Justin Norris doing workout with LIT Axis smart resistance bands

Resistance Band Exercises for Beginners: Get Fit Anywhere

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If this is your first time working out with resistance bands, then it is crucial that you follow the right techniques to derive the maximum benefit from your exercise regime. For this, you need to understand how a resistance band works.

A resistance band is a lightweight and portable elastic band that induces muscle contractions which in turn builds strength. These elastic bands are highly versatile and can be used to build strength, prevent injuries, and provide low-impact benefits.

Resistance bands come in different sizes and levels so picking the correct type is crucial to accomplishing your goals. They are used by professional athletes to enhance performance and are a great tool for physical therapists to use in rehab and prehab. These bands are available in different colors, indicating the level of resistance they offer. 

Why should beginners use resistance bands? 

Resistance bands are a great tool for beginners since they are low impact and rely on variable resistance so you can easily control the amount of weight you are using by stretching the band. This reduces the risk of injury and allows you to slowly build strength without providing too much tension. Additionally, resistance bands are extremely versatile and one band can be used for total body workouts. 

The versatility makes them eligible for weight loss, lower body workouts, and core strength training. Among the most common benefits of using resistance bands are the following:

  • Increased physical strength and stamina
  • Improved balance and posture
  • Increases blood circulation
  • Boosted psychological
  • Enhanced bone strength

Here are some of the best resistance band exercises for beginners

1. Banded Front Squat

Justin Norris showing how to do banded front squat

    • With your feet hip-width apart stand in the middle of the resistance band while maintaining a firm grip on both ends of the resistance band.
    • Stretch the resistance band by bending your arms and bringing your hands to your ears. Lift the elbows and bring the triceps parallel to the floor.
    • This is your starting position. Now engage your core, bend your knees, bringing your hips down until your thighs are parallel to the floor.
    • Return to the starting position by pressing through your feet to extend the legs.

    2. Bicep curl

    Justin Norris doing bicep curl with resistance band

    • Take the starting position by standing at the center of the resistance band with your feet hip-width apart.
    • Holding handles firmly, slightly bend your knees, and pull your abs in to engage the core.
    • Keep your upper arms steadily glued to the sides, and pull the band upward towards the shoulders into a bicep curl.
    • Slowly release the band to take the starting position.

    3. Seated row

    Justin Norris doing seated row with resistance band

    • With your legs laid out straight in front, sit on the floor and keep your back straight.
    • Wrap the resistance bands across the bottom of your feet, maintaining a firm grip on the handles.
    • Keep your abs in to engage the core and keep your back straight. Pull the resistance band towards your chest in a slow and controlled motion.
    • Release the band slowly to return to the starting position.

    Check out this detailed guide on how to do resistance band rows.

    4. Kickstand Single-Leg Romanian Deadlift

    Regular deadlifts are challenging. For beginners, it is hard to maintain a good posture doing a deadlift, which is why a kickstand single-leg Romanian deadlift is better. It’s a great resistance band full-body exercise for beginners.

    A woman showing how to do kickstand single-leg Romanian deadlift


    • Stand with feet staggered, right foot firm on the ground, left foot backward, resting on the ball of your feet.
    • Loop the resistance band around the right foot with the other end in your left hand.
    • Keeping the back straight, hinge forward, pushing hips back. Then return to the starting position while maintaining the tension on the band the entire time.
    • Complete around 45 seconds of rep on one side before switching to the other side.

    5. Abduction

    A woman doing hip abduction exercise with resistance band


    • Stand with your feet hip-width apart.
    • Wrap the resistance band around the thighs, maintaining enough tension in the band.
    • Gradually lower down into the half-squat position. (It might be difficult to keep your back straight in this position; you can lean inwards slightly, but not so much as to free your core)
    • Press your right knee outwards a few inches to keep your feet firm on the ground. Then return to the starting position.
    • Repeat the same with the left knee to complete one rep.

    A balanced resistance band workout plan for beginners

    It is crucial that you learn proper techniques as a beginner while using resistance bands. Start with moderate-strength resistance bands and follow this 5-day total body resistance band workout plan tailor-made for beginners. As you start to gain strength, you can increase the repetitions. If you want custom programs tailored to you, check out the LIT Method Android and iOS app for a 30-day free trial.

    Day 1: Upper Body

    • Bicep curls- 4 sets of 10 reps
    • Kickstand Single-Leg Romanian Deadlift: 2 sets of 40 reps
    • Seated row: 4 sets of 10 reps

    Day 2: Lower Body

    • Banded Front Squat – 2 sets of 20 reps
    • Abduction– 2 sets of 10 reps

    Day 3: Rest

    Day 4: Cardio and Core

    • For cardio, you can include rowing, swimming, or cycling to the routine.
    • Seated row: 4 sets of 10 reps
    • Kickstand Single-Leg Romanian Deadlift: 2 sets of 40 reps

    Day 5: Rest

    Try the LIT AXIS smart resistance bands

    LIT Axis smart resistance band

    The beginner's resistance band workouts listed above are excellent for low-impact full-body resistance band workouts. However, with traditional resistance bands, it can be challenging to keep track of the load and resistance.


    Accurate monitoring of these metrics is critical to measure your progress. That is why we have innovated and built an intelligent resistance training system the LIT AXIS.

    Metrics that can be tracked from LIT Axis in the LIT App

    LIT Axis smart resistance bands have built-in sensors to monitor your movements accurately, measure the resistance and load, and detect muscle imbalance in real time, ensuring you maintain the proper form. Connected to your smartphone, you can monitor your reps, time under tension, resistance loads, and much more.

    Learn more about LIT Axis and start doing resistance band exercises today.

    Watch a 1-Minute Demo of LIT AXIS with our Co-Founder Taylor



    Without a doubt, resistance band workouts are best to train as a beginner. Exercising with resistance bands provides flexibility to increase tension as your muscle adaptation increases. This builds strength through progressive load while keeping the risk of injury minimum.

    Resistance bands alone are sufficient for a full-body workout for beginners but it is always better to seek guidance from a trained instructor when starting any workout. At LIT, you get access to thousands of live and on-demand classes from world-class coaches with a bunch of modules specifically dedicated to using resistance bands for Pilates and strength training. Sign up for a LIT Axis Class today!