Many new resistance band users are surprised at how intense a resistance band workout can be. Your core muscles are engaged during the workout, unlike some other traditional strength-training exercises. That’s why it’s a good idea to begin with the support and instruction that comes with group resistance exercise.
The bands are usually color-coded and each color represents a different level of resistance. Resistance can also vary with the length of the band. Shortening the length of the band will make the exercise harder to do.

As with any workout, warming up your muscles and joints before applying resistance will help prevent injury. A warm-up can be as simple as marching in place or doing the actual exercise movements minus the resistance. During each exercise, hold the band in a position that feels comfortable for you. For each exercise, your goal is to do 8-12 repetitions and work up to doing 3 sets. Rest briefly, a minute or two, between each set. Turn on some fast-paced music, turn to your partner on your left and right, and go!

Get Physical
Since resistance bands are so inexpensive, portable, and effective, why not take advantage of the awesome benefits these tools provide? Buy the bands you will need for your workout and refer to the exercises below to get started. Try doing these exercises in a group; those working out with you will provide tips and instruction, thereby providing you with a better feeling of comfort with your resistance bands.

CHEST SQUEEZE
This exercise primarily works your chest muscles, especially the inner portion. Your shoulder muscles are also worked to a lesser degree. Keep the resistance light to moderate to prevent shoulder injury. If you've had any injuries to your shoulders, like a torn rotator cuff, consult your doctor before attempting this exercise
To perform this exercise, start by slipping the band through a vertical pole. The band should be roughly at chest-level. Try using the handle on your refrigerator; a staircase banister also works well. Just make sure the pole is sturdy and will stay put. It also should be smooth, or otherwise your band may get damaged.
With your back to the pole, grab each end of the band. Keep the bands beneath your arms. Step forward so that the band is taut. Raise both arms up at your sides, bending your elbows at a 90 degree angle. Your upper arms are parallel to the floor. Squeeze your elbows together and pause, then return to the starting position.

BACK SQUEEZE
This exercise primarily works your mid and upper back muscles. Your arms and shoulders are also worked to a lesser degree. To perform this exercise, start by sitting on the floor with your legs straight out in front of you. Place the middle of the band against the soles of your feet. Grab each end of the band so that it is taut when you're sitting in an upright position. Pull your elbows back, squeezing your back muscles and keeping your elbows close to your body. Return to the starting position.
These two exercises are just the beginning. A variety of strength-training exercises can be done with resistance bands. Start off using light resistance, maintain good posture, and exhale on exertion to have a safe and enjoyable workout. Increase resistance as your comfort level with the current band increases. However, be sure not to rush yourself. Your muscles need time to strengthen and adapt. Most importantly, have fun with your group members! The only way you’ll stay engaged is to make your workout enjoyable!