Resistance band workouts are one of the easiest (and most effective) ways to build strength, improve mobility, and squeeze in a workout anywhere. If you’ve ever followed one of my workouts or guides, you already know how much I love incorporating resistance bands. Whether you’re a beginner or more advanced, resistance bands are lightweight, portable, and versatile—making them one of the best pieces of fitness equipment to keep on hand.

In this post, we’ll break down the two main types of resistance bands, the key benefits of resistance band training, and simple ways to use them to get stronger. Let’s get into it!

What Are Resistance Bands?

If you’re new to resistance training, or wondering what exactly are resistance bands, and how do they work? The good news is they’re a super simple fitness accessory.

There are two main types of resistance bands:

• Glute bands – These are smaller, loop-style bands typically worn around your thighs or calves, and usually come in three levels of resistance: light, medium, and heavy.
  • They’re great for glute activation, lower-body workouts, and adding intensity to moves like squats, hip thrusts, and side steps. While most people use them for lower-body exercises, they can also be surprisingly effective for upper body and core movements.

• Power bands – These are long, continuous loop bands that can be used for both upper- and lower-body strength training. They also come in different resistance levels (for example, a light power band may add 15–25 lbs of resistance, while a medium may add 30–60 lbs).
  • Power bands are super versatile—they can replace dumbbells for exercises like bicep curls and rows, as well as provide support when doing assisted pull-ups.

Both glute bands and power bands provide constant tension on the muscles, which helps increase strength and stability more effectively than bodyweight-only training. They’re also perfect for getting in a good sweat anytime, anywhere.

My go-to glute bands and power bands are from Recreation Sweat.

Benefits of Resistance Band Workouts

Resistance band exercises come with a long list of benefits—no matter your fitness level. Here are a few reasons to add them to your routine:

• Portable & convenient – Take them anywhere: the gym, your living room, or on vacation. (You know what I’m about to say, my OG GOOD // SWEAT girlies.) All you need is a few feet of space!
• Beginner-friendly – Great for learning proper form and building a strong foundation.
• Joint-friendly – Provide resistance without heavy impact, making them ideal for low-impact workouts or rehab.
• Versatile – Can replace dumbbells for many strength training exercises or be added to your existing routine for extra intensity.
• Effective – Constant tension helps build strength, stability, and mobility— all of which are key to better performance and recovery.

Whether you’re looking for affordable, space-saving equipment that still delivers results, or just want to try something new, resistance bands are one of the best pieces of fitness equipment you can add to your routine.

How To Use Resistance Bands

As a certified personal trainer, one of the things I love most about resistance bands is how versatile they are. You can use them for targeted or full-body workouts—whether you’re into strength training, HIIT, or Pilates-style movement. A few examples:

• Lower body: Banded squats, glute bridges, side steps
• Upper body: Rows, bicep curls, shoulder presses
• Core & mobility: Dead bugs, Pallof press, banded stretches

And a quick reminder: proper form is key for making progress and reducing the risk of injury.

If you’re looking for a more structured example of resistance band exercises, I’ve got you covered! Below is a snapshot of just one of 30 workouts from the Recreation Sweat Banded Body Guide. It’s basically my holy grail of quick & effective workouts, ranging from 5-30 minutes using only bodyweight and a set of 3-Piece Glute Bands.

I hope you give resistance band workouts a try! They’re such a fun way to switch up your fitness routine. Plus, they’re a space-saving, effective tool for getting stronger, improving mobility, and feeling more confident in your workouts. Small enough to toss in your work bag or carry-on, yet versatile enough to challenge your entire body? Totally worth a shot!

Find my go-to fitness equipment and apparel at Recreation Sweat,

and more helpful fitness content on the Fitness tab of the blog.