Theraband Exercises PDF

What is a Theraband?

Therabands are lightweight and portable and come in various resistance levels, making them suitable for clients at all fitness levels. They’re perfect for resistance training, improving muscle activation, and supporting rehabilitation goals. From bicep curls to shoulder rotations and leg presses, these bands offer endless possibilities for creating tailored workouts that meet your client's needs.

By introducing resistance band exercises, you equip your clients with a practical option they can use at home, in the gym, or on the go. It’s a simple yet impactful way to help them stay consistent and achieve their fitness goals.

As fitness professionals, trainers, and coaches all know, the best thing you can do is to provide practical, versatile, and accessible solutions to your clients. So if you’re looking to enhance your clients' mobility, build strength, or help them recover from an injury, the Theraband is a valuable tool you can recommend.

How does this Theraband exercises handout work?

Getting clients to start a resistance band workout is challenging without a guiding tool. Using the Theraband exercises handout can make a difference in their routine. Here's how to use our template:

Step 1: Access the template

Open the Theraband Exercises PDF by clicking "Use template" on this page, which opens it on the Carepatron app's template editor. This editor lets you customize the template before printing or giving it to clients. You can also get a PDF copy by clicking "Download."

Step 2: Explain the exercises to your client

Review the exercises in the handout and explain them to your client. Highlight how each movement targets specific core muscle groups, the appropriate resistance levels, and the importance of proper form. Answer any questions to ensure they feel confident about performing the exercises.

Step 3: Demonstrate the exercises

Demonstrate the exercises to your client, guiding them step-by-step to ensure they understand the proper technique. Encourage them to follow along, adjusting their form and resistance levels. This hands-on approach helps them feel confident and prepares them to perform the exercises independently at home. Offer constructive feedback and support to enhance their skills, ensure safety, and build their confidence. You can jot down these details in the notes section for your client's reference.

8 examples of theraband exercises

To get you started, we've compiled eight examples of theraband exercises. Here are they:

Bicep curl

To perform the bicep curl, the individual should sit or stand with both feet in the middle of the Theraband. They should hold one end of the band in each hand and raise their arms to chest height. After that, they lower their arms back to the starting position and repeat the movement for 10 repetitions.

Chest press

The individual should sit or stand with the resistance band behind their back. They hold one end of the band in each hand and stretch both arms out in front of them at chest level. They then return their arms to the starting position and complete 10 repetitions.

Clamshell

To perform the clamshell, the individual loops a Theraband around their legs just above the knees. Lying on their side with hips and knees flexed to 90 degrees, they keep their feet together and pull their knees apart while contracting their glutes for 2–3 seconds. Afterward, they slowly return to the starting position and repeat the movement, aiming for 10–12 repetitions.

Lateral raise

The individual should stand with their feet positioned over the center of a tube band, shoulder-width apart. They grip each handle with their arms at their sides and palms facing in. With a slight bend in the elbows, they raise their arms straight out to the sides until they reach shoulder height. After holding for a moment, they slowly lower their arms back down to the starting position.

Leg press

To perform the leg press, the individual sits upright in a chair with their back straight. They place one foot in the middle of the band and hold both ends of the band with their hands. The person should bend their knee toward their chest, then straighten their leg out in front of them. They return to the starting position and repeat the exercise.

Overhead press

The individual should stand over the center of a tube band with their feet shoulder-width apart. They grip each handle and position their hands at shoulder level with palms facing forward, ensuring their thumbs touch their shoulders. The person should then press straight up, fully extending their arms, and slowly lower back down.

Seated calf press

For the seated calf press, the individual sits with their back straight in a chair, placing one foot in the middle of the resistance band and holding both ends. They extend their leg, pointing their toes toward the ceiling, and then point their toes forward toward the ground. Return to starting position.

Seated row

The individual should sit with their legs extended and place the center of the Theraband behind the soles of their feet. They grab the band with both hands, arms extended, and palms facing each other. Sitting tall, they bend at the elbows and pull the band toward their core, squeezing their shoulder blades together. They can slightly bend their knees if needed to help maintain good posture. After completing the pull, they slowly return to the starting position.

Benefits of printable Theraband Exercises PDF

This printable Theraband exercises PDF is a practical resource you can share with your clients. Here are three key benefits it offers:

It is easy to share and access

It makes sharing with clients via email or as a printed handout simple. Clients can easily access it at home, in the gym, or even while traveling, ensuring they always have guidance at their fingertips.

It provides clear and easy-to-follow instructions

The handout provides step-by-step instructions, making it easy for clients to understand each exercise. This ensures they can perform the movements correctly, even when practicing independently.

It is adaptable to individual needs

The template includes versatile workouts suitable for different fitness levels and goals. With the Carepatron template editor, you can customize the recommendations, helping clients feel supported with a personalized approach to their workouts.