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Better activated muscles mean better lifts.

Bigger muscles require more of a challenge, says Jones.

woman sweating in the gym

certified functional strength coach and founder ofBodyRox

Of course, as you get stronger, feel free to level-up as you see fit.

With that in mind, here are the best trainer-approved moves for every band in your collection.

Keep your wrists straight and exhale as you bring your working arm all the way up to your shoulder.

Woman walking on a treadmill at the gym.

Then, switch sides.3.

Tricep pulldowns:Stand up straight with your core engaged and your elbows squeezed toward your rib cage.

Place the band around your hands with your palms facing down.

Full body female athlete in sportswear using rowing machine during fitness workout in gym.

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certified functional strength coach and founder ofBodyRox

Medium band exercises

1.

Leg raise with split: Lie on your back with the resistance band around your ankles.

Heavy and extra-heavy band exercises

1.

Healthy female training in the gym, performing a hip thrust.

After you hit the bottom of the move, drive through your heels to return to standing.

Repeat on the other side.2.

Return your knee to the ground and repeat.3.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

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