At home
Resistance band training
Build strength anywhere with a few bands.
- Moderateintensity
- ~315kcal per hour
- Freebudget
- Lowimpact
Is resistance band training right for you?
Build strength anywhere with a few bands. It is a moderate-intensity, low impact activity that you can do at home, on your own. Expect to burn around 315 calories an hour, based on a 70 kg person.
Anyone can start. You can do it without spending anything.
Why try resistance band training
- Builds strength. It works your muscles hard enough to make you stronger over time.
- Improves flexibility. It takes your joints through a full range of movement.
- Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.
How to start resistance band training
Do banded rows, squats and presses for three sets of 12.
Get the basics: resistance bands. Borrow or hire before you buy.
Keep the first few sessions short and easy, and aim for two or three a week.
Warm up for five minutes first, build up gradually and stop if anything hurts.
A 4-week starter plan
| Week | Sessions | Minutes each | Focus |
|---|---|---|---|
| 1 | 2 | 20 | Learn the basics and keep every session easy. |
| 2 | 3 | 25 | Repeat last week and add a little time. |
| 3 | 3 | 30 | Add a session or make one a bit harder. |
| 4 | 3 | 40 | Your longest week. Book or plan what comes next. |
This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.
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Not sure resistance band training is for you?
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