Resistance Band Workouts for Strength (3 in 1: Upper, Lower & Full Body Workouts)

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Resistance bands are a great tool for strength training. They’re a different way to train when it comes to strength training vs weights. Both are effective and can be mixed interchangeably. Strength training isn’t just about sculpting muscles — it’s about keeping your body working well for life.

As we age (and especially during weight loss or GLP-1 use), we naturally lose muscle unless we’re intentional. Resistance training helps activate and preserve muscle, which supports everything from metabolism to mobility.

Here’s what consistent strength work supports:

  • Muscle preservation & metabolism
    Active muscle tissue helps maintain metabolic health and supports sustainable weight management.

  • Posture & joint support
    Strengthening the back, shoulders, hips, and glutes improves alignment and reduces everyday aches and pains.

  • Mobility & balance
    Strong muscles protect joints and help you move with confidence as you age.

  • Brain health
    Resistance training has been linked to improved cognition, focus, and mood by supporting blood flow and neurological health.

  • Healthy aging & longevity
    Strength is one of the strongest predictors of independence later in life.

The thing about resistance bands is that they are so versatile. The best part? You don’t need heavy weights. Resistance bands provide joint-friendly, effective tension that meets you where you are — at home, traveling, or short on time.


 
 


Upper Body Resistance Band Workout

Need the movements? Get the exercises & guidance with our FREE Resistance Band Workout Guide

Sculpt & Strength

Perfect for posture, strength, and toning the arms, back, and shoulders.

Band Types Used:

  • Long resistance band

  • Anchor-based band

Workout Structure:

  • Complete 2–3 sets of each exercise

  • Rest 30 seconds between sets

Exercises:

  • Standing Shoulder Press – 3×10

  • Tricep Pull (Behind Hips) – 3×12

  • Chest Crossover – 3×10

  • Hammer Grip Curl – 3×12

  • Reverse Fly – 3×12

  • Bend-Over Row – 3×10

💡 Coach’s Tip: Move with control on the way back — slow eccentrics build strength and protect joints.


Lower Body Resistance Band Workout

Glute & Leg Builder

Glute, leg, and hip strength with band-loaded mechanics to support power and stability.

Band Types Used:

  • Mini band

  • Ankle loop band

  • Long resistance band

Workout Structure:

  • Complete 2–3 sets of each exercise

  • Rest 30–45 seconds between exercises

Exercises:

  • Glute Bridge with Band – 3×12

  • Donkey Kicks – 3×12 per leg

  • Side Shuffles – 3×10 steps per side

  • Prone Leg Curl – 3×12

  • Lunge with Bicep Curl – 3×10 per leg

  • Clamshell – 3×12

💡 Coach’s Tip: Focus on feeling the glutes initiate the movement — mind-muscle connection matters.


Full Body Resistance Band Workout

Combine for Total Strength

If you’re short on time or want a balanced session, here’s how to combine upper + lower into one efficient full-body workout.

Format:

  • Perform 2–3 rounds

  • Rest 30–45 seconds between exercises

Full Body Circuit:

  1. Glute Bridge with Band – 12 reps

  2. Bend-Over Row – 10 reps

  3. Standing Shoulder Press – 10 reps

  4. Lunge with Bicep Curl – 10 reps per leg

  5. Reverse Fly – 12 reps

  6. Side Shuffles – 10 steps per side

  7. Tricep Pull (Behind Hips) – 12 reps

✨ This format works beautifully 2–4 times per week, depending on recovery and energy.

 
 

Free Resistance Band Exercise Guide

Want a little extra support as you move through this workout? You can access every exercise shown here inside our free Resistance Band Exercise Guide. It includes visual references and simple cues to help you move safely and effectively.

Download HERE

Coach’s Notes: Making Strength Work for Your Life

Strength isn’t about pushing harder — it’s about supporting your body so it can support you.