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.

weights and resistance bands on a wood table - Free Printable Resistance Band Exercise Chart PDF

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:

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  • 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.



The next best are the YESMIDE Allvodes 5pcs resistance bands below.

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:

  • First of all, 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.

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