Free Printable Resistance Band Exercise Chart PDFs

resistance band exercises pdf

Our fitness journeys differ, but people should settle for routines that suit their body and mind. Your chosen exercise should be worth your time, money, and effort. On that note, have you ever heard or read about resistance band training? Such exercises help build muscle, strength, and stability with incredible workouts. Resistance bands are a worthwhile investment; you need them if you don’t fancy going to the gym. In this post, I will provide an ultimate guide to resistance band training and how it will impact your fitness odyssey in many incredible ways. printable resistance band exercises

What Is the Fuss Around Resistance Band Exercises? Be in the Know

Many people have varied perceptions about resistance training. Some view them negatively, thanks to myths surrounding this type of training, while others will emphasize its remarkable benefits. You’re probably well-acquainted with training tools like kettlebells, dumbbells, and barbells. So, what comes to mind when you think about resistance bands?

These are elastic bands that are impressive for strength and muscle training. They are pretty popular for day-to-day physical therapies to rebuild muscles and strength. I have also found these bands effective in dealing with muscle injuries, and many cardiac rehabilitation patients are conversant with them.

The popularity of resistance bands has surged over the years, and you shouldn’t have any reservations about using them. They are versatile and lightweight, making using them easy for many people. One unique feature is that they come color-coded to show diverse levels of resistance. The widely used colors are yellow, red, green, blue, and black (representing beginner to advanced training levels in that sequence).

The Different Types of Resistance Bands

If you are searching the web for resistance band exercises PDF files, you’re in luck. I’ve found the best option for you. Most exercises will make use of the following types of resistance bands.

  • Therapy Bands: These are ideal for rehab patients recovering from injuries. They don’t have handles, feature a flat surface, are very gentle on your body, and are easy to use.
  • Power or Loop Bands: These bands are recommended for physical therapy and come in a wide variety of weight resistances.
  • Figure8 Bands: These are the go-top fitness enthusiasts’ tubular bands with a figure 8 shape. They have two plastic handles on both ends and are ideal for upper-body training.
  • Lateral Tube Bands: These bands feature Velcro cuffs instead of plastic handles at both ends. You wrap them on the ankle, making them excellent for training thighs and hips.
  • Mini/Fit Loop Bands: These bands are ideal for training the lower body and are flat and designed to form a continuous loop.  resistance band workout routine printable

Why Settle for Resistance Band Exercises

Getting started with resistance band exercises may seem daunting and demanding. The crucial thing is to invest in top-notch gear and find out what the fitness journey ahead holds for you. Besides picking the best exercise bands, you’ll also need high-quality, breathable, comfortable training attire, sneakers, and a yoga mat.

You don’t have to spend a fortune as a beginner to excel in your resistance training pursuits. The incredible perks of these printable resistance band exercises should spur your journey.

Increased Muscle and Strength

With extensive resistance band training, you can make gains at home or when traveling. When using your bands, the muscles are working hard to grow. The resistance your exercise bands provide helps increase your range of motion and muscular strength. I can vouch that the “pump” effect resistance bands offer has been great for my muscles and are better than free weights.

Excellent Weight Loss Strategy

If you struggle with weight, worry no more. Resistance band exercises are exceptional for weight loss. Since these bands help build muscle, they also help burn more calories. Resistance band training helps lower body fat and is more effective than bodyweight workouts.

Improved Athletic Performance

If you’re into sports, you can improve your skills by utilizing resistance band training. The top exercise experts recommend such workouts to help improve your agility, speed, and strength. However, the type of resistance band you choose is integral to your core purpose. Top picks among many athletes include lateral and hip resistance bands. printable free printable resistance band exercise chart pdf

Rehabilitation Tool

Resistance band exercises can help with rehabilitation after an injury if you don’t fancy going to the gym. They are effective because:

  • They offer resistance to movement, unlike lifting weights.
  • They are less taxing on different parts of the body.
  • Fitness enthusiasts can make subtle intensity progressions by changing their grip positions on the band.
  • They reduce the chances of re-injuring yourself and guarantee improved recovery.

Better Mobility and Core Stability

Resistance band training ensures simultaneous movements of the upper and lower body. There is a superb range of motion on every lunge, reach, squat, or step you make, meaning your muscles have to stretch and stabilize throughout the exercises.


