For beginner, it's recommended to start with light resistance bands and simple exercises to get familiar with the resistance band's resistance and control. The following workouts can be helpful for beginners:
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Squats: Beginners can start by using resistance bands to perform squats. Simply wrap the band around your legs just above your knees and perform regular squats. The resistance band will add extra resistance to your legs, making the exercise more challenging.
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Bicep Curls: Stand on the band with your feet shoulder-width apart and hold each end of the band in your hands. Curl your arms up towards your shoulders, then lower back down.
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Tricep Pushdowns: Stand on the band with your feet shoulder-width apart and hold each end of the band in your hands. Push down the band towards the floor, then release back up.
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Chest Fly: Stand with your feet shoulder-width apart, holding each end of the band in your hands. Extend your arms out to the side, then bring them back together in front of your chest.
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Lateral Raises: Stand with your feet shoulder-width apart and hold each end of the band in your hands. Raise your arms to the side, then lower back down.
It's important to focus on form and control, rather than the resistance when starting out. Gradually increasing the resistance and complexity of the exercises as you progress will help you build strength and avoid injury.