Resistance band home Gym setup

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Written By Samarjit Sinha

Working out for 10 years | Has a home gym | CPD (UK) Certificate holder in Fitness

How to do a Resistance band home Gym setup

A resistance band home setup is one of the easiest home gyms you can make.

When I decided to workout at home, I started with resistance bands too.

Back then resistance bands sold in India were super costly, I had to import a set from China to set up my own home gym.

Resistance band home Gym setup

Before this set, I had bought a single resistance tube with handles. Which snapped in the year 2022.

So to start your resistance band home gym set up, choose a door or sturdy column in your home on which to anchor the bands. Next, select 2-4 resistance bands in varying resistance levels to allow for progression.

I use a window grill to hook my resistance bands.

Then, determine which exercises you want to do – bands allow for motions like rows, presses, curls, extensions, and more. Finally, watch online videos to learn proper form for each exercise. With just these simple steps, you’ll be well on your way to building strength at home with bands.

Resistance Band TypeDescriptionExercisesAdditional Equipment Needed
Loop BandsCircular bands that can be looped around limbs or objects.Leg exercises, arm exercises, stretchingNone
Tube BandsElastic tubes with handles for gripping.Arm exercises, chest exercises, leg exercisesDoor anchor, handles
Flat BandsWide, flat bands often used for upper body exercises.Arm exercises, upper body exercises, leg exercisesDoor anchor, handles
Mini BandsSmall loop bands for targeting specific muscles.Glute exercises, hip exercises, leg exercisesNone
Resistance Bands with HandlesBands with attached handles for a wider range of exercises.Full-body workouts, strength trainingDoor anchor, handles
Pull-Up Assist BandsThick bands to assist with pull-up exercises.Pull-ups, chin-ups, dipsPull-up bar

So you do not need much to setup a resistance band home gym setup.

For me all it needed was some 50 sq feet of area. A window with iron rods to hook up resistance bands.

A pillar to wrap large bands around.

A yoga mat so that I can do kneeled ab workouts, and pull downs.

That’s it.

It is the best low-cost gym option that we have.

With this resistance band gym made under 3000 INR, you can do mobility workouts and some strength workouts as well.

While setting up a home gym, you should start with deciding the type of resistance band exercises that you can do. Selecting the right bands and exercises is key to an effective strength routine.

Target major muscle groups like biceps with curls, triceps with extensions, and legs with squats. Anchor lighter bands to progress from beginner yellow to advanced blue bands as you get stronger.

Maintain proper form by keeping your back straight and core engaged throughout motions. Move slowly and deliberately without locking joints. Vary your resistance band workouts with different exercises to prevent plateaus – try shoulder presses, rows, and lateral raises too.

With the versatility of resistance bands, you can conveniently build functional strength at home. Start by choosing beginner-friendly moves, advancing to more challenging exercises as you progress in your fitness journey.

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To set up a resistance band home gym setup, you should start by buying a resistance band. Let’s dive into the colorful world of latex bands, where each hue carries a strength story.

I would STRONGLY suggest buying a setup tube resistance band with handles.

Next, you should buy a thick large latex band as per your strength level.

Imagine these bands as your fitness allies, coming in different diameters like varied workout partners. We’ve got a rubber band rainbow: from the delicate red to the robust blue, and even official colors marking their resistance levels.

Starting with the lightweight champion – the red band. Think of it as the warm-up buddy, your joint-mobility maestro, and an all-around exercise essential. It’s like a versatile mini-band that’s perfect for a quick conditioning dance or a prep routine before diving into more intense exercises.

I often start with the red band to do some face pulls.

Now, let’s talk about the bigger brother. The blue band enters the scene with its impressive thickness. But hold up! It’s crucial to know it’s not the ideal fit for most workouts. Even pull-up assistance might feel like wrestling with gravity’s equation.

Then comes the black band, stepping up a bit in the thickness department. It’s like a mini-dumbbell, perfect for targeting those bigger muscles. However, its forte might not be the delicate anti-rotation or joint-friendly moves. I often use the black band for a light bicep or tricep workout.

The purple band, especially the flat band is a real showstopper for those lats and legs. Imagine it as a kettlebell for your lower body, activating muscles with every move. But it’s not the best match for smaller muscle groups or delicate joint work – they need a gentler partner.