Band exercises are a cost-effective form of training that impacts all your performance and fitness components. You don’t need to spend a fortune to create a home gym. Resistance bands don’t cost much, and I can attest that you’ll find them at the neighborhood sports shop.

Exercises You Can Do Anywhere, Anytime

Armed with a free printable resistance band exercise chart PDF, rest assured you can train anywhere, anytime. Resistance bands are lightweight and excellent for performing different movements. You can carry them around and train whenever you want and from anywhere. free printable resistance band exercise chart pdf

Top-Notch Band Exercises Experts Recommend: What’s Your Pick?

Resistance band training is the way to go if you are ready to promote good focus, stability, and strength. But what exercises should you incorporate in your routine?

Bicep Curls

Bicep curls are a fun-filled and distinctive way to strengthen your body without picking up barbells. You’ll use your band to make the biceps contract and engage and strengthen your arms. Here are the steps to embrace and perform band bicep curl:

  • Loop the band around your knee and hold the other end.
  • Kneel and grab the band.
  • With your lower back bent, curl the loop band up to your chest and squeeze the biceps tightly.
  • Slowly lower the band to the start position.

Banded Squats

The benefits of banded squats are immense, and that’s why this exercise is a top choice in any resistance band workout routine. Squats are a fantastic addition to your fitness routine, whether you’re using loop or mini bands. Here’s how you can do it:

  • Stand with your feet slightly wide apart with a loop band above the knee.
  • Push your hips back slowly into a sitting position while bending the knees.
  • Lower yourself until your thighs feel parallel to the floor.
  • Perform several reps, holding the position for a few seconds. free printable resistance band exercise chart pdf

Wood Chopper

You won’t go wrong by settling for the wood chopper exercise and getting your abs burning. It works on your hamstrings, biceps, shoulders, glutes, and core muscles. Follow these steps:

  • Tie up the band near the top of support.
  • With one side toward the support, grab the end of the loop with your arms stretched out.
  • Pull the resistance band smoothly down and diagonally across your body. Ensure you are rotating your right hip and pivoting your left foot.
  • Return to the start position, slow down, and repeat these 8-10 times on each side.

Seated Row

You can also strengthen your upper body from a seated position. Seated rows with resistance bands help improve body stability and reduce the risk of injuries when training. Do it with these simple steps:

  • Wrap the band under your feet and sit nice and tall.
  • While clutching an end of each side of your loop band, extend forward and pull the resistance band towards your abdomen or core.
  • Momentarily hold and squeeze your shoulders.
  • Release and extend to the starting position.
  • Repeat several times; let’s say 10-12 reps. resistance band exercises pdf


  • Push-ups are a classic training move you can revamp with high-quality resistance bands. Here’s how to do it:
  • Wrap the band across your upper body in a plank position.
  • Wrap the end of the resistance band around your palms and place your hand on the mat or floor, facing toward it.
  • Contract your abs, then push straight up, ensuring your arms are fully extended.
  • Lower your back down, keeping your chest on the floor or mat.
  • Do 5-20 reps.


Challenge your muscles or abs with different varieties of bicycle crunches. Try the following steps:

  • Place the band around your feet and lie on the floor or a mat.
  • While placing your hands behind your head and raising your feet, pull your left leg towards your stomach and your right elbow toward your knee.
  • Return to the starting position and repeat the exercise with the opposite side. resistance band exercises pdf

Summing Up

You can incorporate various exercises in your routine and strengthen your body using resistance bands. You shouldn’t limit yourself to specific types of exercise band training. These exercises can work for everyone, and you can come up with your very own free printable resistance band exercise chart PDF that involves training your chest, abs, shoulders, legs, and biceps.

Resistance band exercises are a fun and result-oriented activity that is excellent for your body. The workouts are an ideal alternative to body weight or strength training and are worth your time and effort. Get started by incorporating different resistance band exercises in your daily routine if you’re not into lifting weights. If stuck, consult experts or learn from fitness enthusiasts.

Caitlin Mueller, an avid writer, embraces the vibrant tapestry of life. With a curious eye, she delves into the intricacies of everyday existence, immersing herself in the bustling world that surrounds her.