Exercise March 2026: Resistance Bands — Simple Strength Training You Can Do Anywhere
- James Pickett
- Mar 17
- 4 min read
Author: Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
Length: 4 minute read
Category: Exercise, Heart Health, Strength, Cardiac Rehab
Resistance bands are one of the best bits of kit for home exercise because they’re cheap, portable, and easy to scale up or down.
They also suit a lot of people in cardiac rehab and Phase 4 settings because you can keep the effort controlled, focus on good breathing, and build strength gradually. BACPR standards include both aerobic and resistance training as part of a lifelong approach to cardiovascular health.
“Small disciplines repeated with consistency every day lead to great achievements gained slowly over time.” — John C. Maxwell
What you need to know before you start
Pick a band that lets you work at a manageable effort.
Use simple pacing tools:
Talk test: you should be able to speak in short sentences during most sets.
Borg RPE (6–20): aim around 9–13 for light to moderate work most of the time.
Safety basics:
Avoid holding your breath.
Move smoothly. No yanking the band.
Stop if anything causes pain, discomfort, or concern (the plan includes this reminder).
If you develop symptoms that feel unusual or worrying, get checked.
We are what we repeatedly do. Excellence, then, is not an act but a habit. - Aristotle
The band plan (push + pull)
This post is based on your attached Push Activities and Pull Activities band plans.
A balanced week includes both:
Push (chest/shoulders/serratus + press patterns)
Pull (upper back/biceps/posture + row patterns)
Push plan highlights
Warm-up / mobility / prep
Pec stretch
(doorframe stretch, 30 seconds, repeat twice, both sides).
Mid-deltoid stretch
(arm across chest, resist pulling away; repeat twice).
Strength
Protraction and lunge with wrap band
(band around upper back and under armpits; lunge forward, extend elbows; strengthens serratus anterior).
Press-up plus with wall
(wall press-up, then “plus” at the end by spreading shoulder blades; shoulders/core/shoulder blade strength).
Band flexion 90 degrees
(band under foot; lift arm to side; shoulder mobility + strength).
Drawing the sword with band
(diagonal lift and rotate thumb from down to up; shoulder mobility + strength).
Pull plan highlights
Warm-up / mobility / prep
Latissimus dorsi stretch (elbows on high surface, hips back; 30 seconds, repeat twice, both sides).
Teres major stretch standing (arm up by ear, wrap around head; 30 seconds, repeat twice, both sides).
Strength
Upright row with band (stand on band, lift arms to horizontal; strengthens mid-deltoid).
Seated narrow row with band (band fixed in front; pull elbows back, squeeze shoulder blades; strengthens mid-trap/rhomboids for posture).
Banded bicep curl (band under feet; curl up; slow lower).
ACJ archery exercise (dynamic stability for deltoid/trapezius/shoulder).
One day or day one. You decide. - Paolo Coelho
How to structure it in a week
Keep it simple and repeatable:
Option A (2 sessions/week):
Day 1: Push plan
Day 2: Pull plan
Option B (3 sessions/week):
Day 1: Push
Day 2: Walk / cardio
Day 3: Pull
Aim for 2–3 sets per exercise over time, but if you’re restarting, “one good set” is a valid start.
How to progress without overdoing it
Pick one progression method at a time:
Make the band slightly tighter (step wider / shorten the band).
Add 1–2 reps per set.
Add one extra set to one exercise only.
Slow the lowering phase (3 seconds down).
Rule of thumb: you should finish a session feeling like you could do a bit more, not wiped out.
SMART challenges
Short-term SMART challenge (7 days)
Specific: Complete 2 band sessions this week (one push, one pull).
Measurable: 2 sessions done.
Achievable: Keep effort light–moderate (Borg 9–13) and use a wall/doorframe set-up where needed.
Relevant: Builds strength and confidence with controlled intensity.
Time-bound: Within 7 days.
Long-term SMART challenge (4 weeks)
Specific: Do 2 band sessions/week for 4 weeks.
Measurable: 8 sessions total.
Achievable: Progress only one thing per week (slightly tighter band or +2 reps).
Relevant: Builds a base of strength and posture support you can carry into daily life and other training.
Time-bound: 4 weeks.
How My Movement Medicine can help
If you want a safe, structured plan and help pacing it correctly:
Join a guided session (in person or online) to build strength and confidence alongside cardio fitness.
Use Borg RPE and the talk test in a supervised setting until it feels second-nature.
Use MMM Momentum to keep the habit consistent.
Trying a new activity? Approach it the right way with some support from our Activity Specific Guides:
If you’d prefer a more personalised approach, one to one support is available, especially if you want help rebuilding confidence, working around symptoms, or returning to exercise after a health event
Book recommendations
Built from Broken — Scott Hogan
Rewire — Nicole Vignola
Evidence references
BACPR Standards and Core Components (2023): supports lifelong physical activity including both aerobic and resistance training.
Kirkman DL, et al. Resistance Exercise for Cardiac Rehabilitation (2022): overview of resistance exercise as part of cardiac rehab exercise prescription.
This health guide was written by Jamie Pickett, Clinical Exercise Physiologist, Health Facilitator, & Founder of My Movement Medicine.
Comments