How resistance bands can replace your gym

How resistance bands can replace your gym

The gym. What does the word mean to you? Flexing, peak physical performance, powering through reps, amassing admirers on The ‘Gram? Or maybe yours is a fever dream of lycra crowds, sweaty equipment and athlete’s foot. No matter which camp you fall into, help is at hand, and it’s so small that you can pack your entire gym into your backpack. 

Here’s the thing: Working out with a resistance band provides you with the same benefits as exercising with weights in your gym [1]. In practical terms, this means that you can get buff and burn through lockdown fat without leaving the lounge.

3 exercises to replace your gym

1. Seated Row

Wrap the band around your feet while sitting upright. Then, hold the band in your fist or wrap it around your wrist. 

Next, pull the band towards your body, keeping your arms under your chest. Move your arms towards yourself, while squeezing your shoulder blades together as you row.

Pro tip: Sit upright during the entire exercise. Keep your chest out and shoulders back. Imagine pushing a weight from your elbow instead of pulling the band improves your form.

Level: Easy | Area of Focus: Back

How many reps?

12 reps and 3 rounds is great.

The Seated Row exercise in action


2. Monster Walk

Stand with your feet shoulder width apart, and your knees slightly bent. Hold the band looped around your feet and create an X by crossing the band in front of your legs.  

Hold the band at hip height in front of you. Then, take two lateral steps to one side and go back to the opposite side. Start and finish each step at shoulder width stance, with knees slightly bent. 

Pro tip: Keep your shoulders down, and keep your feet vertical. Keep tension on the band at all times (top and bottom). 

Level: Medium | Area of Focus: Legs (Glutes) 

How many reps?

Aim for 12 reps and 3 rounds.


The Monster Walk exercise in action

3. Burpee Resisted
Place the band in front of you, horizontally aligned. From a standing position, go into the plank position while putting your hands on the band and pushing your legs back. 

Perform push ups. Push your legs to your body and enter a squat position while keeping the band in your hands. Then, raise the band above your head and perform a lateral pull down when fully standing, placing the band on your shoulders. 

Pro tip: While keeping the shoulders above the wrists, perform slow, even push ups . Keep your feet attached to the ground. Look forward, straight back elbows to the ground when performing the lat pulldown. All the while, keep your core engaged.

Level: Hard | Area of Focus: Shoulder, Core

How many reps?

12 reps and 3 rounds is great.


The Burpee Resisted exercise in action


STRAFFR offers more than fifty workouts, specially designed to cater to your various fitness needs. You can find a full-body workout plan here.

How to get the most out of resistance bands

The key to success for using any workout equipment, even with a resistance band, is picking the right equipment for you. A tool that gives your muscles the proper amount of resistance, but not at the expense of your form.


Tracking your training is an essential step towards continued improvement, and unfortunately it can be harder than it seems to diligently monitor your every workout. Enter the STRAFFR App. 

STRAFFR measures the number of sets of exercises and repetitions completed done with your intelligent resistance band. STRAFFR then delivers and adjusts exercises according to your performance to make sure that you’re always benefiting, every single workout, no matter how easy or how hard you have been pushing it.

Welcome to your new home gym

We have shown you how resistance bands can replace your gym. If you want a resistance band, you might as well get the best. STRAFFR is the world's first smart resistance band, designed in Germany by physiotherapists and personal trainers.

With its elegant compact design and pocket-friendly nature, STRAFFR makes your training sessions simple, effective, and personalized.


The STRAFFR app is designed to provide you detailed instructions and quantification of your workouts. Its Adaptive Training Plan makes it easier for you to track your progress and stay motivated.

The app is easy to use and features a minimal UI, but that doesn’t stop us from packing it with exercises to suit all levels and all stages of personal development. 

STRAFFR comes in two flavours, depending on your experience levels: 

- Medium resistance – 5-15 kg / 11-33 lbs

- Strong resistance – 15-25 kg / 33 - 55 lbs


Every workout can now be customized to your individual needs. If you want to build lean muscle or shed some kilos, STRAFFR is the way to go.

Thanks for reading! To find out more about STRAFFR, the intelligent resistance band, head over to the website and pick one up for yourself.


[1] SAGE Open Medicine, 2019