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Build Muscles the Easy Way With Resistance Bands


Build Muscles the Easy Way With Resistance Bands
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If you're just starting out in your fitness journey, you might be wondering what is the best workout to build muscle. After all, with a plethora of options out there, it can be hard to know where to start. But don't worry - we've got you covered. One great option for beginners is a muscle-building workout using resistance bands.

This type of workout has a few key benefits. First, it's relatively low-impact, so it's easy on your joints. Second, it's highly versatile - you can use bands to target any muscle group. And third, it's affordable - bands are a very budget-friendly option for fitness equipment.

Most of us look for a way to get in shape that doesn't involve paying for a gym subscription. Resistance bands solve that problem for us! They are a great way to strength train without using any equipment aside from the band itself. This makes them perfect for people who are tight on time or who don't have easy access to a gym.

So how do you put together a band-only muscle-building workout? Start by choosing a band that provides resistance that is appropriate for your level. You'll want to choose a band with lighter resistance if you're just starting out. As you get stronger, you can move up to a heavier band. Once you have your band, it's time to choose your exercises.

Benefits of Resistance Band Workout

If you're looking for a workout that is effective, yet gentle on your joints, resistance bands may be the perfect solution. Here are some major reasons to try a resistance bands workout:

Greater Muscle Stimulus

If you are in quest for a workout that will really get your muscles firing, you should try resistance bands. Unlike free weights, which rely on gravity to provide resistance, resistance bands use elasticity to create tension. 

This means that you can adjust the level of resistance to suit your needs, making the workout more or less challenging as required. In addition, resistance band workouts result in greater muscle stimulus than free weight workouts, so don't overlook this powerful tool if you're looking to get the most out of your workout.

Better Core Activation

Core muscles are essential for overall stability and good posture. Many people think that sit-ups and crunches are the best way to tone the core, but resistance bands can actually be more effective. 

By anchoring the band around a sturdy object and performing exercises like rows and shoulder presses, you can better target the core muscles. 

Additionally, resistance bands offer a greater range of motion than free weights, making them ideal for people who are newbies to strength training.

Because they're so versatile, you can use the resistance bands for a wide range of exercises, and they can be an exemplary addition to your fitness routine. If you're looking for a way to activate your core muscles better, try resistance bands now. You might be surprised by the results.

Improved Strength

One of the fantastic things about resistance bands is that they offer a range of benefits for people of all fitness levels. Whether you're a seasoned athlete or not, resistance bands can help you achieve your goals. 

Resistance bands can help you build strength. The reason is that they provide resistance against which your muscles must work in order to move the band. As a result, you'll not only build muscle strength but also improve your endurance and joint stability. You can blend the workout with the whey protein supplement by DMoose for better results.

Low Impact

When it comes to an exercise that's low impact but still effective, resistance bands may be a good option for you. These stretchy bands provide resistance as you move, helping to tone and build muscle. And because they are low impact, they are easy on your joints and won't cause the same type of pain or injuries that other workouts can.

You can use the amazing resistance bands to target any muscle group as they can help you get the most out of your workout.

Can be Performed Anywhere

If you're looking for a workout that you can do anywhere, resistance band exercises are great. A resistance band is easy to transport; therefore, it is an ideal tool to be used when you're travelling or short on time. Plus, it offers a great workout for all fitness levels as you can always find resistance band exercises to suit your needs.

One of the exceptional things about a resistance band is that it allows variable resistance. This means that you can adjust the intensity of your workout to match your fitness level.

As you get stronger, you can simply increase the amount of tension in the band to make the exercises more challenging. This makes resistance band a supremely versatile piece of equipment. So, if you want your home gym to be more effective, adding resistance bands to your gym gear would be an ideal choice. 

Ideal for Rehabilitation

If you want a workout that's gentle on your joints and perfect for rehabilitation, resistance bands exercises are a great option. These exercises use stretchy bands of varying levels of resistance to provide resistance as you move, meaning they put far less strain on your body than heavier weights. 

