Forget the gym — build strength all over with this 7-move workout and a set of resistance bands

a man squatting with a resistance band under his feet and stretching above his head with his hands

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Going to the gym to work out isn’t the sole answer to strength building. With a set of the best resistance bands, you can train your entire body from the comfort of your home, or even outdoors in your garden or local park. To give you a little inspiration, we’ve found a seven move full-body resistance band routine to get you started.

Resistance bands are a suitable alternative to weights because they provide constant tension throughout each movement, which helps build both strength and stability. There are different types of resistance bands, but for this workout, you'll need loop bands that are longer in length.

Working with bands of different resistance levels allows you to experiment with more exercises and practice progressive overload by gradually increasing the resistance as you build strength.

What is the full-body resistance band workout?

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If you're wondering how a resistance band can build strength like a dumbbell can, they essentially create tension in the muscles as you push or pull against the band's resistance. This tension forces your muscles to work harder, creating a similar effect to lifting a weight.

Resistance bands are excellent for targeting muscles all over the body, from your legs and glutes to your arms and back. This versatility means they are great to use for full-body strength training.

To get the most out of your resistance band workouts, it's helpful to focus on controlled movements and aim to engage your core throughout each exercise. When you slow down a movement, especially during the eccentric (lowering) phase of an exercise you increase the duration your muscles are working, which can lead to greater muscle activation and improved strength gains over time. The technical term for this is known as time under tension.

In addition to strength training, resistance bands are also great for mobility work and stretching. Incorporating mobility exercises into your regular exercise routine can help improve your range of motion, prevent injury, and enhance your overall performance in strength training by ensuring your muscles are more flexible and responsive.

Beyond this resistance band workout, you can continue building strength without the need for big gym equipment. Bodyweight exercises like push-ups, squats, and lunges are excellent for developing strength and can be modified to increase difficulty as you progress. You can also invest in other small, portable fitness tools like a pair of the best adjustable dumbbells, kettlebells, or a suspension trainer.

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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.