Resistance bands workouts

The Complete Guide to Resistance Bands Workouts and How They Can Help You Get Fit


What are Resistance Bands?

Resistance Bands are generally elastic or rubber bands that provide resistance to movement by stretching. Resistance bands are used for a variety of purposes, including physical therapy, rehabilitation, weight loss, and muscle building. They are not just for those who want to get fit and healthy – it is also a great way to improve your skills in the gym or to simply increase the intensity of your workouts. Resistance bands are also a great way to use in conjunction with other more traditional exercise equipment, using them as an alternative for adding resistance such as dumbbells or weight plates. Those who have used resistance band exercises for a long time will know that there is not only just one single type of exercise. There are many different types of exercises.

The different kinds of resistance bands

Different kinds of resistance bands

  • Resistance Bands with Handles

These tube bands are generally used for working out and increasing muscular strength and growth in the short term. When combined with free weights or exercise machines, the handles allow you to do a range of workouts similar to those you would do at the gym. When using stackable resistance bands, carabiners allow the user to connect many bands together to adjust the resistance level as desired.

  • Flat Resistance Bands

These are frequently seen in treatment environments, such as physical therapists or sports therapist offices, as well as hospitals. They are wide and flat, which makes them easy to wrap around your hand and modify the length with ease. They can also be split into smaller pieces or stretched to make them more flexible. This type of resistance band is also utilized in Pilates programs to provide additional resistance, and it may be used for general strength training.

  • Loop Bands

Similar to therapy bands, but smaller and forming a closed loop, loop bands are used to help those who are having difficulty walking. This type of exercise is generally utilized to build muscle in the legs and buttocks. These may be found in the majority of gyms and physical therapy centers.

  • Resistance Bands for the Legs and Arms 

These closed-loop tube bands are available in a variety of configurations, including leg bands with ankle cuffs and figure-8 forms with grips for the upper body. These are more muscle-specific and have a more restricted range of exercises that may be done than other types of workouts.

  • Power & Mobility Bands

These heavy-duty bands with loops are the most popular for cross-training and powerlifting. They are also used for a variety of other exercises such as stretching and treating mobility concerns, adding varying resistance to weight training, and assisting with pull-ups.

How to Choose the Best Resistance Band for Your Workout Needs

Resistance bands are a versatile tool for exercise. They are affordable and can be used to perform a wide variety of exercises. They are also easy to store and travel with.

The best resistance band for weight loss will depend on the type of exercises you want to do, your current fitness level, and your personal preferences. For example, if you want to do more dynamic exercises like squats or lunges, a lighter resistance band may be better for you because it will allow you to move quickly without getting tired as quickly. If you prefer more static movements like planks or crunches, then a heavier resistance band may be better for you because it will give you greater resistance and allow your muscles to work harder.

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Best resistance bands on the market

Best resistance bands

Bodylastics Stackable Tube Resistance Bands 

The Bodylastics Stackable Tube Resistance Bands are equipped with built-in safety features that we did not find in any of the other bands we evaluated. These include: The woven strands tucked within the tubes are intended to minimize overstretching (which is a major cause of band breakage), as well as preventing a rebound snap if a tube breaks in the middle. Additionally, the set includes a door anchor for establishing points at various heights to pull or press against, two gripping grips, and two cushioned ankle straps, in addition to five bands of increasing resistance (which may be used in conjunction to generate up to a claimed 96 pounds of resistance). This is a fairly standard configuration, but we found the Bodylastics kit to be of higher overall quality than the competition, and the firm is one of only two that we investigated that offers extra tubes in greater tensions than the standard kit. Easy to use, this five-band kit includes a comprehensive instruction manual that includes access to free exercise demonstration videos on the company’s website and app as well as subscription-based exercises on the company’s website and app.

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GoFit ProGym Extreme

GoFit ProGym Extreme is a high-performance fitness center. For a total weight of 140 pounds, this kit includes four interchangeable tube bands of increasing resistance that can be used individually or in combination (totaling a claimed 140 pounds), as well as two rubberized handles, two padded ankle straps, two-door anchors, a spiral-bound manual, and the best storage bag we have seen to keep everything together. In comparison to Bodylastics’ Stackable Tube Resistance Bands, GoFit is tubes are not strengthened, and the manufacturer provides fewer training resources. We like that GoFit offers two robust door anchors in addition to the one included with our top option since this means you will not have to adjust the anchor as frequently between workouts.

Resistance Band Training Economy Fitness Package.

