Enjoy this free downloadable and printable resistance band exercise chart PDF. This is more than just a table or chart printout that you can download and print. It’s a fully illustrated guide with pictures and explanations of each and every exercise. They are easy resistance band exercises in a pdf you can use when you are traveling or on the road.
Download it below and keep it with you as a digital copy, or print it out and use it as a hard copy as you workout.
If you need some new resistance bands, grab these.
– Simple 5-band set: WSAKOUE Pull Up Assistance Bands
– 5-Band set with handles and braces: All V Bands For Men and Women
Either way, enjoy it, and good luck on your fitness journey.
Free Printable Resistance Band Exercise Chart PDF
These will also work if you are looking for resistance band exercises for those over the age of 50 or resistance band exercises for beginners pdf. Just modify them as you need for your age and fitness level. It is the perfect bands workout chart pdf.
Are resistance bands better than weights?
Strengthening your bones and muscles can be achieved by both weights and resistance bands. Weights do provide a much, much higher level of resistance and can be easier to modify.
What are the benefits of using resistance bands?
The benefits of using resistance bands include but aren’t limited to the following:
- Less injury risk with the same muscle activity
- Muscles are stimulated more
- Activating the core and stabilizing the body
- Strengthening your athletic performance and improving your strength
- There are more exercise options available
- Cost-effective
- The ideal rehabilitation aid
- Easy to use for stretching and mobility exercises
Which type of resistance band is best?
The best type of resistance bands are the WSAKOUE Pull Up Assistance Bands, and Resistance Bands Set for Men & Women. Their durability and resistance level make them the most versatile as well as the most durable and easy to use.
- 【Natural and Durable】Our pull up assistance bands are made of 100% natural latex from Malaysia, which makes WSAKOUE resistance bands soft and odorless. The resistance bands can remain high elastic after years of training and exercising.
- 【Multifunctional for Workout】Adding resistance and weight to your workout with the workout bands makes exercise more effective. These exercise bands is ideal for pull up assistance, adding resistances to press-up, speed training, bench press, squat, shoulder press etc.
- 【For All Strength Level】With 4 different strength levels Black:15-35 lbs., Green:25-65 lbs., Blue:35-85 lbs., Red:50-125 lbs, these exercise bands will help you upgrade your fitness training from a newbie to a veteran. These fitness bands can be used alone or combined multiple workout bands to increase the challenge. Start now and build your dream body!
- 【A Set Train Different Parts of Body】The gym bands is perfect for men and women tone their arms, back, legs, and butt, chest, core, ABS and increase your body flexibility. Our stretch bands also show their excellent performance in physical therapy, weight loss, injury rehabilitation, speed training and more.
- 【Your Movable Gym】You can wrap up the four fitness resistance bands kit in the drawstring bag or put the pull up assist weight bands in your handbag and exercise everywhere. These training bands are your good partner in pilates, Mobility, Powerlifting, Chin ups, Yoga, Stretching and calistheni
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
The next best are the YESMIDE Allvodes 5pcs resistance bands below.
- 【Varying Resistance Levels】YESMIDE Allvodes 5pcs resistance bands correspond to different colors , Yellow (10 lbs.), Blue (20 lbs.), Green (30 lbs.), Black (40 lbs.), Red(50 lbs.), which can be used alone stacked in any combination to a maximum equivalent of 150 lbs.Whether you are a fitness enthusiast or a beginner, this set can meet your workout needs.
- 【Works for multiple workout scenario】 As true resistance is maintained through every part of a motion.The resistance band set can be great with any popular workout like Yoga, Pilates and more. Or use them for general exercise, stretching, strength training, power weight programs.
- 【High-quality materials】Each resistance band is carefully constructed to prevent breakage and breakage. Strong wear resistance and perfect elasticity, steel metal buckle stronger, non-slip comfortable handle to ensure durability.
- 【Easy to carry】The resistance band suit is easy to carry and comes with a waterproof bag for you. Whether at home, in the gym or when traveling, you can continue to use it for exercise anytime, anywhere.
- 【What you can get】The resistance band set includes 5 sports bands with different resistances, 1 door anchor, 1 figure-of-eight sports rope, 2 cushion handles, 2 ankle straps, Exercise guide 1, and 1 waterproof carrying b
Prices pulled from the Amazon Product Advertising API on:
Product prices and availability are accurate as of the date/time indicated and are subject to change. Any price and availability information displayed on [relevant Amazon Site(s), as applicable] at the time of purchase will apply to the purchase of this product.
Related: FitnessGram Pacer Test (w/Lyrics, Video & Audio)
Do resistance bands actually work?
Elastic resistance bands produce strength gains similar to dumbbells and weight machines, which make them beneficial for both the average person and athletes alike. Training with resistance bands can even strengthen your stabilizer muscles more than weight lifting if you use them correctly.
How long does it take to start to see results using resistance bands?
It depends on how often you are using them and how intense your workouts are. You will see some results within two to four weeks if you are new to resistance training, such as increased muscle tone, decreased body fat, and increased strength.
To increase the results you see and decrease the time it takes to see them, use them more intensely, more frequently or both.
Some resistance band tips and tricks for your next training session:
- It’s always a good idea to consult your doctor before you start an exercise program, especially if you are returning from injury, or surgery, or have a chronic health condition.
- Ensure that you warm up properly before you begin your workout. It will make a big difference in your ability to push your body and your recovery.
- Take it easy at first and gradually increase the intensity. If you immediately begin to pump out tons of repetitions under heavy resistance, you are putting yourself at an increased risk of developing overuse injuries that can plague you for a very long time.
- Be sure to keep an eye on your joints!
- Make sure they are properly aligned the whole time. Especially if you are experiencing any tightness or discomfort in your joints.
- Good form goes a long way!
- It is important to control the band carefully through every movement
- While performing each of your movements, it is critical to remember to breathe.
- If you plan to use anchor points, be sure they are sturdy. Most workouts will require them at some point, things like a door jam or tree or your home or gym or a handrail on your stairs.
- When in doubt, go for higher reps.
- Dominate each and every band in your collection.
Resistance band workouts are an effective, safe, and convenient way to build strength and tone your muscles. With the comprehensive printable resistance band exercise chart I provided here, you have access to a variety of full-body band workouts that can be done anytime, anywhere.
Resistance bands are lightweight and portable, making them perfect for travel or small home gyms. Just adjust the resistance levels to progress your strength gains and target all major muscle groups. Whether you are new to resistance training or a seasoned athlete, this resistance band exercise chart is a valuable reference tool to assist you in reaching your fitness goals.
Convenient, affordable and efficient – I hope you find a bunch of benefits from your resistance bands and the complete exercise guide above.
