Fitness
10 resistance band exercises you can do at home
What’s on this page
Resistance bands are large elastic or fabric bands used for strength training and improving balance, flexibility and mobility in all areas of the body.
They can help build muscle, improve physical function and strengthen bones without having to use heavy weights or signing up to an expensive gym membership.
Resistance band exercises can also improve your balance, reducing the risk of falls and injury, and making everyday activities, like carrying something heavy or climbing stairs, easier.
Here are my tips on how to use resistance bands, plus 10 different exercises you can try for your back, shoulders, chest, arms and legs.
Benefits of resistance bands
- They’re cheap – you can usually buy 1 or 2 bands from your local sports shop or online for around £10.
- They’re lightweight – resistance bands are light and do not take up much space, so you can even take them on holiday.
- They’re versatile – you can perform lots of different exercises that target many different muscles with just 1 band.
Finding the best resistance band
There are a few different types of resistance bands. Some are just long bands, while others form a loop and some have handles at both ends.
You can also get them in a variety of sizes and resistances (which is how hard they are to stretch).
For the exercises below, you just need a long elastic band, so most resistance bands should work.
Make sure the band you use has the right amount of resistance for you – it needs to be stretchy enough for you to complete the entire movement but have enough tension to feel it in your muscles.
You might want to get a set of several bands so you can change the resistance as you try different exercises and get stronger.
Getting started with your resistance band workout
You can choose to perform all these exercises either standing up, sitting down or a combination of both.
In the video above, you can watch me demonstrate the exercises standing up, and Peter Richards, who has participated in cardiac rehabilitation, perform them sitting down.
Inhale as you begin each movement and exhale as you do the movement.
If you’re finding the exercise too difficult to complete while keeping the right form, use a band with less resistance, so it’s easier to stretch.
Try to perform some or all of these exercises at least 2 to 3 times a week. Make sure to leave at least a day in between each session so your muscles can rest.
If you have a heart condition or high blood pressure, check with your doctor or cardiac rehabilitation team before you get started.
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Resistance band back exercises
1. Pull apart
This exercise targets your upper back muscles, which can help to improve posture. It also opens your chest.
This can be helpful after you have fully healed from a sternotomy (a procedure where the chest bone is cut to operate on the heart).
- Sit or stand with feet hip-width apart.
- Hold the resistance band with both hands at shoulder level, shoulder-width apart, and your palms facing down.
- Keeping your arms straight, pull the band by moving your hands round to the side until your shoulder blades squeeze together.
- Slowly return to the starting position.
- Repeat the exercise 8 to 12 times.
Next step: Start the exercise with your hands closer together so the band is tighter to make it more challenging.
2. Lat pull down
This exercise strengthens your ‘lats’, which are large muscles in the back.
- Sit or stand with feet hip-width apart.
- Hold the resistance band with both hands about 6 inches (15 cm) apart.
- Lift the band above your head just slightly in front of you, with your arms out straight.
- Move your hands away from each other and bring your elbows down until the band is below your chin.
- Slowly bring your hands back together and move the band back above your head.
- Repeat 8 to 12 times.
Tip: To decrease the resistance, start with your hands further apart.
Resistance band shoulder exercises
3. Dumb waiter
This movement builds strength in the rotator-cuff muscles, which helps the shoulders stay stable as you move.
- Sit or stand with feet hip-width apart and your arms by your side and bent at the elbows so they’re at 90 degrees.
- Hold the resistance band in front of you in both hands so it’s slightly tight.
- Try to keep your elbows by your side, move your hands out to the side away from each other and squeeze your shoulder blades together.
- Slowly move your hands back to the centre.
- Repeat 8 to 12 times.
Next step: After you move your hands to your side, straighten your arms out to the side for an extra stretch.
4. Lateral raise
This is another exercise that can strengthen the shoulder muscles.
- Sit or stand up straight with your feet together.
- Place the middle of the resistance band under 1 foot.
- Hold the ends of the band in each hand so the band is tight.
- Start with your arms slightly bent by your sides with your palms facing towards you.
- Raise your arms straight out to the sides until they’re at shoulder height.
- Slowly move your hands back down to your sides.
- Repeat 8 to 12 times.
Tip: Raise each arm at a time to decrease the resistance.
