Resistance bands are a handy workout tool that’s gained popularity thanks to their lightweight and easy-to-carry nature. You can enjoy a resistance band workout from just about anywhere — including the comfort of your own home — which adds to their overall appeal.
That said, many people have questions about resistance band workouts: Are these resistance band workouts effective? Which muscle groups do they target? How can you work them into your daily exercise routine?
Read on as the experts at My Fit Foods answer all of these questions and more.
What Are Resistance Bands? An Explainer for Beginners
Named because they provide resistance and resemble giant, oversized rubber bands, resistance bands are a useful workout tool. They come in an array of shapes, sizes, types, and colors and can be used for various exercises, all of which can help you build up your muscle mass.
Because resistance bands are made using a type of rubber or latex, they are easy to fold or roll up and put away in a drawer or gym bag. You can place them in your suitcase and take them with you for a quick workout while on vacation, or even use them outdoors in your backyard after practicing yoga to increase your overall fitness levels.
These resilient bands come in several styles, all with a different purpose in mind. Let’s dive deeper into some of the most common types of resistance bands.
Figure Eight Bands
If you want to exercise your upper body without resorting to push-ups or pull-ups, then reach for a figure eight band. Named after the band’s shape — which resembles a figure eight — this band comes with handles on each end in order to make workouts easier.
For example, one end can be placed under the right foot while you place the other handle in your left hand, bend over slightly, place your left elbow on your knee, and do a few elbow-bending reps upward to exercise your biceps.
With options ranging between as little as eight and as much as twenty pounds of resistance, these bands can indeed help you build muscle mass.
Tube Bands
Tube bands can overlap with figure eight bands since those resistance bands often come with a tube-shaped piece connecting the two different handles. However, some tube bands don’t have the figure eight shape, making them much more versatile.
For example, you can use a tube band in your workout routine to perform exercises to strengthen your hips, quads, and glutes, among other things.
Since tube bands are stronger than some other varieties, supporting between ten and fifty pounds of resistance (depending on their thickness) can help you build up your muscles more quickly. Additionally, one end of tube resistance bands can sometimes attach to doorknobs and walls, quickly multiplying your exercise possibilities.
Light Therapy Bands
Designed for people who are going through physical therapy to get an easy home workout, light therapy bands tend to be thinner and shorter than power bands and the other kinds described here. Their resistance usually runs between three and ten pounds, which is enough to help stretch out sore muscles and slowly build muscles back up after an injury.
Light therapy bands are no more than seven feet long and are thin enough to be looped several times if needed. They can be used to provide resistance during other workouts, such as yoga, and even with other exercise tools, including balls, foam triangles, and more.
Thanks to their versatility, it’s a good idea to have a few of these bands in your home gym for quick resistance band training sessions.
Power Bands
The most popular type of resistance band — and one of the best resistance bands for strength gains — is a power band. These bands are very sturdy and come in a number of lengths, although the most common is 41 inches long. Thicker than the others, you can purchase a power band that offers up to 175 pounds of resistance, providing you with a full-body workout that helps you build strength without needing heavy weights.
What can a power band do to add to your weight training routine? Just about anything, from deadlifts to bicep curls. Want to do some squats or use the bands in place of standard dumbbells? They’ll work for both those purposes.
You can also use these elastic resistance bands for stretching, warm-up exercises, and as a replacement for barbells. These handy and portable power resistance bands are quite useful and are known for their ability to work multiple major muscle groups at once and increase your muscular strength.
Why Try Resistance Training? The Benefits of Resistance Bands
Resistance bands are useful tools that allow you to work out from anywhere. They’re great for strength training, among other things. However, not everything is perfect in resistance band land.
Before purchasing a set and using it, take some time to review its pros and cons.
The Pros of Resistance Bands
Let’s start with the perks! Some of the best things about resistance bands include:
- They’re Lightweight and Portable: Want to build your triceps from your hotel room? Are you doing light stretches in your office to work out the sore muscles in your back? Not feeling up to going to the gym but still want to get a workout in? All this can be done using resistance bands. They are lightweight, portable, and fit into bags of any size.
- They’re an Effective Replacement for Standard Weights: Since resistance bands provide resistance, they allow you to use your body weight to build up your muscles. As you pull up or out on the bands, you’re building up your muscles by completing reps. That means you can use them in place of dumbbells and barbells.
- Their Price: If you went to price a weight bench with a chin-up bar for your home, you’d realize how expensive exercise equipment can be. A good setup can cost hundreds, if not thousands, of dollars. However, you can get in a great workout (perhaps even a better one, depending on your movements) with a resistance band. These bands are inexpensive, with full sets priced at (usually) less than a hundred dollars, much less than traditional weights or another heavier piece of equipment — or paying for a personal trainer.
- Their Opportunities for Workout Variety: There’s virtually no end to the type of exercises you can do with a resistance band. Unlike other types of gym equipment, such as weight machines, you aren’t limited to a certain type of movement. You can get creative and exercise just about every muscle in your body with a resistance band without leaving the comfort of your living room. You can use bands for weight loss and reducing body fat, but they’re also excellent for building muscle.
The Cons of Resistance Bands
Of course, resistance bands aren’t perfect. They can do a lot of things, just as you can do a lot of things with them, but there are a couple of issues that you need to watch out for:
- Watch Your Movements and Stance: The flexibility of a resistance band can sometimes provide downsides, such as the possibility of getting injured during a workout. While you can use your creativity to come up with different stances and movements, you also need to avoid any that may cause you to pull a tendon or tear a muscle. If you aren’t sure what you’re doing, you risk seriously hurting yourself. It’s best to consult an expert fitness instructor to get some tips, just in case.
- Attach the Band to Sturdy Surfaces: Sometimes, you need to attach your resistance band to a sturdy wall or piece of furniture to complete the movements you need to do. This can be tricky, as not every resistance band is built for that purpose. Thankfully, some are, so you just need to be cognizant of which type you’re purchasing.
Before Working Out With a Resistance Band
Since resistance bands are made of stretchy rubber, they aren’t quite as sturdy and long-lasting as weights and barbells. Before starting your resistance band exercises, you’ll need to check each band to ensure it’s in good condition.
Go over them carefully, looking for rips and tears. If you find any, don’t use the band — reach for a different one instead.
Are Resistance Band Workouts Effective?
The short answer here is: yes. When combined with a diet of healthy meals, as well as exercises with your resistance bands, you can lose weight and gain muscle mass at the same time. Resistance bands are even better than free weights because they allow for more flexibility and cost less, while you can get in the same workout and meet your goals.
Whether you prefer a tube band or a power band, you can get the job done.
Have questions about resistance bands? Contact us!
Sources:
How Effective Are Resistance Band Workouts? | NASM