The resistance band workout app that tracks every band

What a band workout app has to get right

• Log a band like a weight

  Enter the resistance printed on the band as the weight. Stacking two? Add them up: a 30 and a 10 is 40 lb. Use the same anchor and stance each time so last week's 40 means the same thing this week.

• Progress counted in reps first

  When your weakest set hits today's target, the next target is one rep higher. When every set reaches the top of the range, it's time for the next band and the target resets to the bottom. Your trend per exercise shows it adding up.

  

• A plan that covers what bands do poorly

  Bands are hardest at the top of a rep and easy in the stretch. The bar-and-bands plan pairs them with pull-ups, nordic curls and skater squats, which load the stretch. Full body band exercises shows what bands do best.

• Fits in a drawer, or a suitcase

  Bands and an iPhone are a full session anywhere. Every exercise has an offline illustration, and with Apple Watch you log and rest from your wrist.

  

• Free, with no account

  Unlimited workouts, progression and up to 4 active routines are free with no ads. Pro adds more Coach conversations, unlimited routines and all-time analytics.

Training with bands, set by set

A stackable band set and a doorway bar

Upper 1 of the bar-and-bands plan below, in an apartment. The bands are rated 10, 20, 30, 40 and 50 lb.

Exercise	You logged	Next session	Why
Pull-Up	Bodyweight, 7 / 6 / 5 / 5 reps, 1 left	Pull-Up × 6	Today's target was 5 and every set reached it. Next time, aim for 6.
Band Bent-Over Row	30 lb band, 16 / 15 / 14 reps, 1 left	30 lb band × 15	Not at 20, the top of the range. Same band, one more rep on the weakest set.
Band Lateral Raise	10 lb band, 18 / 16 / 15 reps, 0 left	10 lb band × 16	The target was 16 and the last set got 15, so it stays at 16.
Decline Push-Up	15 / 14 / 12 / 12 reps, 1 left	Decline Push-Up × 13	Your weakest sets hit today's target of 12, so the next one is 13.

Bands and bodyweight follow one rule. Reps climb until the range runs out.

Hip thrusts top out on a stacked band

Lower 1 of the same plan, two weeks later. The hip thrust band is a 30 and a 10 stacked.

Exercise	You logged	Next session	Why
Band Hip Thrust	40 lb (30 + 10 stacked), 25 / 25 / 25 reps, 1 left	Next band up × 12	Every set hit 25, the top of the range, so the load goes up and the target resets to 12. Stack 30 and 20 and log 50 lb.
Band Hip Thrust	Next session: 50 lb, 15 / 13 / 12 reps, 1 left	50 lb × 13	The heavier band has you back near the bottom of the range. Your weakest set hit 12, so aim for 13.
Skater Squat	Bodyweight, 9 / 9 / 8 / 8 reps per leg, 1 left	Skater Squat × 9	Today's target was 8 and every set made it, so the next target is 9.

Moving up a band is just a heavier number in the log. The app takes it from there.

A loop band and one pair of dumbbells

The home glute session below, twice a week, with a 20 lb loop band and 20 lb dumbbells.

Exercise	You logged	Next session	Why
Band Seated Hip Abduction	20 lb band, 30 / 28 / 24 reps, 0 left	20 lb band × 25	Today's target was 24 and your weakest set made it, so the next target is 25.
Single-Leg Hip Thrust	20 lb, 18 / 17 / 16 reps per leg, 1 left	20 lb × 17	Not at 20 yet. Same dumbbell, one more rep on every set.

A band and a dumbbell in the same session, logged the same way.

Band plans that open in RIRLift

• The best workout for home, with little or no equipment

  Pull-up bar and bands, 4 days

  The plan in the first two examples: bands with handles and a doorway bar, four days of upper and lower.

  4× a week · 58 sets a week · ~40 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

• The best workout for your glutes and butt

  Home with dumbbells and a band

  The third example: a loop band, a pair of dumbbells and a couch, twice a week.

  2× a week · 22 sets a week · ~30 min

  Add to RIRLift

  Add to RIRLift

  Scan with your iPhone camera to add this plan.

  See the plan

Make it fit you

• Add bands to your equipment

  Select resistance bands, plus a pull-up bar if you have one. Plans and swaps stay inside the list, so you'll see band rows and band lateral raises, not cable machines.

• Write the anchor in the note

  Where the band was anchored and how far you stood changes the pull. Put it in the exercise note once, and set it up the same way every time.

• Moving up a band

  When every set tops the range, switch bands or stack one more, and log the new total. The rep target is already back at the bottom.

• Pick the days you'll train

  Set your training days and the app reminds you. Two days with nothing planned, and the Dashboard offers to pick a time.

• Ask for a session with what's in the bag

  Under Start empty workout, type "30 minutes, bands only" and Coach builds it. You see a preview before anything is saved.

Questions

Read next

• Resistance band exercises for every muscle, with the bands you own

  Every band move, muscle by muscle.

• Full body exercises with resistance bands: legs, hinge, push and pull

  A full session with only bands.

• The best workout for home, with little or no equipment

  The bar-and-bands plan in full, with every exercise shown.

• When to increase weight: the signals, how much, and how often

  The signals for switching to the next band.

• What is RIR (reps in reserve)?

  The number you log after each band set.

More ways lifters use RIRLift

• The workout app for home that plans around what you own

  Bare floor, a pull-up bar, bands or one kettlebell: a plan for your gear that gets harder as you do.

• The travel workout app that keeps your lifts moving on the road

  Save the hotel gym, lift with the dumbbells it has, and come home to your program where you left it.

• The booty workout app that makes your glutes work harder each week

  Glute plans for the gym or home, with hip thrust and split squat weights that rise when you're ready.

• The calisthenics app for getting stronger one rep at a time

  Pull-ups, push-ups and holds: rep targets that climb each week, and weighted work when reps run out.

Every lifter and goal