Resistance Bands Before And After: And How Long It Takes To See Results Using Only Bands

Resistance band before and after transformation results

As a beginner, it can be easy to disregard resistance bands due to their unassuming look. But don’t be fooled. Bands can give you a beast of a workout if they are used properly. This post shares 5 before and after results from resistance bands.

There are numerous before and after case studies that show resistance bands can be used to achieve all types of training goals. They are commonly used to build muscle, increase strength, and lose fat. It is important to pick a band with the appropriate resistance level to accomplish the desired objective.

I’ve been using bands for more than 5 years now.

And whilst admittedly, I usually use them alongside free weights, I can honestly say that band-only workouts are also sufficient to get results (if that’s what you want).

Below, I’ll share 5 examples of what can be done by using resistance bands at a range of fitness levels.

How I used resistance bands to transform my body.

Bands Mentioned In This Post

Undersun resistance bands are the best to increase likelihood of a successful transformation.

In this post, I frequently mention the importance of getting a good set of bands. That’s because you’ll never reach your goals if your equipment isn’t up to scratch. Premium bands like the Undersuns offer higher levels of resistance, are more durable (these come with a lifetime warranty), and also come as a set with different resistance levels to effectively work small and large muscles. I’ve been using them for over 3 years now and highly commend them! You can find the cheapest Undersun price here.

What Resistance Bands Can Do For You

The table below summarizes what exactly you can do with resistance bands:

What Bands Can DoHow To Achieve Training Goal
Build muscle8-15 reps per set using heavy bands, calorie surplus, and high protein.
Lose fat15-20 reps per set using moderate bands, calorie deficit, and high protein.
Tone the bodySimilar principles as “how to lose fat using resistance bands”.
Increase muscle definitionBuild muscle using resistance bands and then lose fat.
Gain strength6-12 reps per set using extra heavy bands, calorie surplus, and high protein.

As you can see, all of the most popular training goals can be achieved using resistance bands.

Whether you’re trying to gain noticeable muscle, develop a toned but, define your arms, get stronger, or simply looking to burn some belly fat, resistance bands can help you achieve your goals (and more).

I’ll share real-life case studies in the proceeding sections of people who have found success with resistance bands.

What you can do with resistance bands.

It’s essential to note, however, that the type of bands you use is critical in your likelihood of success or failure.


In a lot of instances where people fail to attain any worthwhile results using resistance bands, it’s because their bands simply aren’t challenging enough (or they aren’t using them properly).

I use and recommend the Undersun bands (follow this link for the cheapest price).

They’re affordable and come as a set of 5 bands with all the resistance levels you need to achieve any goal (no headache required!).

How Long It Takes To See Results Using Bands-Only

Resistance band results can be seen within 1 to 3 months of training. Assuming a person follows an effective workout and nutrition program, then they can expect to gain muscle definition, lose fat, and see body composition improvements. Longer training durations can produce more noticeable results.

Different training goals will also affect how long it takes for you to see the first results using resistance bands, as follows:

Resistance Band GoalExpected Timeframe To See First Results
Build muscle2-3 months
Lose fat1-2 months
Tone the body2-3 months
Increase muscle definition3-6 months
Gain strength1-3 months
Estimations Assume a person is following an effective workout and nutrition program

The two key phrases above are “effective workout and nutrition program” and “longer training durations”.


Firstly, it doesn’t matter how long you work with your resistance bands; if your program is ineffective, then then you won’t be seeing any significant results anytime soon.

Secondly, different people perceive “results” differently and some goals take longer than others.

If you’re simply looking to tone your flabby arms, then 1-3 months are enough to see the first results.

But if you’re looking to get jacked, then you’ll likely need around 3-6 months before seeing your significant results.

Resistance Bands Before And After Results Case Study #1

My exercise bands transformation results show I built muscle and lost fat.


Kalam Tang (Kal from Kalibre Fitness).

Resistance Band Program Duration:

3 months.

Resistance Band Before And After Results:

Results Achieved Using Exercise BandsRecommended Exercises
Lose fatBig compound movements targetting the lower body like the banded squat, lunge, and deadlift.
Maintain lean muscle massMaintain strength levels in the banded version of free weight exercises (if applicable).
Tone bodyAny exercise can reveal body tone if a calorie deficit is followed to burn fat.
Gain definition in the pecs and shouldersHeavy banded push-ups, chest flyes, shoulder presses, and lateral raises.
Increase arm definitionHigh repetition (12-15 reps per set) bicep curls and tricep extensions.
Tone abs and reveal 6 packHigh repetition ab crunches, side bends, woodchoppers, golf swings, and core rotations.

Resistance Band Program Details:

Here’s my resistance band story:

I’m usually big on my free weights (barbells and dumbbells). But these weren’t accessible during the 2020/21 pandemic restrictions.

So I turned to home resistance band workouts to maintain my current muscle mass and cut body fat to reveal muscle definition.