If you like to utilize resistance bands as your primary strength training tool, the Resistance Band Training Economy Fitness Package could be a good choice for you. Trainers that answered our questionnaire unanimously stated that this was their preferred kit. The superbands on this device, which are big, continuous rubber loops rather than tubes (two each of two resistance levels), are more resilient and long-lasting than typically molded tubes. The kit includes two foam-covered handles that can be clipped onto the bands to give them the same functionality as a tube set, as well as a versatile anchor that can be used either in a doorjamb or looped around a stationary object (such as a fence pole) for training indoors or out, depending on your preference. The bands can be used on their own for aided pull-ups or to provide resistance to certain activities that require it. These bands offer greater resistance than conventional tubes, and they may be layered to generate even greater stress. Additionally, you may purchase extra coaching on the company’s website in addition to the four-week beginner fitness regimen included with the package. Those looking for the versatility of both handled tubes and superbands might consider purchasing this combination.

Serious Steel Assisted Pull-Up, Resistance, and Stretch Bands

Serious Steel Assisted Pull-Up, Resistance, and Stretch Bands are continuous latex loops rather than molded tubes, making them ideal for serious athletes. Serious Steel’s superbands are available both singly and in sets, as are other superbands. The four-band set that was tested had bands with stated resistance ranging from 5 pounds to 120 pounds, making them suitable for aided pull-up progressions as well as for stretching and increasing resistance to various activities, among other things. It is possible that the biggest band in this set will be less beneficial to you, in which case we recommend that you investigate the less costly set of three bands. Although a physical manual is not supplied, the 25-page PDF on the company’s website has plenty of information to get you up and running quickly and efficiently. Lastly, the bands have a powdered texture that makes them less slippery to hold than other superbands we have evaluated in our lab tests.

Perform Better Exercise Mini Bands

In comparison to other small bands with 12 inches in diameter, the Perform Better Exercise Mini Bands were able to offer greater tension than the competitors across the ranges of motion of our test activities because their tension kicks in sooner as a result of their shorter length. Exercises requiring the use of two bands around your legs at the same time, for example, result in Perform Better bands feeling tighter from the start, leaving little to no slack for the user to take up throughout the exercise action before strain begins to build up. The 5-foot-11, 235-pound trainer we hired did not have any problems getting into them, despite the fact that larger persons may have a bit more difficulty. Furthermore, although the Perform Better set has four bands as opposed to the majority of other sets’ five, it is “deficient” in the lightest band, which on its own is not very practical for most individuals.

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The benefits of working with resistance bands

Sure, the gym is crammed with dumbbells, machines, and weights of every shape and size. Resistance bands, on the other hand, have a number of advantages over normal weights, including the following:

  1. When you do the same amount of muscle activity, you have a lower chance of being injured.

According to, exercising with elastic bands results in muscular activation that is comparable to, if not greater than, that obtained by weight training. It differs significantly in that it places a reduced amount of stress on the joints, allowing for greater stimulation to be sent to the muscles while reducing the likelihood of damage. This is also encouraging news for people who are currently suffering from ailments or joint problems, since resistance bands may allow you to continue working out and executing exercises that you would otherwise be unable to do with dumbbells.

  1. Improved muscle stimulation

When comparing free weights versus resistance bands, one significant distinction is the varied resistance that may be given throughout the whole range of motion of an activity. There are really areas of the exercise when the muscles are not doing much effort because of the lack of gravity, such as at the peak of a bicep curl, where the muscles are not doing much work. As dr. Jim stoppani explains it while utilizing resistance bands, the “muscle receives greater resistance at its strongest point in the range of motion and, as a result, receives more adequate resistance to better stimulate strength adaptations.”

  1. Stabilization and activation of the core

The continual tension created by the bands gives an element of stability to your body that is essential to maintain form during many different activities. This also implies that you will need to engage your core on a regular basis in order to maintain balance. It takes more effort to keep them from snapping back into place, which results in increased stimulation and strength across the muscle’s whole range of motion. Additionally, the pull of the bands inhibits your ability to cheat by leveraging momentum.

  1. Better strength and athletic performance.

As a result of the greater loading capacity, changing resistance, and instability of power resistance bands, they are particularly beneficial for athletic training. An article on claims that “experienced powerlifters and strength and conditioning professionals have claimed that elastic band resistance combined with traditional training produces strength gains that last for several years.” after employing elastic tension for back squats and bench press, one study found that the rise in bench press one rep max was nearly three times greater and the increase in back squat one rep max was nearly three times more after using elastic tension. “the average lower body power increase in the [resistance band] group was nearly three times greater than the average lower body power increase in the free-weight only group.”

