What are the best workout exercises for building strength for hands and upper body.
- Derrick Barrington
- Feb 4
- 2 min read
Updated: Feb 7
Based on your goal to stay active, your beginner fitness level, and your commitment to working out three days a week with resistance bands and hand grips, I've created a personalized workout plan for you. This plan will help you build a foundation of strength and improve your overall fitness while using the equipment you have available.
Weekly Workout Plan
Day 1: Full Body Workout
Resistance Band Squats: 3 sets of 10-15 reps
Resistance Band Chest Press: 3 sets of 10-15 reps
Resistance Band Seated Rows: 3 sets of 10-15 reps
Hand Grips (Forearm Squeezes): 3 sets of 10-15 reps
Day 2: Upper Body Focus
Resistance Band Overhead Press: 3 sets of 10-15 reps
Resistance Band Lateral Raises: 3 sets of 10-15 reps
Resistance Band Bicep Curls: 3 sets of 10-15 reps
Hand Grips (Finger Extensions): 3 sets of 10-15 reps
Day 3: Lower Body and Core
Resistance Band Glute Bridges: 3 sets of 10-15 reps
Resistance Band Side Leg Raises: 3 sets of 10-15 reps per leg
Resistance Band Standing Calf Raises: 3 sets of 10-15 reps
Plank with Resistance Band (Hold): 3 sets of 20-30 seconds
Tips for Success
Warm-Up: Begin each session with a 5-10 minute warm-up (e.g., marching in place, arm circles).
Rest: Take 30-60 seconds of rest between sets to recover.
Focus on Form: Ensure proper form to prevent injury and maximize the effectiveness of each exercise.
Hydration: Drink plenty of water before, during, and after your workouts.
This plan is designed to be manageable and enjoyable while helping you stay active. Adjust the number of sets and reps based on how you feel, and don’t hesitate to take breaks when needed. Enjoy your workouts!
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