Next are green and orange bands. These are great for squats, pull-up assistance, deadlifts and more heavy exercises. Often they reach up to 25 kg of pull strength or more.

Plus, if pull-up progressions are on your agenda, this green buddy can lend a helping hand.

Best home gym set

Set up the exercise area

Once you have bought your resistance bands, now it’s time to set up the exercise station. Think of it as creating your personal fitness hub, where every move is a step towards your workout goals.

First things first, find your workout playground. Look for a spot with enough room to stretch, lunge, and squat.

Consider a wall or sturdy object nearby – a trusty anchor point for your bands, just like a ship finding a safe harbor.

Trust me you do not want the anchor point hurl at you while doing face pulls.

Anchor those bands! Depending on your band type, you might need to get a little creative. Attach them to a wall, or door, or even invest in a portable band-holding station that clamps onto your wall.

Now it is better to have adjustable anchor places.

But how do you get that?

Well, just use those window iron bars.

No need to drill into the walls to make anchors.

I do not even have that open wall space anyway.

Safety check: Before you start your exercise journey, test the tension of those bands. Give them a gentle tug to ensure they’re ready to rock without any unexpected snap surprises.

And whenever you add a resistance band, you should tug and check the wall anchor first.

I often try to avoid ankle straps. I can not make them stay on my ankles. I always fear they will slip up and hit me in my b****.

What to expect while working out resistance bands

Of course, resistance bands won’t hit like dumbbell training or barbell training. But it will surely help you out. Let’s dive into what you can expect when you jump into the world of resistance bands.

Resistance bands are the unsung heroes for rehab and mobility.

Either way, expect sweat and struggle with band workouts.

And also expect time spent setting up the bands!

They offer resistance in various directions, unlike those plain old weights that rely on gravity. While that does not make the bands better than weights, your muscles will appreciate the unique way of force on them.

So you will gain muscles but not quickly and strong muscles as compared to weights.

A sample workout flow in a Resistance band Home Gym Setups

Grab that red band for joint-strengthening moves and warm-ups.

Dome some band pulls apart, some face pulls. Warm those shoulder joints for the hard workout coming up ahead.

The green, yellow, and blue bands are also not suitable for strength workouts. It’s for making sure your mobility game is strong.

But combine them and do some squats and deadlifts.

Next is pull ups.

And for the heavyweights who find pull-ups a challenge, the flat purple, orange, green band might be your ally.

Or you can tie that band or bands to a column and do banded rows.

When it comes to favorites, the red band steals the spotlight. The red one’s versatility keeps your body happily mobile.

Other than the red, I often combine the tube bands to do rows, and bicep curls.

To sum it all up, for a versatile resistance band-focused home gym workout, befriend the red and green bands. And while chasing strength, remember that joint health is the ultimate prize.

We all are getting old 🙁

So yeah, I prefer bands to do joint or mobility workouts more.

Or use for warmups.

But the heavy flat bands like purple, green, or orange can easily be used for leg tiring squats or deadlifts.

Are resistance bands good for building muscle
Resistance band home Gym setup 2

Samarjit Sinha

Body building

Are resistance bands good for building muscle

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Home exercises with resistance bands – exercise with resistance bands at home

Pull-up resistance band exercises – long resistance band workouts

Apart from pull-ups, the long resistance bands can be used for doing exercises like sumo deadlift, squats etc.

These bands come in varying levels of resistance, so you can challenge yourself as you get stronger.

For sumo deadlifts, stand with your feet wide, loop the band under both feet, grab the handles and pull up to lift. Make sure to keep your back straight and bend your knees to lower the weight.

You’ll really feel it in your glutes and hamstrings! Doing squats with the band looped above your knees adds outward pressure to fire up your inner thighs too. Experiment with different movements – the options are practically endless with these versatile bands.

I find resistance training with bands allows me to add intensity to bodyweight moves for around 1000 INR – way more affordable than a gym membership. Give it a try and let me know how it goes! Start with lighter resistance and focus on form to avoid injury.

With some creativity, long resistance bands can take your home workouts to the next level.

How to use stretch bands for exercise

Usually, stretch bands are small loop bands made with latex and fabrics. These portable fitness tools allow me to get a solid workout in wherever I am. I keep a set in my gym bag for pre-workout activation and post-workout stretches.

