Exercises · Equipment · Updated
Resistance band exercises
A resistance band is light, cheap and fits in your pocket. Its resistance increases the further it stretches, so the exercise is hardest at the top. With a band you can train your whole body at home or while travelling, and in the gym it is used to warm up the shoulders and add resistance to glute exercises.
- Exercises
- 8 exercise pages
- Muscle groups
- Back, Shoulders, Glutes
- Most logged exercise
- Band seated row
How to choose a resistance band
There are two main types: long loop bands, which suit rows, presses and assisted pull-ups, and short mini bands that go around the knees for glute exercises. Tube bands with handles make exercises feel like a cable machine.
Band colours indicate resistance, but colour codes vary by manufacturer. Get a set of three bands from light to heavy: a light one for shoulders and warm-ups, a medium one for the upper body and a heavy one for legs and back.
Most-logged resistance band exercises among SisuLift users
The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.
How to train with a resistance band
Because the resistance grows as the band stretches, move slowly and pause at the top, where the resistance is highest. When 20 reps feel easy, move to a heavier band, double the band or stand further from the anchor point.
Example workout from the most-logged exercises
A full-body workout with one piece of equipment: the most-logged exercise for each muscle group. Sets, reps and rest are the same ones SisuLift uses for a general fitness goal.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Band seated row | 3–4 | 8–12 | 2.5 min |
| Band Horizontal Pallof Press | 3–4 | 8–12 | 2 min |
| Band Pull Apart | 3–4 | 8–12 | 2.5 min |
| Resistance Band Standing Balance Glute Kickback | 3 | 10–15 | 1.5 min |
| Band Concentration Curl | 3 | 10–15 | 1.5 min |
Done twice a week, this adds up to 30–36 sets per week. The rep ranges are those for general fitness and fat loss.
All resistance band exercises (8)
Every exercise with a guide page in the exercise library, grouped by muscle group. The muscle group heading takes you to all of its exercises.
Frequently asked
Does resistance band training build muscle?
It does, as long as the sets get close to failure. In studies, training with bands and with weights has built similar strength, at least in beginners. In heavy leg exercises a band easily becomes too light, so single-leg exercises and a heavier band help.
What resistance band should I get?
Start with a set that has a light, a medium and a heavy band. For each exercise, choose a band that gives you 10–20 reps with the last ones being hard. The small muscles of the shoulders and glutes need a lighter band than the back and legs.
How do you progress with resistance bands?
Add reps, slow the movement down, hold the top position longer, move to a heavier band or combine two bands. Log the band colour and reps for every set so you can see your progress. The most-logged band exercise among SisuLift users is Band seated row.
How do you use a band for warming up?
A light band is great for warming up the shoulders before bench and overhead presses: band pull-aparts, pass-throughs and external rotations. A mini band around the knees activates the glutes before squats. Two light sets are enough.
Is a resistance band enough when travelling?
It is plenty for a few days or weeks. Rows, presses, squats, lunges, glute bridges, lateral raises and curls can all be done with a band. Anchor the band on the hinge side of a door or around a sturdy post.