoes, consider lacing up.Yoga Mat For on-the-ground exercises, it can help prevent slippage and add some cushioning if you’re on a hard floor.
“The benefits outweigh the risks, as long as you start easy and ramp up slowly,” he says. If you are returning from an injury, surgery, or have a chronic health condition, it’s always a good idea to check with your doctor before starting a new exercise program. Progressing gradually in resistance, intensity, and quantity of workouts is the safest approach. “If you’ve never used a resistance band before and you immediately start cranking out tons of reps on a heavy resistance, you could definitely be at an increased risk for developing tendinitis, bursitis, or another overuse injury,” says Brendan Martin, PT, DPT, a physical therapist with Finish Line Physical Therapy in New York City. But, there’s a simple solution: If a move feels too intense right off the bat with a band, don’t use it. Add a band once you’re able to safely execute the move. If the move is doing squats with a looped resistance band placed around the thighs, but you’re unable to complete one repetition (rep) using the band, do the set without the band. Once the set starts to feel less challenging, try adding the band. Another safety consideration: Avoid injury from incorrect use of the band. Some moves may require you to secure a resistance band to an anchor point (like a tree outside or a beam in your home or gym). When that’s the case, make sure the anchor point is sturdy, says Joyner. Securing it to a kitchen table or chair, for instance, means that you’ll pull that piece of furniture toward you. Also, pay attention to the health of the bands themselves. Resistance bands do wear out. “When they reach the end of their lifetime, they often snap and go flying,” says Martin. “Always check to make sure your band isn’t starting to tear.”
In addition, it’s best to begin each session with a few minutes of balance training, adds Joyner. This might include standing next to a table (holding onto it if needed) and raising one knee hip-height and holding it, standing tall. You can also stand in a wide stance and slowly shift to one side, lifting the opposite foot. If you are already doing other strength training, you can start by swapping in one resistance band workout for one of your strength sessions. Make sure that these sessions are on nonconsecutive days, which provides the rest and recovery your body needs. Don’t forget the value of rest and recovery. “You need 48 hours of rest between sessions where you eat a healthy diet that includes good sources of protein to repair muscles,” says Charlie Goehl, professor in the department of kinesiology at Elmhurst University in Illinois. This is why the resistance band workouts in the plan below are not on consecutive days. For the plan below, Matthews recommends doing a full-body workout for all the resistance band sessions. Choose a combination of exercises that target all the major muscle groups and take up the full 30 minutes of the workout. Matthews suggests doing three to four sets of each exercise, aiming for 20 reps per exercise. If that feels like too much to start with, complete one set including each exercise and gradually add sets over a few weeks as the workout starts to feel easier. No matter how you structure the workout, make sure that you are doing a combination of upper and lower body. Matthews likes a workout that has at least one type of squat (to target the lower body), a push move (like a pushup to target chest and shoulders), and a pull move (like a seated row to target biceps and back). If you are currently doing other aerobic exercise, Matthews recommends either doing strength workouts on off cardio days or, if you choose to do them on the same day, structuring your workout to do resistance before cardio. (This way, muscles will be fresh and not worn out for the band workout.) Ready? Let’s go.
Week 1
Day 1 30-minute walk or other cardio Day 2 Full-body resistance band workout, 30 minutes Day 3 30-minute walk or other cardio Day 4 30-minute walk or other cardio Day 5 Full-body resistance band workout, 30 minutes Day 6 30-minute walk or other cardio Day 7 Rest (or gentle activity, like an easy walk)
Week 2
Day 1 30-minute walk Day 2 Full-body resistance band workout, 30 minutes Day 3 30-minute walk or other cardio activity Day 4 30-minute walk or other cardio activity Day 5 Full-body resistance band workout, 30 minutes Day 6 30-minute walk or other cardio activity Day 7 Rest (or gentle activity, like an easy walk)
Week 3
Day 1 30-minute walk or other cardio activity Day 2 Full-body resistance band workout, 30 minutes Day 3 30-minute walk or other cardio activity Day 4 Full-body resistance band workout, 30 minutes Day 5 30-minute walk or other cardio activity Day 6 Full-body resistance band workout, 30 minutes Day 7 Rest (or gentle activity, like an easy walk)
Week 4
Day 1 30-minute walk or other cardio activity Day 2 Full-body resistance band workout, 30 minutes Day 3 30-minute walk or other cardio activity Day 4 Full-body resistance band workout, 30 minutes Day 5 30-minute walk or other cardio activity Day 6 Full-body resistance band workout, 30 minutes Day 7 Rest (or gentle activity, like an easy walk)
