Wondering if resistance bands can help you achieve a healthier physique?
The good news is you can use the bands to target any muscle from your legs, arms, glutes, and more.
When you’re ready to ditch bulky weights and replace your current training program with resistance bands, there are a few things you need to know.
Resistance bands are popular home workout tools that are beginner-friendly, and you can use them anywhere and anytime.
Learn about the benefits of using resistance bands and get ready to start a 30-day challenge that will give you quick results.
What Are Resistance Bands?
Resistance bands have been around since the early 1900s, and little has changed with the design over the years. Originally used by medical professionals to rehabilitate damaged, weakened muscles in patients, the gear hit the fitness industry in the mid-1990s.
The first resistance bands were made from old surgical tubing. Now, the bands are constructed from lightweight and durable elastic. Plastic handles at the ends give you a comfortable and secure grip while you’re working out.
How Resistance Bands are Good for Building Muscles
Resistance bands are effective at building muscle. The elastic bands provide varying degrees of tension that burn body fat while encouraging muscle growth. Referred to as resistance training, the bands force your muscles to work against them.
Who Are Resistance Bands For?
Anyone can improve muscle strength with resistance bands. The gear is beginner-friendly and requires little to no training for safe use. The simple workout gear is designed for everyone to use, even for those going through rehabilitation after an injury or illness.
Types of Workouts with Resistance Bands
There are several workouts you can do with resistance bands that include strength training for men. Men aren’t the only ones looking to grow muscles. The gear is also popular in strength training for women’s classes.
Yoga and Pilates positions designed to stretch muscles can also strengthen them when you add resistance bands. The workout gear is also safe for pregnant women that want to stay in shape without putting themselves or the baby at potential risk.
Some of the other workouts you can use resistance bands with include,
- Chest Exercises
- Shoulder Exercises
- Upper-Back Exercises
- Lower-Back Exercises
- Quad Exercises
- Ab Exercises
- Calf Exercises
You can create a workout routine using different combinations of these resistance band exercises throughout the week. Don’t forget to give yourself one day for rest and recovery.
Resistance Bands vs. Weights
Resistance bands are similar to free weights in how the gear works your muscles. Both allow for a free range of motion while providing resistance to promote muscle growth and increase strength.
You can change the amount of resistance with bands and weights, along with exercise speed. It’s also easy to work different muscles with both types of gear. Weights and resistance bands will help you increase muscle size and strength while also burning body fat. Even though there are similarities, there are also noticeable differences between resistance bands and free weights.
Pros vs. Cons of Using Resistance Bands
Resistance bands do not replace exercise; instead, they make your workouts more effective with less work. You do not have to lug heavy free-weights around every time you want to get in some exercise. There are other advantages to using resistance bands that might make you consider replacing your free weights.
- Versatile: One of the most versatile pieces of workout gear is resistance bands. You can use them in multiple workouts without any problems. You can go from easy exercises like stretching to more strenuous strength-building moves like bicep curls, lunges, and squats. There’s almost no limit to the type of exercises you can do with resistance bands.
- Ideal for beginners: It’s easy to begin working out with resistance bands. There are plenty of online tutorials that will help you get started. You also have less chance of injury using the bands instead of free weights or a weightlifting machine. Since there is no heavy lifting workout, your chances for injury are minimal. Beginners and experienced workout enthusiasts minimize their risk for a torn or overstretched muscle.
- Affordable: Free weights and workout equipment is expensive. Resistance bands in comparison are affordable, regardless of the type. You can find the braided, straight, flat, with or without handles, there are even resistance bands designed specifically for grueling CrossFit workouts. Regardless of which type you choose, the gear will come at an affordable price.
- Portable: Resistance bands are easily portable. They’ll fit in most workout bags. They are also easy to store, unlike bulky exercise machines. When you’ve finished your workout, toss the resistance bands in a closet until you’re ready to use them again.
There aren’t any downsides to switching from free weights to resistance bands. The main complaint is gauging the amount of resistance supplied by the bands. With weights, you know if it’s 5, 10, or 15lbs due to the marking on the equipment. It’s harder to track resistance levels, and it’s important if you want to prevent plateauing.
To prevent plateaus, when your muscles stop growing, you’ll need more than one set of resistance bands. They do come with different amounts of resistance. You can also spend a little extra on an adjustable pair. You can increase and decrease the level of resistance instead of switching to different bands.
Different Types of Resistance Bands
You can find resistance bands for strength training, to improve athletic performance, or to use with any exercise. Some popular and effective ones for specific muscle groups include the following.
Loop bands are ideal when you want to improve your strength and tone your glutes. The loop fits around your knees and provides resistance from the band while you’re working on your glutes and core. This is an 11-piece kit and comes with everything you need to get started and see results.
For Arms and Legs
These arm and leg bands improve power and mobility. They are also easy to use, even for beginners. You’ll build and increase muscle strength while also toning your legs and arms. Available in multiple colors with handles for easy exercises, you’ll wonder why you didn’t trade-in your bulky weights after trying these bands.
With 16 pieces, you can use this resistance band set for squats and any other exercise. You’ll find bands at various resistant levels, from extra light to extra heavy, so you don’t have to worry about hitting a plateau. There are even ankle bands and a convenient door anchor. You also get a storage bag so you can easily keep your gear in one place.
With resistance bands, you can easily work out from home. There are no gyms, you stay home and get in a full workout. You can build your own routine, targeting the areas you want to work on. Since the gear is portable, you can also exercise on the road.
Resistance bands don’t limit what type of exercise you do. You can amp up the resistance for a more strenuous workout or stick with calm, easy exercises. The choice is up to you and the progress you want to make.
Resistance Band Effectiveness
You do need patience when you’re working out with resistance bands. It can take a few weeks before you start noticing results. However, the bands are as effective as using weights and result in fewer injuries.
Resistance bands are ideal for different routines. You don’t need to switch equipment, only move the position of the band. With different sizes of bands, including resistant levels, you’ll find one that is ideal for your workouts.
There are several effective workouts you can do with resistance bands. You can also create one designed to target your problem areas. If you’re looking for a workout that burns body fat, while also strengthening and increasing muscle size, check out the 30 Day Challenge.
Exercise Your Entire Body
You can get in a full-body workout with resistance bands. Target your arms, legs, core, abs, glutes, and more. One adjustable resistance band can do the job of a complete exercise machine.
The best workouts do more than strengthen muscles. The exercises also build form and improve posture. You’ll get this with resistance bands, and workout in less possible time. Instead of wasting time switching weights to target a specific area, you are continuing to exercise. It’s the difference between results from the gym and using exercise bands. You can also create the best routine for the best results.
Multiple Levels of Strength Training
Resistance bands are designed for everyone, no matter their fitness level. Beginners and experts will all get results when they add the bands to their workout routines. You can switch out the sizes of resistance bands to prevent plateaus. Cross-train with free weights to increase muscle mass and go from heavy to light training.
Use Anytime: Create Your Own Unique Workout
See the difference between results from the gym and your workout when you use resistance bands. You can use them with your current exercise routine, with or without weights. You’ll spend less time working out and still build form, posture, and muscle strength.
You’ll get your best workouts in when you use resistance bands. You can also create the best routine for the best results. It’s easy to do when you’re working out with resistance bands.
FAQs About Resistance Bands
Still have questions about resistance bands? Here's what you need to know.
What is the best length for resistance bands?
The most versatile resistance band length is between ½” -⅞”.
Do resistance bands tone or grow muscle mass?
Resistance bands do both. While you’re working to grow your muscles, you’re also toning them.