Common wisdom suggests that you should spend hours in the gym lifting weights if you want to build muscle. But that’s not the only way. Instead, you can use this six-move resistance band workout to build total-body strength.
You can use a set of best resistance bands (opens in a new tab) as an alternative to weights as graduated bands come in different strengths allowing you to continue using the progressive overload (opens in a new tab) technique to increase the load as you get stronger.
Once you have a set of bands on hand, you’ll be ready to take on fitness YouTubers. Tiff x Dan (opens in a new tab) resistance band training. There are only six moves, and you’ll be aiming for 12-15 reps of each and repeating the routine three times for muscle-building results without weights.
According to the duo, to get the most out of your workout, you can “set the resistance with your bands, but try to push yourself to get a little stronger by increasing your resistance and time under tension throughout this workout.”
Watch Tiff x Dan’s Six-Move Resistance Band Workout
There are some training staples like deadlifts and good mornings along with bent-over row variations. If you’re new to strength training or could use a refresher, you can use Dan’s demos to practice your technique before you begin.
Although the routine primarily targets the upper body, it can also strengthen the lower half. you may have learned how to deadlift with dumbbells (opens in a new tab) before, and the process is similar here, except you wrap a single band around your feet and hold it in both hands.
The deadlift is a type of compound exercise where you work multiple muscles simultaneously. This makes them an efficient way to build muscle throughout your entire body, even when you’re primarily strengthening your chest, arms, back, and shoulders.
If you want to spend some time on your legs and core, this resistance band workout for lower body (opens in a new tab) it is an excellent option. Alternatively, if you like to exercise with weights and have one of the best kettlebell (opens in a new tab) close, learning how to swing with kettlebells (opens in a new tab) It’s a great way to work the entire body and increase metabolism. This compound movement builds core strength, increases heart rate, and builds muscles throughout the body.