They're also incredibly versatile, allowing you to target any muscle group you want to work on. Resistance bands exercises are an ideal option, whether you're recovering from an injury or just looking for a low-impact workout.

Workout Summary

Main Goal

Build Muscle

Workout Type


Training Level


Program Duration

8 Weeks

Days Per Week


Time Per Workout

45-55 Minutes

Equipment Required

Bands, Bodyweight

Target Gender

Male & Female

Recommended Supplements

Whey Protein Isolate

Pre-Workout (optional)

Resistance bands are an excellent way to deviate your regime from the monotonous weight lifting and add some twists to it. These exercises are at an ideal training level for beginners. This program should be continued for 8 continuous weeks, being practiced three days weekly. 

You need to give 45-55 minutes to the entire set of workouts with 30 seconds to 1 minute of rest in between. Since it requires a resistance band or bodyweight, you do not need to have a gym subscription or plenty of time at hand to get on with these. You can easily do these at home, in your lounge. In order to boost the results of the workout, you can combine it with supplementation that aids in muscle building and enhancing strength. 

When choosing resistance bands for this workout, make sure they are reliable and durable. In that case, resistance bands, Pull Up Resistance and Workout Bands, Resistance Tube Set by DMoose are ideal options. They work exceptionally in increasing your muscle mass and endurance level.

Band Only Muscle Building Workout

This beginner friendly workout has its exercises categorized in three forms: push, pull, and legs. You will be performing 3 sets of each exercise with as many reps as possible (AMRAP).

Make sure you perform your reps while keeping maximum of one to two reps in reserve (RIR).

In this case RIR means your count of reps should be 1 - 2 reps away from failure/max effort. In simpler words, it is the number of reps you could have performed before reaching failure on a set. Do not keep performing your reps till you can't do another one. For example, if your muscles would reach failure at 10 reps, perform either 9 or 8 to avoid failure.

Band Workout Day 1: Push




Standing Band Shoulder Press

3xAMRAP (1-2RIR)


Band Push Ups

3xAMRAP (1-2RIR)


Single Arm Band Standing Flys

3xAMRAP (1-2RIR)


Band Lateral Raise

3xAMRAP (1-2RIR)


Triceps Extension

3xAMRAP (1-2RIR)


Band Pallof Press

3xAMRAP (1-2RIR)


Band Workout Day 2: Pull




Kneeling Band Lat Pulldowns

3xAMRAP (1-2RIR)


Seated Neutral Grip Band Rows

3xAMRAP (1-2RIR)


Band Moto Rows

3xAMRAP (1-2RIR)


Band Upright Rows

3xAMRAP (1-2RIR)


Band Hammer Curls

3xAMRAP (1-2RIR)


Band Pull-Aparts

3xAMRAP (1-2RIR)


Band Workout Day 3: Legs




Bulgarian Split Squats

3xAMRAP (1-2RIR)


Band Assisted Nordic Curls

3xAMRAP (1-2RIR)


Banded Lateral Walk

3xAMRAP (1-2RIR)


Lying Leg Curls

3xAMRAP (1-2RIR)


Terminal Knee Extension

3xAMRAP (1-2RIR)


Band Good Mornings

3xAMRAP (1-2RIR)



Resistance bands are a great way to add variety to your workout routine and target any muscle group you want to work on. They're perfect for beginners, as they're low-impact and easy to use. You can get a full-body workout with resistance bands with just a few simple exercises. And, if you want to boost your results, adding a whey protein supplement can help. So, what are you waiting for? Get started with resistance bands today!

Reading List

Article Sources

  • Lopes, Jaqueline Santos Silva, et al. "Effects of Training with Elastic Resistance versus Conventional on Muscular Strength: A Systematic Review and meta-Analysis." SAGE Open Medicine, vol. 7, Feb. 2019, p. 2050312119831116. PubMed Central,
  • Bergquist, Ronny, et al. “Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights.” Journal of Human Kinetics, vol. 61, Mar. 2018, pp. 5–13. PubMed Central,

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