The resistance challenges my muscles while the latex provides just the right amount of give.

A few sets of arm curls or leg extensions with a stretchy band can make for an effective exercise routine at home or on the go.

The beginner-friendly bands help me improve my flexibility and range of motion too. I love that a simple stretchy loop can provide an economical, customizable workout.

Throw in some creativity, and the exercise possibilities are endless with these versatile bands.

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Loop resistance band exercises

Loop resistance band exercises make targeting those hips a breeze. If you have a resistance loop, you’re in for a hip workout that’s not only effective but also enjoyable.

Doing squat and deadlifts are really easy with long loop bands. Put them under your feet, hang them over your shoulder and you are good to go.

Both pull and push muscles of your leg can be trained with a heavy thick long band.

Looking to sculpt your arms?

Step on the bands and do a bicep curl.

Wrap the band to the column, or a hook and then you can do tricep pushdown or tricep kickbacks.

You can also do the lateral pull-down exercise (single or double handed) using the resistance band. Learn how to pull down the band on one side while keeping the other arm steady. Feel the burn as you engage your back shoulder blade. For this exercise, a light resistance band is recommended.

Go for a set of 15 reps on each side to find that perfect resistance for your upper body.

Light resistance band exercises

Lightweight resistance bands are best used for mobility workouts. Be it clamshell opening, band pull apart, facepulls, banded hip walks etc.

A good set of 3 with 10 reps is often enough to do in a home gym to keep your flexibility and mobility.


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Resistance band exercises for arms and abs

Resistance Band Arm and Oblique Workout:

Using a light resistance band, position it under the arches of your feet and hold your left arm in a goal post position. Press your left arm overhead and twist to the side, engaging those obliques. The goal here is to perform 10 to 15 reps of this exercise while focusing on controlled movements. Looking for a printable version? You’ll find a link provided below.

Switching Sides for Arm and Oblique Workout:

Now, let’s even things out by switching sides. Repeat the same exercise, but this time with your right arm in the goal post position. Feel the engagement in your right obliques as you press overhead and twist. Maintain proper form and stick to the recommended rep range.

Upright Row with Rotation Using Resistance Band:

Moving on, we target your shoulders and obliques with an upright row and rotation. Cross the resistance band in front of you and raise your arm while rotating your torso. This move not only challenges your shoulders but also engages those oblique muscles. Looking for more guidance? Check out the blog for printable workout instructions.

Symmetrical Upright Row and Rotation Exercise:

Balancing your body is key. Repeat the upright row and rotation exercise on the opposite side. Focus on twisting your torso and aligning your shoulders properly. This exercise adds an element of challenge to your routine while enhancing your balance.

Resistance Band Plank with Side Pulls:

Time to take it to the plank position. Place the resistance band under your hands and enter a plank. As you pull the band to the side, transition to a side plank on the same side. This exercise effectively engages the back of your shoulders and obliques. Feel the burn as you complete 10 to 15 reps on each side, benefiting from an elevated heart rate and calorie burn.

Switching Sides for Plank with Side Pulls:

Switch things up by performing the plank exercise on the opposite side. Keep your form in check and focus on engaging the targeted muscles. The resistance band adds an extra layer of challenge to your plank routine, making each rep count.

Seated Resistance Band Exercise for Abs:

Take a seat and wrap the resistance band around your feet. Hold the handles and initiate a wide row motion. As you roll partially down, pull your arms back and straighten them. This exercise hones in on your abs, particularly the lower region. Aim for 10 reps, adjusting your range of motion as needed.

Rolling Up with Resistance Band for Abs:

Center your attention on your core with a roll-up exercise. Secure the resistance band around your feet and gradually roll up one vertebra at a time. While extending your arms overhead, ensure your heels stay grounded. Pay attention to maintaining proper spine alignment as you complete 10 reps with control.

Leg Extension with Resistance Band:

Hold the resistance band handles and prepare for leg extensions. Activate your abdominal muscles by pulling your belly button in and extending one leg at a time. This exercise contributes to sculpting your abs and arms. Strive for about 20 reps, alternating legs for a balanced workout.

Scissor Kicks with Resistance Band:

Using the resistance band around your feet and holding the handles low, engage your core with scissor kicks. Pulling on the resistance band while performing the kicks intensifies the challenge. Feel your core working as you complete around 20 reps.