Resistance band chest exercises
5. Chest press
As well as mobilising your shoulders, this exercise builds strength in the muscles in your chest.
This can help with things like pushing open a door or lifting yourself up.
- Sit or stand with feet hip-width apart.
- Put the resistance band behind your back and hold the ends with both hands, bringing it forward under your arms.
- Bring your elbows up and out to the sides with your knuckles facing forward.
- Press your hands forward until your arms are nearly straight.
- Slowly bring your arms back to the starting position.
- Repeat 8 to 12 times.
Next step: To increase the resistance, start by holding the band tighter across your back.
Tried this at home?
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Resistance band arm exercises
6. Bicep curl
Try these bicep curls for stronger upper arms that will help you carry the shopping home or lift a heavy laundry basket or gardening waste and tools.
- Sit or stand with feet hip-width apart.
- Place the middle of the resistance band under 1 or both feet.
- Hold each end of the band by your sides with your arms straight down.
- Slowly curl your hands up to your shoulders with your palms facing upwards while keeping your elbows next to your sides and squeezing your upper arms.
- Slowly release your arms back down to your sides.
- Repeat 8 to 12 times.
Tip: You can lower the resistance of the exercise by lifting each arm at a time.
7. Triceps extension
This exercise helps to build strength in the triceps, which are muscles at the back of your upper arm that help you push.
Standing:
- Stand with feet hip-width apart and hold the resistance band on your right hip with your left hand.
- Hold the other end of the band with your right hand just behind your hip, with your elbow pointing behind you.
- Slowly straighten and lift your right hand behind you.
- As you move your arm, try not to move your elbow and avoid arching your back.
- Slowly return your right hand back to your side.
- Repeat 8 to 12 times on both sides.
Seated:
- Sit with feet hip-width apart and hold the resistance band on your right thigh with your left hand.
- Hold the other end of the band in your right hand at your hip, with your elbow pointing behind you.
- Slowly straighten and lift your right hand behind you.
- As you move your arm, try not to move your elbow and avoid arching your back.
- Slowly return your right hand back to your side.
- Repeat 8 to 12 times on both sides.
Tip: If you cannot pull the band all the way back, extend your back arm as much as you can before returning to starting position.
Resistance band leg exercises
8. Leg press
Get stronger leg muscles and more mobile hips and knees with this exercise.
Standing:
- Stand with feet hip-width apart and place the middle of the resistance band under the middle of 1 foot.
- Hold the ends of the band tight in front of you at waist height.
- Slowly lift your knee up, keeping the band under your foot.
- Slowly press your foot down into the band and towards the floor.
- Repeat 12 to 16 times per leg.
Seated:
- Sit with feet hip-width apart and move your knee towards the chest.
- Place the middle of the resistance band under the middle of 1 foot.
- Hold the ends of the band tight by your waist.
- Fully extend and straighten your leg out in front of you as far as you can.
- Slowly lift your knee back up, keeping the band under your foot.
- Repeat 12 to 16 times per leg.
Tip: Hold the ends of the band lower and closer to your feet to decrease the resistance.
9. Abduction
Abductions can strengthen the abductor muscles that sit on the outside of your hips, which can help improve your balance.
Standing:
- Stand with feet hip-width apart and wrap a looped band or tie a band around both ankles.
- Slowly lift 1 of your feet out to the side, with your leg straight and foot pointed.
- Lower your foot back to the ground.
- Repeat 12 to 16 times on each leg.
Tip: If you feel wobbly standing up, hold onto the wall or the back of a chair for support.
Seated:
- Sit at the edge of a chair with feet hip-width apart and wrap a band around both legs just above the knees and hold the ends.
- Place your feet slightly wider than your shoulders.
- Slowly press your knees out away from each other, keeping your feet steady as your legs move apart.
- Hold for 2 seconds, then bring your knees back together.
- Repeat 12 to 16 times.
10. Squat
This is a more challenging exercise that builds strength in your leg muscles, as well as improving mobility in your hips, knees and ankles.
Standing:
- Stand with feet hip-width apart and place the middle of the resistance band under both feet.
- Hold the ends of the band at your waist.
- Slowly lower your hips and bend the knees as far as it’s comfortable.
- Slowly move back up to standing.
