Resistance Band Workouts For Women: Exercises For Every Level of Fitness

Want a great strength-training workout but don't want to lift weights? Resistance band workouts are a great way to tone your muscles and increase lean body mass!

Resistance bands are one of the most versatile, affordable, and convenient pieces of exercise equipment that every woman can use to improve their strength and fitness.

Not only can resistance bands be used for strength sessions, but they can also be incorporated into cardio workouts. And even if you do use free weights, resistance bands are an effective way to add variety to your workouts.

Since you can easily adjust the tension and change the position you hold the bands, you can target your muscles from all different angles and really work the smaller stabilizing muscles.

During concentric exercises, tension increases as you reach the end of the movement. Then, as you slowly lower during the eccentric phase, your muscles will still work against this tension throughout the entirety of the movement.

The other great thing about resistance bands is that you can get a workout from just about anywhere. That means you never have an excuse not to get in a killer strength training workout, even if you can’t hit the gym.

You can challenge your muscles with a number of different resistance band exercises. If you are new to these workouts, start out with lighter bands and simpler moves. Then, progressively work your way up to higher-intensity workouts.

Below, we lay out beginner, intermediate, and advanced resistance band workouts, so you can take advantage of these exercises at any fitness level!

Try this resistance band workout that can be done at home in under 30 minutes!

Always Warm Up First!

As with any workout, you should always start with a short warm-up to prepare your body for resistance band workouts. This will help you avoid injury and improve your performance.

Start with 5-10 minutes of light cardio, followed by these dynamic stretches that target both the upper and lower body.

Arm Circles

• Hold your arms out to the sides at shoulder height.
• Make small circles forward for 10 reps, then backward for 10 reps.
• Repeat with larger circles.

Arm Cross-Overs

• Stand with your arms outstretched to the sides and parallel to the floor.
• Move your arms across the center of your chest and let them crisscross each other.
• Steadily move them back out and repeat, but cross them with the opposite arm on top this time.
• Continue this for 10-20 reps.

Inchworm

• Start on your hands and feet with your hips in the air in an inverted V position.
• Then, walk your feet as far forward as possible while keeping your legs straight.
• Then, walk your hands out, extending your body into a plank position.
• Then, raise your hips again into an inverted V, and repeat 5 times.

Leg Swings

• Swing your right leg in front of you, then behind you, like a pendulum.
• Repeat for 10 to 12 reps, then switch to the left side.

Here are 10 stretches that you should be doing every day!

Beginner Resistance Band Workouts

If you are new to using resistance bands, begin with some basic moves. Use a light band to start to be sure you are using the proper form. If you find this is too easy, move up to a band with a higher level of tension.

Try to go through each move with minimal rest so that you can benefit from a strength workout and cardiovascular fitness.

Aim to complete 8-12 reps for each move, then go on to the next. Once you finish the circuit, rest for 2-3 minutes.

Then, repeat two more times for a total of three cycles.

Front Raise

• Loop a resistance band under your feet and hold one end in each hand.
• Raise your arms straight in front of you until they’re parallel to the floor, right around shoulder height.
• Pause briefly at the top, then lower back down.

Front Pull Aparts

• Grab a light band and start with your hands about shoulder-width apart.
• Raise your arms up straight out in front of you at chest level and pull the band apart as you draw your shoulder blades together.
• If you have to bend your arms at the elbow, choose a lighter band to keep your arms straight throughout the movement.

Standing Bicep Curls

• Stand on top of the resistance band while holding an end in each hand.
• Curl the bands up while keeping your elbows close to your sides.
• Pause at the top of the move, then slowly lower the bands back down.

Side Step with Squat

• Loop a resistance band around your thighs just above your knees with your feet shoulder-width apart.
• Step to the right with your right foot as you come down into a squat.
• Pause briefly, then stand back up.
• Then step to the left and squat.
• Continue alternating sides until you have completed 6-8 reps on each side.

Standing Bent Over Rows

• Stand on top of a resistance band while holding an end in each hand.
• Bend your knees slightly and hinge forward at the hips, keeping your back flat.
• Bend your elbows and pull the band toward your chest while your elbows stay close to your body.
• Straighten your arms and lower back down.

Intermediate Resistance Band Workouts

Lateral Raise

• Stand on top of the resistance band and hold an end in each hand with your arms down at your sides.
• Raise your arms straight out to the sides to about shoulder level.
• Slowly lower back down.

Push Up with Resistance Band

• Start in a push-up position with the resistance band across your mid-back.
• Hold the ends of the band under your hands as they push into the ground.
• Lower down by bending your elbows, and then push up against the band to full extension, keeping your butt back in a straight line.
• Then, slowly bring your body back down to the ground.

Squat to Shoulder Press

• Stand on a resistance band with your feet shoulder-width apart.
• Hold an end in each hand at shoulder height with your palms facing toward the front of the room.
• Squat down while keeping the ends of the band at shoulder height.
• As you stand back up from the squat, extend your arms to push the bands up into the air above your shoulders.
• Extend your legs at the same rate you extend your arms.
• Slowly lower your arms back down to your shoulders.

Supermans with Band Pulls

• Start on your stomach with your arms extended straight in front of you while holding a resistance band stretched between both hands.
• Squeeze your glutes and lower back to raise your arms and chest off the floor.
• As your chest comes off the ground, squeeze your shoulder blades together to pull the resistance band apart.
• Then, slowly lower back down.

Advanced Resistance Band Workouts

Push Up to Front Arm Raise

• Start in a push-up position with the resistance band across your mid-back.
• Hold the ends of the band under your hands as they push into the ground.
• Lower down by bending your elbows, and then push up against the band to full extension, keeping your butt back in a straight line.
• At the top of the push-up, raise your right arm until it is parallel to the floor.
• Lower your arm back down to the floor and perform another push-up.
• Once at the top, raise your left arm into the air and lower back down.

Curl to Reverse Lunge to Row

• Stand on top of the resistance band while holding an end in each hand.
• Curl the bands up while keeping your elbows close to your sides.
• Pause at the top of the move.
• As you slowly lower the bands down, simultaneously step back with your left foot into a lunge.
• Then, bring the left foot back to stand up on top of the resistance band once more.
• Next, hinge forward at your hips and bend your elbows to pull the band toward your chest, keeping your elbows close to your body.
• Then, straighten your arms and lower back down.
• Repeat the curl, lunge, and row for the desired reps, then switch to lunge with the right leg.

Standing Bent Over Rows to Bicep Curls

• Stand with both feet on a resistance band, about hip-width apart.
• Hold one end in each hand.
• Bend your knees slightly and hinge forward at the hips, keeping your back flat, arms straight, and hands under your shoulders.
• Bend your elbows to pull the band toward your chest, keeping your elbows close to your body.
• Then, straighten your arms and lower back down.
• Next, stand up straight and curl the bands up while keeping your elbows close to your sides.
• Pause at the top, then slowly lower back down.
• That is one rep.

*Please know that weight loss results & health changes/improvements vary from individual to individual; you may not achieve similar results. Always consult with your doctor before making health decisions. This is not medical advice – simply very well-researched info on resistance band workouts.