You’ve probably seen people do home workouts with bodyweight, dumbbells, or booty bands, but no one talks much about what resistance bands can really do for your strength and fitness goals. We use them daily with our online members, and they’ve achieved incredible results.
I’ve coached hundreds of clients who wanted to feel stronger, fitter, and more confident, all from home. And they didn’t need a gym or a fancy setup. They just needed a set of resistance bands and a smart plan.
WHY RESISTANCE BANDS WORK
Unlike weights, resistance bands create tension at both the top and bottom of the movement. This means your muscles are constantly working, and that makes them great for both toning and building strength.
The best part? They’re affordable, easy to store, and ideal for parents or busy professionals who don’t have time for the gym.
Donkey kick: Donkey kick is an amazing exercise for your glutes.
WHAT YOU CAN ACTUALLY DO WITH BANDS
Strength split program: You can do almost every exercise you do at the gym, all in your living room with the use of just resistance bands. So you can do legs on Monday, chest on Tuesday and still get the strength and the ‘pump’ like you would at the gym.
Targeted glutes & abs sessions: Donkey kicks, glute bridges, sumo deadlifts, banded crunches, banded wood chops, etc.
20-min HIIT (High Intensity Interval Training) sessions: Circuits that target full body with banded squats, presses, rows (see example below)
Boxing HIIT: Fast-paced intervals using shadow boxing with bands for resistance
We keep our sessions short, sweaty, and super effective. In just 20 minutes with resistance bands, your core, glutes, and shoulders will be on fire. It’ll feel like you squeezed a full hour at the gym into your living room.
Our members often tell us they’re shocked at how intense a ‘simple’ banded workout can be.
Rose: Rose is one of our members who achieved amazing results from just resistance bands
TIPS FOR GETTING STARTED
- I recommend choosing a set of loop bands, just like in the images. You may want to invest in some leather gym gloves to protect your hands.
- Anchor the band under your feet, around door frames, or on furniture will allow you to do a lot more exercises that you can do at a gym.
- Start with the fundamental movements: squats, rows, presses, deadlifts.
If you’re short on time, try this: Set a timer for 20 minutes and cycle through 4-5 band exercises with 40 seconds work, 20 seconds rest.
Try this 4 exercise band circuit that incorporates all main muscle groups:
- Front squats – works your quads, glutes and core
- Bent over rows – works your back, biceps and core
- Romanian deadlifts – works your glutes and hamstrings
- Overhead press – works your shoulders and triceps
Seated row: This is me in action doing my program at home.
YOU’RE STRONGER THAN YOU THINK
You don’t need to invest in a home gym. Keep it simple.
You just need a little space, a solid routine, and some bands. And if you’ve never felt confident in your body, this could be the start of everything changing.
Start small, stay consistent, and don’t underestimate what a set of resistance bands can help you achieve.
Want help choosing the right bands for your setup, or keen to grab the same ones we give our members? Just contact me, I’ve got you covered.
By Jonathan Guico
About the author
Jonathan is a highly experienced Fat Loss Coach and Rehabilitation Specialist with over 25 years in the fitness industry. His passion lies in helping ambitious career-driven parents regain their fitness, confidence, and energy. Through his Make Healthy Normal Protocol, he provides his members with tools that meet them where they are and a plan that is realistic, fun and flexible for their busy lives.
Jonathan’s contact details:
website: www.diypt.com.au
Email: [email protected]
Yes resistance bands is so simple and effective. I like Jonathan’s tips will definitely get back into it.
That’s great to hear, Linh. I wish you the best of luck with it. If you have any questions, let me know.
I found the information in this article really informative, thanks. Is there a particular brand of bands you recommend?
Thanks Jamie. There isn’t a particular brand because they are all very similar made from the same rubber material. But I do recommend using loop bands (like in the photos above), not the ones with handles. This allows you to do more exercises with them than the bands with handles. If you want to know which ones we use and our members use, let me know.
Great article and tips. I have limited space and time and will be adding a resistance band routine to my work out!
Thanks Som. Good to hear my article inspired you to use them. If you have any questions, such as what exercises to do or want more workouts, let me know.
Great article, really helpful tip!
Thank you. Would love to know what tip you’re going to start with?
Great article, and insight on how maximise your workouts with the simple resistance band. As you get stronger, what the best way to keep progressing? Are there different bands you can use?
Yes, you can purchase more resistant bands. You can also change your program to ensure you progressively overload. However, if you are getting serious about your strength training, there will come a point where you’ll need to upgrade either to a home gym or gym where there are free weights ie. barbells and dumbbells.
Great ideas for home fitness. I look forward in trying out the sample workout.
Good to hear. I hope you enjoy it.
Thanks for reminding me that I can workout without the fancy equipment, memberships, travel etc. As a busy mum of two, theres lot of hurdles to jump over and resistance bands is such a great option !!! Excited to start a 20 min morning routine around this while the kids sleep !
Love how you’re starting with something that you can see yourself be consistent with. All the best with it.
So many useful tips in this article! Love how versatile and great the resistance bands are for at home workouts! Thanks Jonathan for sharing your knowledge with us 🙂
It’s my pleasure, Trang. Good to hear you’re seeing the benefits using the bands for your home workouts.
A very inspiring suggestion Jonathan. Your ideas are very much appreciated and thank you for the support you have given me throughout the years. I have always been looking for new ways and ideas to keep me strong and fit and I’ve always been in search of ways to get me in shape and strong.
Keep up the good work and I wish you all d best for your future.
Thanks Veronica. Glad to hear you continue to stay fit and strong.
Great article Jonathan. I think resistance bands are under utilised. I use resistance bands regularly for stretching and warming up these old joints and muscles of mine.
Have you ever used them in your workouts for strength training? If you go to a gym, you can use them to increase the strength curve in a movement which does wonders for your strength. For example, increasing the strength curve as you stand up in a deadlift or barbell squat.
Great advice Jono! I’ve been a client with Jono and his wife since the very start of their biz and everything he says about the bands are absolutely true. The bands I use are the ones I was given as part of the DIYPT home pack and they are still as good as the first day I used them! Now my 14 yr old son benefits from useing them as well when he is stretching before and after his soccer games.
Thanks Maryanne for your kind words. Good to hear our bands have stood the test of time.
Very informative article. I have underestimated the practicality and effectiveness of resistance bands, especially for strength training and will definitely add them in my future workouts! Thank you Jonathan.
It’s my pleasure, Daniel. Let me know if you have any questions.
For us oldies that work long hours at a desk, just moving the body is more important than building muscle and having a 6 pack. Working out at home with little to no equipment is as effective as going to the gym. You can also take these on holidays! Work-life balance is key!
Wise words Jerry. Thank you.
Good read. Thanks for the info!
I’m glad you enjoyed the read.
That’s a good read Jonathan. Working out from home is suited to so many.
I’ve used the bands in the past that have the handles, might need to try the loop style next time. Cheers.
I prefer to loop bands because they are more versatile in 2 ways: 1. You can increase / decrease the resistance by just holding the band at different lengths 2. You can do so many more exercises with them by anchoring the band under your feet, around door frames, or on furniture.
I’m going to give this a try!
That’s great to hear! Remember, I recommend getting the loop bands because of how much more versatile they are than the bands with handles. Let us know if you have any questions.
Been using them for years and seeing Jonathan’s article only confirms it. If this man says it works, you can be certain it does. The only thing stopping you, is you.
Thanks for showing me simple but powerful exercises with the right techniques.