Build your Muscles with Effective Resistance Band Exercises
Start writing a post
Health and Wellness

Build your Muscles with Effective Resistance Band Exercises

Here are few tips and exercise types.

A women using resistance band

You just can't wish for great muscles, you need to work for it. Only the hardest version working of yourself can build muscles. Hours in the gym spent lifting dumbells, bench press, pull-ups and all sort of exercises, one would try doing to build strong muscles. So you think, only heavy workouts can help you in pumping muscles. Well, not exactly. There is a much easier and cheaper way to gain that muscular body and that is with resistance bands.

It is a feasible method. Though you cannot grow the same amount of muscles as other strength training exercises, however, if you are a beginner, resistance bands can be of great help. Researchers have said that resistance bands have shown effective results in muscle building and is definitely recommended as handy equipment for muscle growth.

For the advanced muscle builders, heavyweights can be the only love for you to gain muscle strength but for beginners or average exercisers starting with exercise bands could be just easy and beneficial.

So if you are convinced with using resistance bands for muscle building then here are few tips and exercise types we would recommend:

How to choose a band?

First, check the brand of the resistance band. Check out some well-known brand which has good ratings. Choose the band with a tension level that matches your fitness level. If you are not sure, then it is safe to pick less tension resistance band.

Since every band is designed differently, it is better to refer users guide before using it. And also after weeks of exercising with the band, you will get an idea that what tension level suits you. You can then move to advanced level resistance bands.

Exercise routine

You can perform muscle-building exercises with resistance band at least 2 to 3 days in a week. The count of exercise depends upon the type of exercise.

You can do at least 3 to 4 exercises for strengthening the lower body and 3 to 4 exercises for the upper body. This way your whole body will stay fit and you can slowly pump up your muscles.

Exercises include:


Hold each end of the resistance bands with two straight arms at the chest level and perform squats.

Count - Do complete squats at least 20 to 30 reps.

Oblique twists:

Widen your legs, hold the resistance bands with two arms at the chest and twist your body from side to side.

Count - Repeat this exercise for 20 to 30 reps.

Abdominal curls:

Sit on the centre of the mat, hold the resistance band with two arms at chest level. Now steadily curl the body down by feeling the pressure on the abdominal. Twist side to side with variations.

Count - Repeat this exercise for 20 to 30 reps.

Other such muscle building exercises which you can perform with resistance bands are bicep circles, leg lunges, tricep kickbacks, hamstring curls, leg abduction and rowing sequence.

Once you have trained your body with muscle training, you can move to the next level of advanced muscle building. Along with resistance bands, you can also start exercising with dumbells, weight machines or barbells.

Report this Content
This article has not been reviewed by Odyssey HQ and solely reflects the ideas and opinions of the creator.

Ancient Roman Kings: 7 Leaders of Early Rome

The names and dates of the reigns of the first four kings, as well as the alternation of Sabin and Latin names, are more legendary than historical. The last three kings, of Etruscan origin, have an existence which seems less uncertain.

inside ancient roman building
Photo by Chad Greiter on Unsplash

It is evident that all this is only a legend although archeology shows us little by little that these kings if they did not exist as the ancient history, describes them, have at least in the very Outlines were real as chief of a shepherd’s tribe. The period when kings ruled Rome could estimate at 245 years.

Keep Reading...Show less
Student Life

Love Lost

Being the girl that is falling for the boy is never easy.

Love Lost

You constantly text my phone telling me that you want to see me and hang out, even though we may not have sex we cuddle and that’s intimacy in its own. I’m tired of buying you food and being there for you like a girlfriend when you consistently tell me you aren't ready for a girlfriend. I am constantly feeling I’m getting slapped in the face because I’m doing all these things and getting nothing in return. Every day I feel myself liking you more which is just crazy because why would I even waste my time liking someone there isn’t a future with. I just want you to be honest with me and with yourself, tell me how you feel from your heart, stop just saying you aren’t ready. You are wasting time telling me you aren’t ready because while you are “getting ready” some guy somewhere else is telling me that he likes me and thinks I’m beautiful and wants to date me. I’m not asking for much, but I at least want exclusivity because you ask me for all these things but in return you give me nothing.

Keep Reading...Show less
Pretty Little Liars

From reading the books in eighth grade to watching the television show all throughout high school, "Pretty Little Liars"basically defined my teenage existence. I was completely and totally obsessed on all accounts. However, even though I loved the fact that the books and the show are starkly different, there are simply just some ways in which the books are much better. Let's take a look:

Keep Reading...Show less
Student Life

To The Girl In The Back Row

I just want you to know you are loved. You are loved so very much.

To The Girl In The Back Row

Recently I was blessed to be a counselor at a wonderful camp, secluded in a cornfield somewhere in Virginia. I consider myself to be a seasoned camp counselor, as I have not only been a camper for most of my life but have been privileged enough to work multiple camps with all kinds of different facilities. I have worked camps with multi-thousand dollar facilities, with zip lines, rock walls, ropes courses, and boats. I have worked at camps with amazing water sports, camps with paintball, camps with canoes and paddle boats and floating blobs or trampolines in the middle of the water. I have worked at camps with in ground pools and camps without any pools, and even some camps with go-karts. I've had problem kids, kids who refuse to listen to anything I say, kids who sneak out after lights out to meet a significant other, and kids who are every camp counselors dream.

Keep Reading...Show less

Why The United Nations Is Key For The World

"As to the U.N., things will be different after Jan. 20th"- Donald J. Trump

Why The United Nations Is Key For The World

The United Nations (UN) has been in existence since June of 1945. Since then, the world has come together to work on and solve some of the harshest problems that face the Human Race. Be it children in societal ills like Human Trafficking, natural issues like Deforestation, or issues of extreme poverty, the UN has worked together in an attempt to make it a better place for us all. It's the only organization in the history of the world to bring people together in a willing, peaceful way; a feat that not even the League of Nations could do in the Post- WWI era. Why was it that one organization failed, and the other one is still going strong, 72 years later?

Keep Reading...Show less

Subscribe to Our Newsletter

Facebook Comments