Young woman in olive green athletic wear using a resistance band for upper body exercises in a spacious, minimalist home gym
·

Unlock the Power of Resistance Bands: Your Complete Workout Companion

Ah the humble resistance band. The Swiss Army knife of the fitness world– it’s versatile, portable, and capable of delivering a killer workout, whether you're a seasoned gym-goer or just dipping your toes into the world of fitness. Either way, to really benefit from these awesome tools, it’s vital you understand how they work, what the options are, and how to use them. This blog will explain all and have you ready to join the resistance band revolution!

colorful resistance bands

Getting Started with Resistance Bands

Before we jump into the exercises, let's cover the basics. Resistance bands come in a variety of shapes, sizes, and resistance levels, allowing you to tailor your workouts to your individual needs. Here's a quick rundown of the most common types:

  • Loop Bands: Typically flat and forming a continuous loop (hence the name, but it’s essentially a big rubber band). Great for bodyweight assistance to help you achieve pull ups, dips, etc, full-body workouts, warmups… you name it.
  • Tube Bands: With handles on either end, tube bands can be used for a wide range of exercises, from bicep curls to shoulder presses. They offer adjustable resistance by adjusting your grip on the handles or stepping further away from the anchor point.
  • Mini Bands: Like loop bands but shorter and wider. Most regularly used for lower body exercises to increase strength and stability.

Set Up Your Space

One of the best things about resistance bands is their portability—you can take them anywhere! At home, in the gym, or even on vacation, all you need is a bit of space to get your sweat on, and the bands will do the rest! So clear a designated workout area free from obstacles, and you're ready to get your resistance on.

Warm Up, Warm Up, Warm Up

Just like any other workout, it's crucial to warm up your muscles first. Start with some dynamic stretches or light cardio to get the blood flowing and prepare your body for action. Your muscles will thank you later!

Just Do It (Correctly)

Proper form is the name of the game when it comes to resistance band exercises. Pay close attention to your posture and alignment, and focus on engaging the target muscles throughout each movement. It's a cliche but it’s always better to perform fewer reps with excellent form than to crank out a bunch of sloppy reps and risk injury.

Sample Resistance Band Exercises

A fit young woman performs squats in a brightly lit home gym

Resistance band uses are endless but to give a flavor of what you could use them for, below are a few of our favorite exercises, that cover a range of targeted muscle groups.

  • Banded Squats: Place the band around your thighs, just above the knees, and perform a regular squat, as you would with just your body weight or barbells. The resistance band adds extra tension to engage your glutes, quads, and hamstrings for a great lower body workout.
  • Banded Rows: Anchor the band (tube probably best but a loop works too) to a sturdy object at chest height, grab the handles with an overhand grip, and step back until you feel tension in the band. Pull the handles towards your chest, squeezing your shoulder blades together as you go.
  • Banded Push-ups: Wrap the band (loop or tube) around your back and hold the ends in your hands as you assume a push-up position. As you lower your body towards the ground, the band provides extra resistance, making your chest, shoulders, and triceps work even harder.
  • Banded Lateral Walks: Step into a mini band and place it around your ankles. Take small steps to the side, maintaining tension in the band throughout the movement. This exercise targets your hip abductors, helping to strengthen and stabilize your hips.
  • Banded Shoulder Press: Stand on the center of a tube resistance band and grab the handles with an overhand grip. Raise your arms to shoulder height, palms facing forward, and press the handles overhead until your arms are fully extended. Lower with control and repeat for a solid shoulder burn.

Coooool Down

After your workout, take some time to cool down and stretch out your muscles. Use static stretches to release tension and promote flexibility, focusing on the areas you worked during your session. Your body will thank you for the extra TLC!

Which Resistance Bands Should I Try?

Looking for quality resistance bands to kickstart your fitness journey? Major Fitness’ Resistance Power Bands are super durable loop bands and come in a set of three, each with different resistance levels. If you’d also like to add a tube band to your setup, the Bodylastics Resistance Band Set comes highly recommended by various reputable sources.

Final Thoughts

With their versatility, affordability, and effectiveness, resistance bands are a must-have tool for any fitness enthusiast. They truly offer endless possibilities for strength training, rehabilitation, and beyond. So, let's band together (sorry, we had to), try out new ways of working out, and crush our fitness goals!


Best sellers

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 Major Fitness adjustable weight bench

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
Regular price
From $259.99
Sale price
From $259.99
Regular price
$399.99
Unit price
 per 
MAJOR FITNESS All-In-One Home Gym Power Rack F22 home gym power rack raptor f22 black front view

MAJOR FITNESS All-In-One Home Gym Power Rack F22

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
Regular price
From $929.99
Sale price
From $929.99
Regular price
$929.99
Unit price
 per 
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52 Major Fitness smith machine home gym spirit b52

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
Regular price
From $1,499.99
Sale price
From $1,499.99
Regular price
$1,499.99
Unit price
 per 
MAJOR FITNESS All-In-One Home Gym Power Rack PLM03 MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs. ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate. OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
Regular price
From $929.99
Sale price
From $929.99
Regular price
$929.99
Unit price
 per 
MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates Set

MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.  A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough. Constructed from high-quality rubber with low bounce, these plates are designed to withstand repeated drops, protecting both your flooring and your bars. Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance. Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms.
Regular price
From $199.99
Sale price
From $199.99
Regular price
Unit price
 per 
MAJOR FITNESS 7ft 20kg Home Gym Barbell MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR FITNESS 7ft 20kg Home Gym Barbell

MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is  finished with electrophoresis. Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms. Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym. Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs. The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
Regular price
$259.99
Sale price
$259.99
Regular price
Unit price
 per 
MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35 Major Fitness home gym power rack lightning f35 black front view

MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
Regular price
From $949.99
Sale price
From $949.99
Regular price
$0.00
Unit price
 per 
MAJOR FITNESS All-In-One Home Gym Smith Machine SML07 MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

Meet the SML07 – your great fitness ally! This innovative All-In-One Smith Machine is a revolutionary addition to home gyms, merging up to five strength training stations into one compact unit. The SML07 seamlessly integrates a power rack, Smith machine, cable pulley system, multi-grip pull-up bar, and a 360° landmine, all in one versatile piece of equipment. Constructed from 2x2” 14-gauge steel and boasting a rackable capacity of 1,000lbs, the SML07 Smith machine provides a safe, sturdy, and adaptable setting for strength training. Fed up with waiting for equipment in crowded commercial gyms? It's time to establish your own home gym, offering safety and privacy. The SML07 All-In-One Smith Machine serves as a comprehensive solution for your full-body weight and resistance workouts – ideal for everyone from beginners to fitness enthusiasts aiming to enhance their strength and muscle development!
Regular price
From $1,399.99
Sale price
From $1,399.99
Regular price
$1,399.99
Unit price
 per 
Major Fitness Leg Press Hack Squat Machine AH1 Major Fitness hack squat leg press machine Cobra AH1

Major Fitness Leg Press Hack Squat Machine AH1

Regular price
From $1,399.99
Sale price
From $1,399.99
Regular price
$1,399.99
Unit price
 per 

Recommended

Squad Up at Home: Create Your Own Fitness Community with a Major Fitness Home Gym
Jhon Kenneth Delos Reyes·
Squad Up at Home: Create Your Own Fitness Community with a Major Fitness Home Gym

How To Do The Landmine Shoulder Press?
Major Fitness·
How To Do The Landmine Shoulder Press?

How To Do The Landmine Half-kneeling Shoulder Press?
Major Fitness·
How To Do The Landmine Half-kneeling Shoulder Press?


Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.