My workouts focused on whole-body compound movements like:

  • Banded squats.
  • Deadlifts with bands.
  • Banded push-ups.
  • Rows with resistance bands.
  • Shoulder presses with bands.

This was supplemented by the occasional isolation-type movements like:

  • Bicep curls with bands.
  • Tricep extensions and kickbacks with bands.
  • Banded lateral raises.
  • Banded front raises.
  • Kneeling ab crunches using bands anchored to a door.
  • Flyes.

I followed a bodybuilding-style 6-day muscle group training split where I’d work on a specific muscle group each day of the week.

Nutrition-wise, I kept to a very slight calorie deficit and a high protein intake.

You can see from my before and after results that resistance bands helped me to maintain my muscle, cut some body fat, and tone up!

Resistance Bands Before And After Transformation Results Case Study #2

Resistance Band Workout Every Day For 30 Days | CHOKING RESULTS | Beast Bands


Ashboy from Youtube.

Resistance Band Program Duration:

30 days (1 month).

Resistance Band Before And After Results:

Results Achieved Using Exercise BandsRecommended Exercises
Lose belly fatBig compound lifts targetting the largest muscles in the leg, chest, and back to maximize the calorie burn.
Build muscleBig compound lifts like pressing, rowing, squats, and deadlifts are performed with heavy or extra heavy resistance bands.
Increase pec sizeFocus on flat/incline/decline pressing movements with heavy bands, supplemented with chest flyes using lighter bands.
Broader shouldersFocus on overhead pressing movements using heavy bands and lateral/front raises using lighter bands.
Tone the armsBanded bicep and tricep extensions with different grip variations using lighter resistance bands.
Reveal six-pack absThis comes naturally as a result of losing fat but ab crunches and rotations using lighter bands also work.

Resistance Band Program Details:

Ashboy undertook a 30-day resistance workout regime to lose fat, build muscle, and develop some definition.

His workouts comprised a 6-day bodybuilding-style muscle group split that’s similar to what I did (see case resistance bands before and after results study #1″).

You can find his full training split in his video description.

But it essentially comprised a mixture of compound and isolation-type resistance movements.

And judging by his before and after transformation results, resistance bands can help you build a more athletic-looking body in as little as 30 days!

Premium resistance bands are better for achieving results compared to cheap sets.

He uses Beast Bands in his video.

But speaking from experience, tube bands snap all too easily.

I much prefer the Undersun bands which are more durable and they come with a lifetime warranty.

Resistance Bands Before And After Transformation Results Case Study #3

Reddit resistance bands before and after transformation results show the user toned the glutes and built leg muscle.


OceanBeer from Reddit.

Resistance Band Program Duration:

3 months.

Resistance Band Before And After Results:

Results Achieved Using Exercise BandsRecommended Exercises
Build lower body muscleBody weight compound exercises like squats and deadlifts using heavy to extra heavy resistance bands.
Increase glute definitionHeavy squats and deadlifts are ideal for both firming and toning the buttocks.
Tone legsHeavy squats and deadlifts supplemented with isolation-type movements like leg kickbacks, fire hydrants, donkey kicks, and clamshells using lighter resistance bands.
Lose body fatSee previously recommended exercises to lose fat using resistance bands.

Resistance Band Program Details:

OceanBeer undertook a 3-month resistance band program solely focused on toning the lower body with emphasis on firming and toning the butt and thighs.

She did clearly state that most of her exercises were bodyweight-only for the first couple of months:

  • Donkey kicks.
  • Leg kickbacks.
  • Clamshells.
  • Squats.
  • Fire hydrants.

And then in month 3, she started incorporating resistance bands into her exercises and noticed a big improvement in results.

Her program revolved around a 3-4 day per week training split targetting the glutes, quads, and hamstrings.

Overall, her before and after transformation results may not be as significant as the others on this post, but they still show that resistance bands are great for shaping the butt!

How to do resistance band donkey kicks to define the glutes.

Speaking from experience, I’d say most of the resistance bands you find on Amazon can get you similar transformation results.

But if you’re looking for bands that won’t snap after 6-12 months, then spend a bit extra for these Undersun bands.

Trust me, the extra 30 bucks are worth it for a good pair of bands.

Resistance Bands Before And After Transformation Results Case Study #4

Reddit resistance bands before and after transformation results show user built muscle and lost fat.


Dap713 from Reddit.

Resistance Band Program Duration:

24 months (2 years).

Resistance Band Before And After Results:

Results Achieved Using Exercise BandsRecommended Exercises
Build muscleRefer back to resistance bands before and after results case study #2.
Lose belly fatRefer back to resistance bands before and after results case study #2.
Tone bodyRefer back to resistance bands before and after results case study #1.
Increase muscle definitionRefer back to resistance bands before and after results case study #1.
Build bigger legsRefer back to resistance bands before and after results case study #3.

