The 4-Week Resistance Band Challenge Builds Full-Body Strength in Just a Month

All you need is a resistance band to follow along with this four-week, full-body, strength-training challenge.
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Healthy habits are built one day at a time. Our monthly fitness challenges can help you stay on track all year long.

Dumbbells and barbells get a lot of love, but the humble resistance band is the underrated piece of workout equipment that can help you build strength anywhere, anytime.

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"When working out at the park or traveling it can be difficult to bring heavy equipment with you, so resistance bands are a great way to fix that problem," says Tatiana Scott, CPT, personal trainer, nutrition specialist and founder of Fit With Curves. "Resistance bands are light and can be folded to become compact, so you can bring them anywhere you need to very easily."

They're also incredibly versatile (not to mention fairly inexpensive!). You can add them to your favorite body-weight exercises to up the intensity, mimic some of your favorite exercise machines if you don't have access to a gym or even keep them at your desk for an active break at work.

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If you're new to resistance band training, there can be a bit of a learning curve: You may need to test out different types and resistance levels to find what works best for you and experiment with adding them to your favorite exercises.

But that's why we created this program! The LIVESTRONG.com team has partnered up with Scott to host the 4-Week Resistance Band Challenge to help you get comfortable with bands and build full-body strength in a month.

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How the Resistance Band Challenge Works

We're starting Monday, May 2, 2022 — but you can begin any time you'd like. For this challenge, Scott created four different resistance band workouts that target different muscles.

You'll complete one workout each day Monday through Saturday and enjoy a rest day on Sundays. (More on cardio, active recovery and rest days later in this article.) Here's what each week will look like:

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  1. ​​Monday:Arms and Abs
  2. Tuesday:Glutes
  3. Wednesday:​ Active Recovery
  4. Thursday:Back and Chest
  5. Friday:Legs
  6. Saturday:​ Cardio
  7. Sunday:​ Rest

The Challenge Calendar

Follow along with the 4-Week Resistance Band Challenge calendar.
Image Credit: LIVESTRONG.com Creative

Get a printer-friendly version of the challenge calendar here.

You'll repeat the workouts listed above over the course of the four weeks. Every time you repeat a workout, you'll change the number of reps or sets you do:

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  • ​​Week 1:​​ 1 set
  • ​​Week 2:​​ 2 sets
  • ​Week 3:​​ 1 set, but you'll add more reps
  • ​​Week 4:​​ 2 sets with the same number of reps from Week 3

How to Join the Resistance Band Challenge

1. Gather All Your Gear

The only thing you'll need for this challenge is a set of resistance bands. (You may even want a few sets of varying resistance if you have access to them so you can do different exercises with different levels of resistance, depending on your fitness level.) You may also want a yoga mat, water bottle and towel for sweat.

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Don't have those at home? Shop our recommendations:

2. Print and/or Save Your Challenge Calendar

Print out the calendar above or save it to your phone and use it every day to help you stay on track. Do the workout (or rest day) listed, then check off each day as you complete it.

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Image Credit: LIVESTRONG.com Creative

Our community of more than 53,000 members is here to support and motivate you through this challenge. Tell the group how the day's routine went, post a photo or video of your resistance band workout or share your favorite meme or motivational quote.

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4. Start Your Resistance Band Workouts

On Day 1 of the challenge — Monday, May 2, 2022 — get started with the Arms and Abs Workout. Check out the links below for details on each of the four routines:

  1. Arms and Abs
  2. Glutes
  3. Back and Chest
  4. Legs

5. Add in Cardio

This challenge is filled with strength-building resistance band exercises, but it's important to incorporate some heart-pumping cardio as well. Your cardio days not only bring variety, they give you the chance to do a workout you already know you love.

You'll increase the amount of cardio you do every week:

  • Week 1:​ 25 minutes
  • Week 2:​ 30 minutes
  • Week 3:​ 35 minutes
  • Week 4:​ 40 minutes

Here are some ideas for how to spend your cardio workouts:

6. Enjoy Your Active Recovery and Rest Days

You'll have two "off" days: active recovery and rest. The difference is on active recovery days, you're engaging in low-intensity and low-impact activity like swimming, cycling, yoga, stretching, walking, tai chi or foam rolling.

The point is to get your blood flowing and muscles moving without taxing your body too much. Each week, your active recovery will get a bit longer:

  • Week 1:​ 25 minutes
  • Week 2:​ 30 minutes
  • Week 3:​ 35 minutes
  • Week 4:​ 40 minutes

Rest days are just as important as the active days of this challenge. That's because your muscles repair and grow stronger on your days off. So in addition to your active recovery days, work in one full rest day each week.

Check out these ideas for how to spend your active recovery days:

7. Celebrate Your Success

You made it to the end of the 4-Week Resistance Band Challenge! Take some time to appreciate that accomplishment — and let us know how it went in our Challenge Facebook Group.​

When you're ready, keep your momentum going with a new challenge, such as:

You can do any of our challenges on your own whenever you want, or you can visit our Challenges page to see what we have planned for the full year.

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