Resistance bands are seriously underestimated by most gym-goers. They're not just for warm-ups and rehabilitation - heavy resistance bands can challenge even advanced strength athletes and provide a training stimulus genuinely different from free weights. The variable resistance (easier at the start of the movement, harder at the end) actually matches the strength curve of most exercises better than constant-resistance weights.
For a complete resistance band workout, you need bands of at least three different resistance levels. Light bands (5-15kg equivalent) work for shoulder health, face pulls, and warm-up drills. Medium bands (20-40kg) enable lat pulldowns, rows, and bicep curls. Heavy bands (50-100kg+) can assist or resist squats, deadlifts, and bench press movements. Anchor your band to a door, pole, or squat rack and the exercise options are virtually unlimited.
Best resistance band exercises by movement pattern - Push: band push-ups (band across your back adds resistance), band shoulder press. Pull: band pull-apart (essential shoulder health), band face pulls, band lat pulldown, band seated rows. Hinge: band good mornings, band Romanian deadlifts. Squat: band squats (band under feet, held at shoulders), banded Bulgarian split squats. Core: band pallof press, band chops. Use bands at the end of strength sessions for accessory work, or use them as your primary resistance for full home workouts. They're the most cost-effective training tool per exercise variety available.