Free resistance-band starter checklist

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Updated November 1, 2026

Woman stretching on an exercise mat outdoors — Photo: Tyler Read, CC BY 2.0

A printable checklist for starting a resistance-band routine safely, based on public health activity guidelines.

Weekly targets

Adults: muscle-strengthening activity that works all major muscle groups on 2 or more days a week.
Add aerobic activity too: at least 150 minutes of moderate activity a week.
Start lighter than you think and build up gradually.

Before every session

Check the band for nicks, tears or sticky spots; replace damaged bands.
Anchor bands to something solid, or use a door anchor on the hinge side of a closed door.
Warm up for a few minutes.

During

Move slowly and keep control on the way back as well as the way out.
Keep the band away from your face, and stop if anything hurts sharply.
Aim for a weight where the last couple of reps feel hard but form stays good.

Ask a professional first if

You are pregnant, recovering from injury or surgery, or have a heart condition or other chronic illness.

This checklist is general information, built from the sources below. It is not professional advice for your situation.

Sources