Resistance Band Program Details:

Dap713 already had 3 years of previous gym experience before he went traveling.

At this point, he needed equipment that was portable and convenient. This is why he decided to get a pair of resistance bands.

His workouts revolved around this resistance band exercise list PDF from Ace Fitness.

Each workout involved performing these exercises back to back with no rest in between sets (similar to a HIIT-style workout).

You can see he was able to build a significant amount of muscle as well as lose some belly fat along the process.

As a result, he used his resistance bands to sculpt himself an athletic-looking body.

You can do the same.

If your goal is to build max muscle, however, it’s essential to buy a set of resistance bands that are heavy enough to challenge your body for growth.

A set like the Undersun bands (link for the cheapest price) has just this, as well as lighter bands which are ideal for hitting smaller muscles like the biceps.

Resistance Bands Before And After Results Case Study #5

Erin McComb shows that some bodybuilders use only bands successfully.


Erin McComb (also known as “The Crazy Band Lady”).

Resistance Band Program Duration:


Resistance Band Before And After Results:

Results Achieved Using Exercise BandsRecommended Exercises
Toned glutes.Reps to failure of squats, deadlifts, hip thrusts, and hamstring curls using extra heavy resistance bands.
Definition in the legs and thighs.All lower body compound movements will target the legs, thighs, and buttocks.
Low body fat percentage to reveal absRefer back to resistance bands before and after results case study #2.
Overall muscle definitionRefer back to resistance bands before and after results case study #1.
Maintained pre-injury strength levelsCompound lower body exercises performed using heavy resistance bands.

Resistance Band Program Details:

Most people attribute bodybuilders to heavy barbells and dumbbells.

But that’s not always the case.

There are notable bodybuilders such as James Grage and Erin McComb who primarily use resistance bands only.

James is the founder of the Undersun bands by the way.

But let’s talk about Erin.

Erin's Intriguing Glute Exercises

She injured her hand for some time and wasn’t able to properly grip heavy free weights.

This is when she turned to resistance band training in the run-up to her 2015 competition.

Her workouts revolved around a 6-day muscle group split comprising exercises performed with high reps to failure.

In other words, she exhausted her muscles by completing as many reps as physically possible for each exercise.

“I [applied] band progressive overload. I always sought [to do] more reps or an extra set”

Erin McComb, Bodybuilder

Her band exercises worked the entire body with an emphasis on the thighs and glutes.

Whilst these before and after results are not typical (since she was pretty ripped anyway!), it does show what can be done with resistance bands by those performing at an elite level!

Do Bands Give Similar, Worse, Or Better Results Compared To Other Training Methods?

Resistance bands provide similar results to any other type of weight training equipment. They don’t necessarily give better or worse results. The most important consideration is to make sure the target muscles are being challenged with enough resistance and reps.

As the saying goes:

Your muscles cannot differentiate between metal and rubber.

They only know resistance.

So if you challenge them enough using your resistance bands by making sure each set leaves the target muscle fatigued (use heavy resistance and work to failure), then bands can be just as effective as any other weight training apparatus.

“If you use strong enough bands with an appropriate set/rep range and decent nutrition then yes, you can build muscle with your bands alone.”

Joshua Naterman, Reddit

That’s why it’s important to invest in a good set of bands that provide enough resistance (especially if your goal is to build muscle like in case studies 1, 2, 4, and 5).

Even if you only currently require light bands for light workouts to burn fat and tone (like in case study 3), it can still be worth investing in a good brand.

How to use resistance bands for better results.

You never know when you’ll outgrow a light band, and the premium models are generally more durable.

The Undersun bands that I use and recommend can be used to reach all training goals.

You can get them delivered quickly and cheaply here.

Best Resistance Bands To Achieve Results Fast


I’ve shared 5 real-life case studies showing before and after results for resistance bands, as well as how long it takes to get the respective results.

I tried my best to find examples from people at all fitness levels.

But you should be able to see that no matter what stage of training you’re at, resistance bands can still be used to effectively build muscle, lose fat, and tone the body!

Just make sure you get a good pair of bands to make it worthwhile.

Cheap ones snap much easier than you’d think.

What results are you trying to achieve with resistance bands?

Feel free to send me a message if you have any questions! You can find my details on the “contact us” page.

You may also be interested in the downloadable Kalibre Blueprint PDF which details exactly how I gained 40lbs of lean muscle (it’s 100% free!). It details the exact exercises and nutrition (with printable worksheets) I used to go from skinny to ripped!

Thanks for reading guys!

Peace Out,


(Biochemistry BSc, Biomedical Sciences MSc, Ex-Skinny Guy)


I'm Kal (B.S, M.S)- a health & fitness writer and owner of Kalibre Fitness. I love to nerd out on weight training and nutrition. My primary interests are in muscle hypertrophy mechanisms and strength development. You can connect with me in the "Contact Us" section below!

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