How Resistance Bands Work as a Professional Calisthenic Training Tool

How Resistance Bands Work as a Professional Calisthenic Training Tool

If you're trying to get fit whether you're at home, on the go, or anywhere you don't have access to gym equipment, calisthenics could be a game-changer for your fitness goals. Instead of relying solely on your own body weight, add a resistance band to improve your results. Learn more about how it works.

What Are Calisthenics?

First, let's break down what calisthenics are all about. These exercises don't require anything but your own body weight and can vary in intensity, depending on the activity you're doing. Although you don't need any accessories or equipment to get an impact from calisthenics, you can add resistance bands to intensify your results. Best of all, resistance bands are portable, affordable, and lightweight, so they can travel with you anywhere.

Calisthenic and resistance band

How Do Calisthenics Exercises Help Your Body?

Unlike other exercises, calisthenics helps you build functional strength by focusing on movements that maximize your natural body weight. Calisthenics can also build muscle, but those functional movements you're using in your exercises can also improve mobility and reduce aches and pains. You're also likely to increase your resting metabolic rate, burn calories, and help create a leaner and more defined body. 

Of course, just like any exercise, results with calisthenics will vary depending on diet, overall lifestyle, and whether or not you're adding more resistance with accessories like resistance bands. 

Side Lunges

Side lunges work your quads and glutes, focusing on your inner and outer thighs. Adding a glute band, or smaller resistance band, around your thighs helps intensify your workout and feel the burn. Using resistance bands instead of weights can also help reduce injury when doing side lunges.


Bicep Curls

Instead of reaching for the weights, turn bicep curls into a calisthenic exercise with the help of resistance bands. You can use a chin-up bar to work on your biceps or grab your favorite resistance band and place it under your feet. Pull up on the band, as you would with a weight while doing a bicep curl. If you're experiencing limited mobility, you can also sit in a chair and place the band under you feet to create a modified exercise.


Uplevel your squats with the help of resistance bands. Resistance bands help control your squat movement and add more resistance at the same time. You'll target your glutes, quadriceps, and hip abductor muscles.

Chest Press

You can accomplish a chest press from the standing position with the help of resistance bands. Start by placing your right foot on the center of your band and bringing the handles to your shoulders. Place the foot not holding down the resistance band forward, tighten your abs, and press your arms straight out with your palms facing forward. 


Instead of relying on expensive equipment, grab your resistance bands for your next rowing workout. Sit on the ground with your back flat and your legs in front of you and loop your long band around your feet. Hold each side of your band and start rowing your arms while bending your elbows at a 90-degree angle.


Increase the impact of your push-ups with the help of resistance bands. Place the resistance band under each hand and loop it over your back. If there's too much slack, double up your resistance band, so it's firm against your back. Next, do a rep of push-ups as you normally would.

Calisthenics and resistance band

Your Favorite Calisthenic Exercises

The options are limitless for intensifying your calisthenic exercises with resistance bands. Experiment with your favorite fitness routines, but make sure you're following best practices for your form and making adjustments if you feel discomfort. Ready to get started? Browse our collection of resistance bands here.

Keeping moving,

~ The Movéo Team 

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