Benefits of resistance bands: a versatile tool for all fitness levels

Whether you're at home, in the gym, or on the go, resistance bands are an affordable, portable, and incredibly effective fitness tool that’ll complement your fitness routine and help you achieve your health goals.

Resistance bands are elastic bands that come in various shapes, sizes, and resistance levels, allowing you to adjust the difficulty of your workouts based on fitness levels.

The bands are color-coded, with each color representing a different resistance level, ranging from light to heavy tension. These bands allow you to target specific muscle groups, engage in full-body workouts, and focus on both strength and flexibility.

Some common types of resistance bands include:

1. Flat bands: Typically rectangular or square offering resistance across the entire band.
2. Loop bands: A continuous loop commonly used for lower body exercises such as squats and leg raises.
3. Tube bands: Long tubes with handles on both ends, offering a more traditional feel for strength training exercises.
4. Therapy bands: Lightweight bands, often used in rehabilitation and physical therapy to help regain strength after an injury.

Each type of resistance band can be used for a variety of exercises, allowing you to target different muscle groups. With a range of resistance levels, bands can accommodate a wide range of fitness goals and experience levels.

One of the main advantages of using resistance bands is the ability to control the level of resistance. By adjusting how far you stretch the band, you can modify the difficulty of the exercises.

The more you pull, the greater the resistance becomes, making it easier for beginners and more challenging for advanced athletes. This allows you to tailor each exercise to your fitness level.

During Assisted Pullups, for example, a band can help support your body weight, making the exercise easier to complete.

More advanced individuals can increase the challenge of a Pushup, for example, by incorporating a resistance band for added tension. During a Banded Pushup, the band increases resistance at the top, making full arm extension more challenging and allowing a fit athlete to better train their triceps.

Reduces injury risk

Since the tension created by the bands is smooth and consistent, it places less strain on the joints compared to traditional weights. Resistance bands produce greater activation of muscles while minimizing the impact on the joints, which is especially beneficial for people with joint concerns or those recovering from injuries.¹

The controlled resistance provided by the bands allows for safer movements and reduces the risk of overstretching or jerking motions that could cause injury.

Bodyweight exercises made easier

Certain bodyweight exercises, like Pullups and Muscleups, can be incredibly challenging, especially for beginners. Resistance bands provide assistance by reducing the amount of body weight you need to lift.

Once your skills improve, you can use lighter resistance bands or remove them entirely as you gain strength. This progressive approach helps ensure that you're working toward your fitness goals without risking injury.

Increased intensity and variety in exercises

Resistance bands can also be used to increase the intensity of many bodyweight exercises.

Adding a resistance band to Squats or Lunges can increase the load on your lower body, making the exercises more challenging. Resistance bands can be used along with dumbbells or other fitness equipment to add variety and challenge different muscle groups in new ways.

More stability from constant tension

Unlike free weights, which can be easier to control due to their fixed path of motion, resistance bands provide constant tension throughout the entire movement.

This tension forces the stabilizing muscles to engage, improving overall balance and coordination. With resistance bands, you must actively control the movement, which can lead to greater muscle activation.²

This is particularly beneficial for exercises that require core engagement, like Squats, Deadlifts, or even Side Lunges. Constant tension means that you're working your muscles more efficiently, even during the eccentric phase (when the muscle is lengthening).

Travel-friendly and affordable

Unlike traditional gym equipment, which can be bulky and difficult to transport, resistance bands are lightweight, compact, and easy to pack. This makes them a great option for home workouts or for individuals who travel frequently.

Resistance bands are a cost-effective option for those looking to build a diverse fitness routine without breaking the bank. A complete set of resistance bands is often much more affordable than investing in dumbbells or gym memberships.

Difficult to track progress & might not be enough for all goals

Unlike weights, where you can easily increase the load in small increments, resistance bands may make it harder to track progress over time.

Resistance bands come in different levels of tension, but the exact resistance they provide can vary depending on the type, brand, and how far you stretch the band. Because of this, it may be more difficult to monitor your strength gains.

And while resistance bands can be helpful to assist or add extra resistance in some exercises, in others they may not be as effective or make much sense. Try combining bands with other training methods, such as dumbbells or machines.

If you’re following any of our bodyweight Training Journeys, simply add resistance bands to your equipment selection and the Coach will incorporate them into your training plan.

Finding the right fit

Choosing the right resistance band for your body and goals may require some trial and error.

Different types of bands offer varying levels of resistance, and it can take time to determine which band provides the appropriate challenge.

To ensure that you're using resistance bands safely, follow these simple precautions:

• Inspect the bands: Always check your bands for signs of wear, tears, or damage before each workout. A damaged band can snap, leading to potential injury.
• Anchor securely: Make sure the band is anchored properly during exercises. When using resistance bands for exercises like Squats or Chest Flies, ensure the band is attached to a stable surface or that you're holding it securely to avoid it snapping back unexpectedly.

Resistance bands can target both the upper and lower body as well as your core. Some key exercises to try include:

• Assisted Pullups: Strengthen your back, shoulders, and arms with the resistance band, helping you complete Pullups.
• Band Chest Flies: Hold the band shoulder width apart in front of your chest with your arms straight. Stretch the band out to your sides in a “T” while keeping your arms straight.
• Band Reverse Chops: Anchor the band low or underneath your foot and grasp the top of the resistance band. Stand with feet shoulder-width apart, pull the band diagonally across your body, twisting your torso as you extend your arms upward to the opposite shoulder, engaging your core.
• Band Bent Rows: Secure the band under your feet or use a low anchor. Hold the handles or the end of the band with both hands, palms facing each other. Hinge at your hips, keeping your back straight, and pull the band toward your torso, squeezing your shoulder blades together.
• Band Deadlifts: Stand on the band with feet shoulder-width apart, holding the handles or ends with both hands. Deadlift hinging at the hip.

Resistance bands can complement various fitness goals:

• Weight loss: Use resistance bands to increase the intensity of cardiovascular and strength exercises, boosting calorie burn.
• Strength: Incorporate progressive resistance band exercises to challenge your muscles and increase muscle strength.
• Muscle mass: Resistance bands can be used to supplement your weight training routine, increasing muscle activation and aiding in muscle growth.
• General fitness: Resistance bands provide a low-impact, effective workout for building strength and flexibility.

Resistance bands are a valuable tool for anyone looking to improve their fitness. They provide control over the intensity of exercises, have little to no risk of injury, and can be used to increase stability and muscle engagement.

While there are some limitations, such as tracking progress and finding the right resistance, the benefits of resistance band training far outweigh the drawbacks.