24 Ways to Use a Resistance Band in Your Workout

Resistance bands, commonly known as pro bands or monster bands, add variable resistance to a workout program. They can accommodate every training level—from rehabilitation purposes to professional caliber and elite Olympic athletes—and different tension levels are designated by the thickness of the resistance bands. If you are a beginner, try using a thinner band; alternatively using a thicker band will add more intensity to the exercise.

Resistance bands are one of the most convenient ways to keep up your fitness regimen. If you are always on the go, travel frequently for work or do not have enough space for workout equipment, this may be a solution for your fitness needs. Bands are easy to store and one or several can be taken in a backpack or carry-on suitcase. Additionally, they are fairly inexpensive—a relatively small investment on equipment that may give you larger returns in terms of fitness benefits.

A word of caution: It is not only the thickness of the band that will add more intensity but also the amount of slack or tension that can regress or progress the intensity level. Having the proper range of motion throughout the movement is important in executing any move safely and properly. Adjusting accordingly through tension or band thickness will be essential if the proper range of motion is not well-executed. Tension can be adjusted conveniently based on your fitness needs.

Try these moves if you’re on the go. There is very little transition time because you don’t have to move from several pieces of equipment.


Shift to Upward Press

Thoracic Rotation


Resisted Dead Bug


Anti-Rotational Squat

Standing Side Crunch

Backward Triangle Walk


Overhead Squat

Resisted Leg Extension

Resisted Push-Up

Lateral Resisted Push-Up Walk

The Bolt Pull

Single-Arm Press

Single-Arm Row

Atlas Lift

Wood Chop

Diagonal Pull-Apart

Cross-Body Pull-Apart With Twist

Triceps Kickback


Single-Arm Lateral Warding Shuffle

Resisted Sprint

Tip: Use a heavy-duty tubing to add more resistance.

Resisted Lateral Shuffle

Tip: Use a heavy-duty tubing to add more resistance.

Resisted T-Run

Tip: Use a heavy-duty tubing to add more resistance.

Lateral Resisted Bear Crawl


“24 Ways to Use a Resistance Band in Your Workout” model Cassandra Nelson is a group fitness instructor for 24 Hour Fitness in Southern California. Nelson, who teaches Les Mills BODYPUMP, Pilates, yoga and boot camp, took time out of her busy schedule to answer these burning questions from 24Life.

24Life: Why did you become a group fitness instructor?

CN: I became a group fitness instructor because I love group fitness. I love teaching. I love empowering people, and I just love the support of a group.

24Life: Favorite and least favorite workout move?

CN: Favorite workout move is definitely a squat, a sumo squat for sure. My least favorite workout move is the push-up.

24Life: Finish the sentence “When I’m not working out, I am…”

CN: When I’m not working out, I am a full-time mom. So I’m with my kids, cooking, cleaning, running around here and there.

24Life: Your favorite fit tip?

CN: My favorite fit tip is just move. Just get up and go. Don’t overthink it. Just start moving.

24Life: Your power/pump-up song?

CN: “Freaks” by Timmy Trumpet and Savage.

24Life: Favorite memory as an instructor, so far?

CN: I have a lot of favorite memories as an instructor. In yoga, I’m a proud instructor. So my favorite memory recently is a few people got into a power pose that we’ve been working on for a while. And it just made me so happy.

24Life: This summer, what’s one thing you wish for every 24 Hour Fitness member?

CN: Don’t think, “I need to be skinny to fit into a swimsuit.” That would probably be the first thing I would tell you to stop thinking. Think “I want to be strong, and I wanna be confident.” Because confident is what matters.

Photo credit: g-stockstudio, Getty Images; Tom Casey, box24studio.com
Model: Cassandra Nelson, 24 Hour Fitness