Are you looking to incorporate strength training exercise into your routine, but don’t know where to start? Enter resistance bands!

Resistance bands are an easy, accessible workout tool that you can use at home or anywhere.

Bands are less expensive, more portable, and more versatile than traditional dumbbells. They are also quite effective in achieving benefits from strength training exercise.

To get started using resistance bands, you need to pick the right type and strength. There are different kinds of bands including tube, figure 8, loop, power, and therapy bands with each style being suited for different types of workouts or movement. If you are a beginner, you should start with a lighter resistance which are typically color coded with lighter colors, such as yellow—the easiest—up to black—the hardest.

In line with the current physical activity recommendations, aim to add in band workouts at least two days per week for about 30 minutes to begin, which focuses on all major muscle groups. Try performing three sets of 10 to 15 repetitions of each exercise. As you become comfortable and more proficient, you can add in a third day into the week and even increase the resistance of your band. Make sure that these sessions are nonconsecutive days, which provides the rest and recovery your body needs.

If you need a little guidance to put together a routine, check out this beginner workout from the OSU Health Plan health coaching team. 

Would you like to follow along with a demonstration of resistance band exercise? Join health coach Alison for a band workout on July 17 at 12:30 p.m. featuring a live lower-body band session. Visit Link to Health to explore programs, register for the program, and get a recording to continue work on your own.