Resistance Band Workout: Full Body at Home
Updated
Short answer
A full-body resistance band workout pairs a squat, hinge, push, pull and press: band squats, band Romanian deadlifts, band chest presses, band rows and band overhead presses. Do 2 to 3 sets of 10 to 20 reps, 2 to 3 times a week, and progress by using a stronger band, standing further from the anchor, or slowing the reps down.
Choosing bands
Get a set of loop or tube bands in several strengths. Your legs need a much stronger band than your shoulders. Tube bands with handles and a door anchor make pulls and presses easier to set up.
Anchor safely
- With a door anchor, shut the door and stand on the side it opens away from, so your pull holds it closed. Lock it if you can, so nobody opens it mid-set.
- Check bands for nicks and splits before each session and replace worn bands.
- Never anchor to anything that could move, such as a chair or a towel rail.
The workout
| Exercise | Sets × reps |
|---|---|
| Band squat (stand on the band, handles at your shoulders) | 3 × 12–20 |
| Band Romanian deadlift | 3 × 12–20 |
| Band chest press (anchored behind you) | 3 × 10–15 |
| Band row (anchored in front at chest height) | 3 × 10–15 |
| Band overhead press | 2 × 10–15 |
| Band pull-apart | 2 × 15–20 |
| Pallof press (anti-rotation) | 2 × 10 each side |
Progressing with bands
Bands are hardest at the end of the movement, so control the whole range and pause briefly at the top. When you can do every set at the top of the rep range, move to a stronger band, double up bands, or step further from the anchor. Taking sets close to failure matters more than the exact load.
Frequently asked questions
Can you build muscle with resistance bands?
Yes, as long as the sets are hard. Research on light loads shows similar muscle growth to heavy loads when sets go close to failure.
Are resistance bands good for travel?
Yes. A few bands weigh almost nothing and cover every movement pattern, including pulling, which is hard to train with bodyweight alone.
How many reps should I do with bands?
Usually 10 to 20, stopping each set with a couple of reps left.
Sources
- Schoenfeld et al. (2017). Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res 31(12)
- American College of Sports Medicine (2009). Progression models in resistance training for healthy adults. Med Sci Sports Exerc 41(3)
- Australian Government Department of Health, Disability and Ageing: 24-hour movement guidelines, recommendations for adults (18 to 64 years)