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Band strength
Get stronger · Resistance bands · 25–35 minStrength wants heavy — and a band can be heavy, if you make it. Shorten it, double it, and treat every set like it matters.
How to do it
2–3 sets of 6–8 hard reps. Rest 2–3 minutes between sets, and use enough band tension that rep 8 is a real fight.
The exercises
1
Heavy band squats
2–3 × 6–8
Shorten the band or double it up until it's genuinely hard.
2
Band deadlifts
2–3 × 6–8
Wide stance on the band for maximum resistance.
3
Band chest press
2–3 × 6–8
Step further from the anchor to make it heavier.
4
Band rows
2–3 × 6–8
Pause a second at your ribs on every rep.
5
Band pull-aparts
2 × 10–12
Strong shoulders are stable shoulders.
6
Plank
2 × 30–45 sec
Brace like someone's about to poke you.
Good to know
If you own several bands, stack them. The last rep of each set should feel heavy — that's the signal strength grows from.