- Repeat 12 to 16 times.
Seated:
- Sit with feet hip-width apart.
- Place the middle resistance band securely under both feet.
- Hold the ends of the band in front of you at waist height.
- Stand up while keeping the ends of the band at your waist.
- Slowly sit back down again.
- Repeat 12 to 16 times.
Tip: If you cannot stand up, try a seated leg press (see above) instead to build strength in the leg muscles.
Meet the expert
Hara Markos is a Cardiac Rehabilitation Exercise Physiologist at Broomfield Hospital in Chelmsford, Essex, where she helps people recover from heart conditions or surgery through exercise. She’s also a course tutor and assessor for the British Association for Cardiovascular Prevention and Rehabilitation (BACPR).
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How Jeremy Clarkson Reset His Health and Fitness at 66 – Walking, Pilates and Trying ‘Not to Die’
Rewind a decade or so, and Jeremy Clarkson had a particular disdain for exercise, healthy eating and denying himself life’s pleasures. He never worked out, smoked 40 cigarettes a day and, in his own words, drank four pints of wine daily. Now, at 65, his entire outlook on health and longevity has shifted.
At the heart of Clarkson’s desire to change are his young grandchildren.
‘I’m not going to dwell on the joys of being a grandparent because what can be said about it has already been said. But I have decided that it is so wonderful that I want it to go on for as long as is humanly possible. Which means I must do everything in my power not to die,’ he wrote in his column forThe Times.
And the British TV personality has certainly had a couple of wake-up calls.
After being admitted to hospital with pneumonia in 2017, Clarkson then suffered what he described as ‘really bad coronary artery problems’ at the end of 2024. Documented in the latest series of Clarkson’s Farm, he experienced a ‘sudden deterioration’ in his health and needed a stent fitted to restore proper blood flow.
Why Clarkson Finally Started Taking His Health Seriously
Since then, he has taken up reformer Pilates, had a pickleball court installed at his Oxfordshire home and started going for walks when the weather is just right.
‘Eventually, I decided that organised, indoor exercise was not for me and decided instead to do walking. Not when it’s raining obviously. Or if it’s too cold, or hot. And not if I’m busy. But on a reasonably temperate Sunday morning, I’d get out there and pootle along,’ he wrote.
‘So far I’ve relied on luck to keep me alive. But I’m in sniper’s alley right now and I have to work at dodging the bullets. Two years ago, I saw old age as a wearisome tangle of tubes and knee-replacement surgery. Now though, thanks to my grandchildren, I’m actively looking forward to it.’
Clarkson’s comments highlight just how much his attitude to ageing has changed.
‘I’m buying time. It hurts and it’s expensive. But it’s better than wasting your money on a new watch.’
The Diet Changes Behind Clarkson’s 3-Stone Weight Loss
Diet has also become a key part of his health overhaul.
He now eats burgers wrapped in lettuce rather than buns and opts for alcohol-free versions of his Hawkstone beer. Underpinning much of that change has been a microdose of the GLP-1 medication Mounjaro, which Clarkson credits with helping him lose more than three stone in six months by suppressing his appetite – although he admits he doesn’t particularly enjoy the experience.
‘When you are on Muntjac [his name for Mounjaro] you can come down in the morning and idly help yourself to a small handful of sunflower seeds,’ Clarkson said. ‘And it’ll feel like you’ve just finished a massive Christmas lunch. You’re stuffed.
‘So you find yourself living a minibar existence. Tiny packets of milk, sachets with only three grains of sugar in them, vodka in thimbles. That’s not living, though. That’s existing.’
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Ryan is a Senior Writer at Men’s Health UK with a passion for storytelling, health and fitness. Having graduated from Cardiff University in 2020, and later obtaining his NCTJ qualification, Ryan started his career as a Trainee News Writer for sports titles Golf Monthly, Cycling Weekly and Rugby World before progressing to Staff Writer and subsequently Senior Writer with football magazine FourFourTwo.
During his two-and-a-half years there he wrote news stories for the website and features for the magazine, while he also interviewed names such as Les Ferdinand, Ally McCoist, Jamie Redknapp and Antonio Rudiger, among many others. His standout memory, though, came when getting the opportunity to speak to then-Plymouth Argyle manager Steven Schumacher as the club won League One in 2023.
