Resistance Band Workout Plan Pdf


When I take on a new personal training client, there is a chance that they don't own any dumbbells, but only resistance bands. However, I have extensive experience using these bands with my clients, and I can attest to the fact that they can be just as effective as dumbbells for strength training. 

In fact, you might be surprised at the variety of exercises that can be performed using resistance bands and tubing.

Below there is a PDF you can download, if you are trying to figure out how to use resistance bands for strength training. If you need extra help, watch the videos for more information on each movement.

What are the benefits of using resistance bands?

Versatility: Resistance bands can be used for a wide range of exercises targeting various muscle groups. Whether you're focusing on upper body, lower body, or core strength, resistance bands can provide the necessary resistance.

Portability: Unlike bulky gym equipment, resistance bands are lightweight and portable. You can easily carry them in your bag or suitcase, making them ideal for home workouts, travel, or outdoor exercise sessions.

Adjustable Resistance: Resistance bands come in different levels of resistance, from light to heavy. This allows you to gradually increase the intensity of your workouts as you progress, making them suitable for users of all fitness levels.

Joint-Friendly: Unlike free weights or machines, resistance bands provide constant tension throughout the entire range of motion. This reduces the stress on your joints, making them a safer option for individuals with joint issues or those recovering from injuries.

Improved Strength and Muscle Tone: Resistance bands challenge your muscles by providing resistance in both the concentric and eccentric phases of the exercise. This helps to improve strength, muscle tone, and endurance over time.

Functional Strength: Resistance band exercises often mimic natural movement patterns, helping to improve functional strength and stability. This can translate to better performance in daily activities and sports.

Affordability: Resistance bands are relatively inexpensive compared to other forms of exercise equipment, such as dumbbells or weight machines. This makes them a cost-effective option for anyone looking to build strength and improve their fitness.

Variety: With resistance bands, you can perform a wide variety of exercises targeting different muscle groups. This variety helps to keep your workouts interesting and prevents boredom, which can often be a barrier to consistency in exercise routines.

Resistance band workout plan videos and pdf

Lateral raises*

* You may need a lighter resistance band for the lateral and front raises
* You can use one foot for less resistance on the bicep curls

Resistance Band Workout Plan Pdf

To help you get started, I've created a free PDF resistance band workout plan that you can download. If you're interested in something more advanced, simply send me an email at, and I'll be happy to send it to you. Thank you for your support, and feel free to share this page with anyone who might find it helpful.


  1. I have some resistance bands! Thank you for the workout free PDF.

  2. I'm going to be doing some physical therapy soon and this is on the agenda. Thanks for sharing.

  3. I need to get one of these. Thanks for sharing.


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