Incorporate these resistance band exercises for arms and abs into your routine, and witness the transformation as your muscles tone and sculpt. For optimal results, repeat the entire workout 2 to 3 more times, totaling 3 to 4 rounds. Remember to engage with the content – like, subscribe, and explore the blog for more valuable information. Together, let’s embrace the power of resistance band workouts and elevate our fitness journey to new heights!


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Athletic resistance bands exercises

Here are the Athletic resistance bands exercises that you can do in your home gym. Get ready to take your workout to the next level with these versatile and effective moves. No need for a lot of space or complicated equipment – just grab your resistance band and let’s dive in!

Overhead Squat:

Let’s start with a powerful move – the overhead squat. With your resistance band in hand, you’ll engage multiple muscle groups. As you squat down, feel the isometric contraction in your shoulders, triceps, and core. Keep that body aligned and maintain impeccable form for the best results.

PS: Overhead squat with a barbell is a killer.

Bent Over Row:

Now, let’s focus on your back with the bent-over row exercise. Anchor the band under your feet and keep your back straight, chest out, and chin up. This move engages your back muscles, and remember, form matters for maximum impact.

Standing Biceps Curl:

Ready to sculpt those biceps? Try standing biceps curls with your resistance band. Experiment with hand placement and resistance levels. Keep those elbows steady at your sides and control each curl. It’s like sculpting a masterpiece with each repetition!

Triceps Kickback:

Give your triceps a challenge with triceps kickbacks. Anchor the band under your foot and maintain a stable elbow. You can adjust resistance based on hand placement. Your triceps will thank you later!

Banded Pushup:

Elevate your pushup game with banded pushups. Place the band across your back and under your hands. Slow and controlled pushups engage your chest muscles. The tension adds an extra challenge – but you’ve got this!

Standing Shoulder Press:

Switching it up, we have the standing shoulder press. It’s a bit like the overhead squat, engaging your shoulders and more. Keep that form in check and maintain proper hand position. Your shoulders will appreciate the attention!

Single Leg Calf Raise:

Time to work those calves! Try the single-leg calf raise with resistance bands. For extra challenge, add a weight plate. Remember to stretch the band and focus on controlled movements for effective calf training.

Resistance Band Abs Crunch:

Let’s target those abs with a twist. Introducing the resistance band abs crunch. Anchor the band and place your hands properly. This technique adds resistance to traditional crunches, engaging your core like never before.

Incorporate these Athletic resistance band exercises into your routine and experience the transformation firsthand. For optimal results, consider repeating the workout to amplify the burn and sculpt those muscles. Remember, the key is consistency.

And hey, if you’re looking for more fitness tips and inspiration, don’t hesitate to explore further or even consult with a fitness professional. Now, let’s rock those resistance bands and unleash the athlete within you!

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Strength resistance band exercises

Bands mean business. These bands aren’t just lightweight and portable; they deliver results that can rival those achieved with conventional gym equipment.

The most common strength training exercises to do with bands are: Squats, pushups, single-arm rows, deadlifts, bicep curls, tricep kick-backs, lateral raises, and even seated in and outs.

The Last Rep

Setting up a resistance band home gym is easy and cheap.

And the funny thing is you can carry this gym anywhere you go.

Do remember that a resistance band home gym setup is easy and quick to do. It is not the best set up for muscle and strength growth.

About The Skinny Author


Working Out for 10 years | Owns a home gym |Certificate course done on Improving Aerobic Fitness, Diet | CPD (UK) Accredited Certification on Fitness

Yo Friends, this is Samarjit! A skinny guy who is building his tiny home gym.

I have successfully gained 10 kgs in 10 months going to commercial gyms. And I have been working out on and off for about 10+ years now.

I have gone swimming, done martial arts, Olympic lifts and body-building-type workouts!

I canceled the gym subscription as I was more into making my home gym for workouts. And getting ready, then getting my cycle and ride to the commercial gym seemed a drag after 10 hours in the office.

Thus, I needed a home that I could access at any moment!
And I started building my home gym!

I had to research a lot to build my home gym and decided to share effective, budget-friendly home gym machines, and nutrition to buy as per your goals here in

If you have question then contact me here

Ps: The author is highly experienced with making small workout routines, understanding and guiding people to get gym equipment, and setting up the home gym as per their Fitness goals.

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