Resistance Bands at Home: A 6-Week Plan
Two alternating full-body band sessions for six weeks, with band safety, easier and harder versions and printable session logs.
In Under $15
By Whole Life HQ4 parts · about 3,800 words · printable · read online
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Open4 printable pages, in reading order
Who it's for
Adults who want to start strength training at home with two or three bands and about 25 minutes, three days a week.
What you receive
- Six weeks of two alternating full-body sessions, about 25 minutes each
- 10 band moves with easier and harder versions, and a guide to choosing bands
- A band safety check and a rule for when to move up
- Printable session logs for both sessions and a week-6 review
4 printable pages, in reading order
- Part 1: Start here
- Part 2: The moves
- Part 3: The six weeks
- Part 4: Logs and review
See inside
The first 4 pages, as they print.
Look inside
The first page, word for word. 4 printable pages in total.
Part 1: Start here
Resistance bands are stretchy loops or tubes that make a move harder as you stretch them. They are cheap, light enough to keep in a drawer, and gentle on the joints because the load builds smoothly instead of dropping on you. This is a 6-week plan for building basic strength at home with two or three bands, three short sessions a week, with a log you can print.
No gym, no weights, no previous experience needed. Each session is about 25 minutes, and each move has an easier and a harder version, so you can start where you are.
What this guide is, and what it is not
It is a general strength routine for healthy adults. It is not medical advice, not physical therapy and not a treatment for an injury or condition. It makes no promises about muscle size, body shape, weight or any other result. People respond differently, and consistency counts more than the numbers.
Not medical advice. Check with your doctor before you start if:
What is in each part
- Start here
- The moves
- The six weeks
- Logs and review
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Downloads included
4 printable pages: see the list
- Part 1: Start here
- Part 2: The moves
- Part 3: The six weeks
- Part 4: Logs and review
They open in your library, and you can print them, once they are yours.
Who wrote it
Written by the Whole Life HQ team.
Not yet reviewed by an outside expert.
We plan to ask a physical therapist or qualified trainer to review it. Until then it is general information, not professional advice.
General information, not medical advice. Talk to your doctor before changing your exercise, eating or sleep, or if something worries you.
How you get it
- In your libraryAfter you pay, it is in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.