Having grown up a keen footballer and playing for his boyhood side until the age of 16, Ryan got the opportunity to represent Northern Ireland national futsal team eight times, scoring three goals against England, Scotland and Gibraltar. Now past his peak, Ryan prefers to mix weightlifting with running – he achieved a marathon PB of 3:31:49 at Manchester in April 2025, but credits the heat for failing to get below the coveted 3:30 mark…
You can follow Ryan on Instagram or on X
Fitness
Fitness coach debunks 8 ‘crazy’ exercise myths women still believe: From periods and workouts to weightlifting
Despite growing awareness around fitness and women’s health, several outdated exercise myths continue to persist. From misconceptions about strength training to beliefs surrounding periods, pregnancy and weight loss, many women still receive advice that isn’t backed by science. These myths can not only slow progress but also discourage women from prioritising their health and fitness. (Also read: Can eating too much protein be harmful? Experts explain why excess intake may do more harm than good )
Fitness coach Zoe recently addressed some of the most common misconceptions women continue to hear in a June 12 Instagram post titled, “craziest exercise myths women still hear.” Here’s what she had to say:
1. Periods mean complete bed rest
According to Zoe, menstruation does not mean you need to stop exercising altogether. “No. You can train. Just adjust intensity if needed,” she wrote, explaining that while energy levels may fluctuate during different phases of the menstrual cycle, movement and exercise can still be beneficial.
2. After marriage or kids, fitness is not important
Many women are often made to feel that fitness should take a back seat after major life changes such as marriage or motherhood. Zoe strongly disagrees. “That is exactly when it becomes more important,” she said, highlighting the need to maintain strength, mobility and overall health while navigating increased responsibilities.
3. A C-section means your core is gone forever
Recovering from a Caesarean delivery can be challenging, but Zoe says it doesn’t mean women should give up on rebuilding strength. “Wrong. It means you need rebuilding, not giving up,” she wrote, emphasising that gradual rehabilitation and proper training can help restore core function.
4. Walking around the house is enough exercise
While daily movement is important, Zoe points out that it isn’t the same as a structured workout. “No. That is movement, not full training,” she explained, noting that a balanced fitness routine should include strength, mobility and cardiovascular exercises.
5. Sweating more means more fat loss
Many people associate excessive sweating with effective fat burning, but Zoe says that’s a common misunderstanding. “No. It means you are hot,” she wrote. Sweat is the body’s cooling mechanism and does not necessarily reflect the number of calories burned or fat lost.
6. Running will ruin your uterus, boobs or joints
This long-standing myth often discourages women from running or high-impact activities. “No. Poor preparation and weak support is the issue,” Zoe said, stressing the importance of proper training, supportive gear and gradually building endurance.
7. Women should only do yoga, not weights
Strength training is still viewed by some as a male-dominated form of exercise, but Zoe believes women benefit greatly from lifting weights. “Women need strength too,” she wrote, highlighting how resistance training supports muscle mass, bone health, metabolism and overall fitness.
8. Carbs at night make you fat
Carbohydrates often get unfairly blamed for weight gain, especially when eaten in the evening. “No. Overeating does,” Zoe explained, pointing out that overall calorie intake and dietary patterns matter far more than the timing of carbohydrate consumption.
Note to readers: This article is for informational purposes only and not a substitute for professional medical advice. Always seek the advice of your doctor with any questions about a medical condition.
This report is based on user-generated content from social media. HT.com has not independently verified the claims and does not endorse them.
For Hobart teacher Mary Holton, health means everything.
She started feeling the squeeze from cost-of-living pressures when fuel prices spiked again.
“Going out for just fitness alone was a bit much,”
she said.
Mary Holton says since joining the group, her fitness across the board has improved. (ABC News: Jake Grant)
Many Tasmanians are feeling cost-of-living pressures in a very physical way, with locals saying exercise routines are being dropped, health appointments delayed and wellbeing pushed to the bottom of the list as budgets tighten.
Ms Holton relies on multiple physiotherapy sessions each week, but says paid fitness classes simply are not an option.
“That costs … so to actually go to other classes as well, it’s out of my budget really.“
Ollie Mathewson conducts a free workout session. (ABC News: Jake Grant)
National data shows that almost half of Australians already fall short of minimum physical activity guidelines, and rising prices are making even basic care unaffordable for many.
