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In the past, I mostly used resistance bands as supplementary tools. They were handy for activities like warm-ups, glute activation, mobility exercises, and providing a gentle workout option during lighter training weeks. My mainstay for strength training always leaned towards barbells, dumbbells, or cables to target muscle growth and enhance my overall strength.
When I decided to commit an entire week solely to resistance bands, I wasn’t expecting much. My initial assumption was that I might experience a decent muscle pump or some fatigue, but I didn’t anticipate the same level of challenge or effectiveness compared to traditional weights. To my surprise, the band workouts proved to be quite demanding, offering benefits like improved movement precision, enhanced control, and quicker recovery. Here’s how I organized my week focusing solely on resistance bands, along with the insights I gained from this experiment.
My Strategy: Warm Up, Train, Recover With Only Bands
During the week, I structured my training around two comprehensive full-body routines using resistance bands. I rotated between these two workouts, performing each of them twice across four days of training. The remaining days were dedicated to activities centered on enhancing mobility and refining movement patterns.
Every workout started with a quick band-only warm-up, mostly activation work to wake up my hips, core, and shoulders. After that, I went into a full-body strength session using just bands. I finished each session with a few mobility drills to keep my hips, ankles, and thoracic spine happy.
On non-training days, I still used bands for recovery. I’d run through 10 to 15 minutes of low-tension mobility stretches while watching TV or after a walk. Nothing fancy. Just consistent movement to keep the soreness down and the habit alive.
Workout A:
Warm-Up (1 set each, controlled tempo):
- Banded glute bridge x 15
- Monster walk forward and backward x 10 each direction
- Banded dead bug hold x 30 seconds
- Banded shoulder dislocates x 10
Workout (3 rounds):
- Banded front squat x 12
- Banded row x 15
- Single-leg glute bridge with band tension x 8 per side
- Overhead band press x 12
- Banded curl to press x 10
Mobility Finisher (2 rounds):
- Banded hamstring stretch x 30 seconds per side
- Banded thoracic opener x 5 slow reps
- Banded ankle distraction stretch x 30 seconds per side
Workout B:
Warm-Up (1 round):
- Banded lateral walk x 10 steps each direction
- Banded bird dog with reach x 5 per side
- Standing banded chest opener x 10 reps
- Mini band squat to reach x 10
Workout (3 rounds):
- Banded Romanian deadlift x 15
- Banded push-up with tension across back x 10
- Banded split squat x 10 per leg
- Banded pull-apart x 15
- Banded triceps pressdown x 12
Mobility Finisher (2 rounds):
- Banded hip flexor stretch x 30 seconds per side
- Banded lat stretch on wall or anchor point x 30 seconds per side
- Banded deep squat hold with chest lift x 20 seconds
What Changed in My Workouts and Recovery
By midweek, I noticed how much more control I had in each rep. Bands force you to stay honest with tempo and tension. You can’t coast. You have to engage from start to finish. That improved my mind-muscle connection and kept me dialed in the entire session.
I felt less joint stress than usual. My knees and shoulders appreciated the change of pace. I could train hard without feeling beat up—that’s rare. Thanks to the built-in mobility at the end of each workout, my hips felt more open, and my posture improved by the end of the week.
Recovery was smoother, too. I wasn’t as sore as I usually am after barbell-heavy sessions. The consistent low-load mobility and activation drills helped me move better and feel looser throughout the day. The biggest surprise was how much better I moved outside the gym.
Would I Do It Again? Absolutely
Bands won’t replace weights long-term for me, but they’re going to play a bigger role in my training from now on. This week reminded me how effective they can be, not just for warm-ups or travel workouts but for real strength and recovery benefits.
Try a band-only week if you’re stuck in a training rut or feel beat up from heavy lifting. Focus on full-body control, clean reps, and mobility. You’ll walk away feeling more balanced, more mobile, and recharged to hit your next training block.
Sometimes the best way to move forward is to strip things back and simplify. That’s exactly what bands did for me.
Jarrod Nobbe, MA, CSCS