Using bands with weights, according to research, can help you increase your neuromuscular function and strength even more than weight training alone. These bands may also be used for speed and agility workouts for a variety of sporting applications, such as football and basketball.

  1. More options for exercise

When working with dumbbells or barbells, you are restricted to particular body postures in a vertical plane of motion in order to utilize the power of gravity effectively. Resistance bands allow you to execute workouts in both the vertical and horizontal planes, which is ideal for cross-training. It is possible to perform chest presses and back rows while standing rather than on a bench, for example. On the other hand, you may learn to do sideways motions, which are useful for sports activities such as swinging a baseball bat or a golf club, and for everyday duties such as opening doors or carrying a box.

  1. Affordable

Because you can execute a number of workouts with a single band, as seen in the examples above, you will not need as many weights or equipment as you might otherwise have to invest in. If you do your workouts at home, a set of resistance bands can prevent you from having to purchase a large number of pricey weights that take up valuable storage space.

  1. Perfect for rehabilitation options
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Using resistance bands or tubes has been shown to increase muscular strength and growth while also improving muscle function in the elderly and people who are undergoing rehabilitation. Bands may give extremely low or high resistance, and they can be used in targeted ways for certain muscles while also protecting joints. They can be utilized in a variety of ways for specific muscles and joints.

  1. Extension and mobility options

Any sort of tube or flat band is ideal for post-exercise stretches as well as mobility work before a workout session. Typically, you are restricted in your range of motion and flexibility during stretches, and many good stretches even need the assistance of another person to provide pressure to the muscle during the stretch. Instead, you may use bands to aid with stretching in order to expand your reach and create pressure, such as with laying down hamstring stretches, as well as with other exercises. When wrapped around a substantial item, power bands may also be used for mobility exercises, such as strengthening the ankle and hip mobility for squats, among other things.

  1. Excellent for traveling

When traveling, it might be difficult to find time for workouts or simply to locate a gym. Bands are a great alternative to carry in your backpack since they let you work out in a hotel room or outside without having to haul along a lot of heavy equipment. Even while they will not add to the weight of your luggage, they will nonetheless provide you with a powerful, full-body exercise. This is also why bodybuilders and fitness competitions, as well as models who need to bulk up their muscles before a show or picture session, find them to be great companions.

Who may benefit from resistance bands?

Benefit from resistance bands

After reading about the advantages of resistance bands, it is undoubtedly becoming more apparent that anybody may utilize resistance bands to achieve their fitness objectives. Here are some examples of certain groups who should make use of them, as well as reasons why:

  • Anyone wishing to bulk up

If you want to increase your muscle size and strength, you may use resistance bands in place of dumbbells and machines to present your muscles with a fresh and difficult stimulus for growth. You may also use them in your barbell workouts to boost the intensity and neuromuscular performance of your workout.

  • Anyone who is interested in losing weight.

When you mix a nutritious diet with cardio and strength exercise, losing weight is much easier. Incorporate resistance bands into your training program, such as in a full-body circuit. – As an example, you might perform a resistance band chest press followed by squats with a resistance band, followed by a back row with a resistance band. This can help you burn calories while also building muscle, which will aid you in losing weight in the long run.

  • Adults in their senior years

Standard weights in the gym can be difficult and damaging to the body for persons around or over the age of 60. Resistance bands assist in the maintenance of strength and muscle mass without the risk of overdoing it. According to research, strength training regimens including elastic tubes are a realistic and effective way to increase strength in persons over the age of 65 who are physically active. Resistance bands, according to Johns Hopkins Medicine, are one of the safest techniques for increasing bone strength and preventing osteoporosis.

  • Athletes 

Bands assist athletes in preparing for movements in all planes, both to develop strength and power and to prevent injuries. According to Daniel Sanchez, 2004 National Boxing Champion, “as an athlete, I have learned that there is nothing better out there to make you faster and stronger than resistant bands.” Take them everywhere you go and get a decent workout no matter where you are – this is really crucial for my training, especially when it comes to shadow boxing, punching speed, and even toning without having to lift a single pound of weight. “If I had to choose between dumbbells and bands, I would go with bands every time.”

  • Women who are pregnant

Exercise is essential throughout pregnancy for boosting energy levels, enhancing sleep quality, elevating mood, and preparing for childbirth. However, this is not the time to start a rigorous weight-training regimen. When it comes to mild muscle-toning, resistance bands and high repetitions (15-20) are excellent choices. Using one light and one medium band, you will be able to target all of your key muscles without putting any effort into yourself.

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