Consultant clinical psychologist academic Kimberley Norris says this is exactly how unhealthy patterns begin.
“We tend to focus on the most stressful thing first … and health is one of those things we don’t think about until things go wrong,”
Professor Norris said.
Kimberley Norris says humans tend to focus on alleviating stress first and foremost, and warns de-prioritising health can become a cycle. (ABC News: Jake Grant)
For Ms Holton, going to a free workout group in her local community was a game-changer.
“Came down and absolutely loved it. It’s really nice to have a group and it just keeps growing,” she said.
Finding a free exercise group has drastically improved her health, as noted by her GP, and she is part of a growing trend.
Free exercise classes become a lifeline
At a community exercise class in South Arm, south-east of Hobart, the mood is upbeat, with laughter, movement, and a sense of relief.
Participation has more than doubled in the past year, with more than 100 Tasmanians now involved.
Trainer Ollie Mathewson said the surge was unmistakable.
“It’s free of charge for everybody … and over the last 12 months I’ve noticed a lot more people starting to come along,”
he said.
Ollie Mathewson says attendance at his classes has almost doubled over the past year. (ABC News: Jake Grant)
Across greater Hobart, free and low-cost alternatives are multiplying and include walking groups, community-run circuits, and morning and afternoon fitness meet-ups.
Tasmanians are increasingly organising their own solutions.
Mr Mathewson said connections drive outcomes.
“A lot of people talk about weight and strength, which are obviously insanely important, having other people there to push you single every week makes it a hundred times easier.“
Professor Norris said one’s health can be prioritised for free.
“What we know about health is, it’s more about sustainable wellbeing, it’s about quality of life,” she said.
“So rather than focusing on how much you can deadlift, how far you can run, it’s about how your life has improved and how close your life is to the way you want to live it.”
She said free options were vital because once people stop moving, it becomes harder to start again.
“If we develop routines in which health is not a priority, then we almost get stuck in this cycle of health always being last.“
Health appointments being delayed or dropped
For some Tasmanians, the financial pressure is forcing even tougher choices.
Amy Dakin says she can’t even think about getting a gym membership with all the other costs of living on her mind. (ABC News: Jake Grant)
Amy Dakin, who lives with a compromised immune system, often has no choice but to delay essential care.
“My health needs to be prioritised, but your bills come first, really,” she said.
Jordyn Rowbottom says she’s not the only one changing her hobbies to save on costs. (ABC News: Jake Grant)
Jordyn Rowbottom has seen the same pattern around her.
“People are being forced to cut what they can access,”
she said.
Professor Norris warns that these short-term decisions can create long-term harm, not just for individuals, but for the broader health system.
She said the combination of financial pressure and reduced physical activity would create a public health challenge.
Trainers adapting to shrinking budgets
Personal trainer Nickola Orr works with clients across different income levels, ages and needs.
She said affordability now shapes almost every program she designs.
“You want to make sure they can get as much help as they can within their price range,”
she said.
Nickola Orr is concerned about access to fitness and health services in the face of rising cost pressures. (ABC News: Jake Grant)
With the median individual spend on fitness in Tasmania sitting at almost $600 last year, Ms Orr said the warning signs were already visible.
“We’re going to see more results of long-term neglect; higher injuries, more need for mental health assistance. It’s going to snowball.”
Her concerns echo Professor Norris’s academic findings that once healthy routines break down, the consequences ripple for years.
“The changes are very small … while they add up over time, there is no immediate impact,”
Ms Orr said.
Calls for more free and low-cost options
Mr Mathewson hopes the success of free community classes will inspire governments and private operators to expand accessible fitness programs.
“More free options would be a great thing. There are a few now, but there should be more,” he said.
The Tasmanian government has said it will release its 20-year preventive health strategy this month, titled The Health Revolution.
A Department of Health spokesperson said the strategy “will address the broader social, economic, and environmental factors that influence health and wellbeing”.
“Specific issues about access to health services and programs are being considered through the Access to Health Services project, a Commonwealth-State partnership.
“The Health Revolution will complement that project by addressing the root causes of poor health and the underlying conditions to make it easier for Tasmanians to live well.“
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