Full-body resistance band workout: build strength with bands

A set of resistance bands costs less than one dumbbell, fits in a drawer and trains every muscle you have. They're perfect for travel, a small flat, or as a warm-up and finisher in a full gym. The catch is that bands get harder as they stretch, so you need to set them up well and progress them on purpose.

How bands are different

A dumbbell weighs the same at every point of a rep. A band is easiest at the start and hardest at full stretch. That suits pressing, rowing and hip work, where you're strongest at the end, and it's kind to joints. It also means you should control the way back: let the band snap you back and you lose half the rep.

The workout

Do this two or three times a week. Three sets of 12 to 20 reps for each exercise, stopping one or two reps before you can't keep good form. Rest about a minute.

• Band squatQuads, Glutes
• Band chest pressChest
• Band seated rowUpper back, Lats
• Band deadliftGlutes, Hamstrings
• Band overhead pressFront delts
• Band lat pulldownLats

Add these for arms, shoulders and hips

• Band curlBiceps
• Band overhead triceps extensionTriceps
• Band face pullRear delts, Upper back
• Band pull-apartRear delts
• Band lateral walkGlutes
• Band Pallof pressObliques, Abs

Tip: Band pull-aparts and face pulls are worth doing even in a full gym: a couple of sets before pressing warms up your shoulders and balances out all the pushing.

How to keep progressing with bands

1. Add reps first. Once you hit 20 clean reps on every set, it's time for more tension.
2. Shorten the band. Stand wider, step further from the anchor, or wrap it once more round your hands.
3. Move up a band, or double up. Two lighter bands together are often the right step between two heavier ones.
4. Slow down. Three seconds on the way back makes a light band feel heavy.
5. Go one side at a time. One-arm rows and presses double the load on each side.

Planning a band workout in Liftsmith

Tell Liftsmith you have bands (and anything else you own, like a pull-up bar) and every workout uses only that. Liftsmith has over 20 band exercises, each with setup, cues and a 3D demo, and it moves your reps forward each session. See also home gym on a budget for what to buy next.