Resistance band training is a form of strength training that utilizes large rubber bands, which can be used to strengthen muscles anywhere on the body. Resistance band training provides an effective, portable, and versatile alternative to traditional gym equipment.^1,2 Research has shown that resistance band training might help improve hand grip and leg strength and walking speed in women with sarcopenia aged 60 to 90 years,³ as well as potentially improving physical fitness and metabolic biomarkers (e.g., blood glucose, total cholesterol) in older women (average age 75 years).⁴ Exercising with resistance bands could also improve flexibility, mobility, and muscle stability.⁵ Furthermore, resistance band training is a great method to for beginners to build strength, as you can utilize less resistance at the start of an exercise than would be possible with a dumbbell. Then, as you build strength, you can increase the resistance of the band.⁵

Resistance bands come in several varieties. Flat loop bands can be placed around wrists, ankles, or thighs; figure eight bands can be used similarly and have grips that can make certain exercises easier to perform. Tube bands with handles are useful for exercises that could be performed with a dumbbell (e.g., bicep curls, shoulder presses).⁵ Bands come in different tensions levels as well, with higher tension bands being more effective for exercises requiring more strength.¹

Although resistance band training is very safe when done properly, accidents can happen. It is important to keep a firm grip on the band, or else it can snap back and hit your face or body. Additionally, old bands are more prone to snapping during an exercise, so check for tears before beginning a workout.⁶

Here are seven beginner-friendly exercises to help kick-start your resistance band routine.