Moms Start Here

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Getting Started with RBT


After training 1000’s of moms over the years, I think I have figured out where, as a mom, you are going to have the most success with Resistance Band Training (RBT).

When training moms I find they do best with attached band training (vs attachment free) and implementing 13” Dynamic Stabilizer Training. Both of these forms of RBT automatically engage abs and hips more effectively which are very often weak areas due to having children.

Free weights and single band training primarily apply a force to the body that is up and down whereas attached training and dynamic stabilizer training create sideways (horizontal) forces. This is proven to activate the core better while being more joint friendly. Besides using horizontal forces first, it is also important to train on your feet.

Training on your feet allows you to create stability from the ground up so both hips and abs (core) are actively engaged at the same time. Lying or sitting exercise postures don’t accomplish that. Standing also creates better activation of the muscles being exercised. With better core activation and primary muscle recruitment, things like balance, coordination and strength are also going to improve.

Lastly, I found that using time-based not rep-based sets is better at getting strength results. Timed-based sets allow moms to focus on effort and movement quality versus having to focus on counting reps. As a result, they get better strength training results due to better intensity and muscle recruitment.

15 RBT Exercises for Moms

Applying this proven finding, we have determined that these 15 exercises should be mastered first and are the best for moms who are new to RBT.

  1. Split Stance Chest Press
  2. Split Stance Row
  3. Split Stance Press
  4. Pull a Part
  5. Split Stance Bicep Curl
  6. Split Stance Triceps Press
  7. Single Arm Row
  8. Single Arm Chest Press
  9. Dynamic Stabilizer Squat
  10. Dynamic Stabilizer Side Step
  11. Attached Split Squat
  12. Lateral Step Lunge
  13. Plank
  14. Mt Climber
  15. Dynamic Stabilizer Reach

Best Training Packages for Moms

Low Strength Level

Starter Fitness Package - moms



Average to Above Average Strength Level

Economy Fitness Package - moms

Green Dynamic Stabilizer - moms

Meet Dave

Dave Schmitz, PT, CSCS, PES has been writing, teaching and training how to implement resistance band training for rehabilitation, general conditioning, and performance since 1996. He is the founder & co-owner of Resistance Band Training— the leading band provider worldwide.

Along with being a co-author of the Amazon best seller, Total Body Breakthroughs, Dave is also the author and producer of numerous fitness & nutrition articles, E-books, DVDs. His passion is focused on trainers, clients, and athletes improve their body’s ability to handle momentum, gravity and ground reaction forces using elastic resistance. Dave also consults online with several high schools, universities, private performance training business and is also on the board of experts for the International Youth and Conditioning Association (IYCA).

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