EXCUSE THE SOCIAL MEDIA lingo, but resistance bands are criminally underrated. The equipment remains an under-utilised and often overlooked aspect of many gym-goers’ routines. This is baffling, because by using the right resistance band exercises, you can target every muscle group that you can with regular free weights, while also harnessing a multitude of other benefits.
First of all there’s the value factor. If you’re kitting out a home gym you won’t find a more versatile or cost-effective piece of equipment than a resistance band. The things are basically an all-in-one home gym in the form of a thick rubber band. Then there’s the unbeatable portability they offer. Rather than lugging around some heavy dumbbells when you’re travelling or taking a workout outdoors, you can simply grab a resistance band and you’re set. Squeeze it into a tight crevice, hang it from a tree or anchor it on your bedpost, a resistance band can work anywhere.
There’s no beating the band, and it’s time you jumped on the hype train. Read on to find out how resistance bands can help you build muscle, the best resistance band exercises for every muscle group, and where you can buy the best ones. By the end of this article, you’ll be wondering how you ever managed without this bit of kit.
How do resistance bands build muscle?
Resistance bands are essentially giant rubber bands that provide resistance when stretched. The key to their effectiveness lies in the concept of progressive resistance. As you stretch the band during an exercise, the tension increases, which forces your muscles to work harder.
Resistance bands become more challenging as they stretch, and this progressively greater resistance challenges your muscles throughout the full range of motion. This differs from free weights, where the resistance remains constant regardless of the range of motion.
For engaging stabilising muscles, resistance bands are also superior. Since they don’t rely on gravity like free weights do, resistance bands force your body to work harder to stabilise itself during exercise. This means that not only are you targeting major muscle groups, but you’re also strengthening smaller, stabilising muscles.
What are the benefits of using resistance bands instead of free weights?
Don’t get us wrong, we love free weights. Dumbbells and barbells will always be a staple in our training routines, but resistance bands offer several distinct advantages.
Portability and convenience
One of the most significant advantages of resistance bands is their portability. Unlike heavy, bulky dumbbells or machines, resistance bands are lightweight and compact. They can be easily tossed into a bag or suitcase, making them ideal for people who travel frequently or have limited space at home for workout equipment.
Joint-friendly and low impact
Free weights can put a lot of strain on your joints, especially if you’re lifting heavy or using improper form. Resistance bands, on the other hand, are generally gentler on the joints. Because the resistance increases gradually as the band stretches, there’s less chance of overloading a joint or straining a muscle.
Versatility in exercises
With free weights, you’re often limited to exercises that rely on gravity to provide resistance. Resistance bands, however, can be used in any direction – vertically, horizontally, or diagonally – allowing for a much greater variety of exercises. You can use them for traditional strength training moves, like squats or chest presses, as well as more dynamic, functional movements that target multiple muscle groups simultaneously.
Affordability
High-quality dumbbells or gym memberships can be costly, whereas resistance bands are much more affordable. A set of bands can range anywhere from $10 to $40, depending on the brand and resistance level.
What are the best resistance band exercises?
Upper Body
- Chest Press: Loop a resistance band behind your back and hold one end in each hand. Extend your arms forward to simulate a bench press, squeezing your chest at the top of the movement.
- Bicep Curls: Stand on the band with your feet shoulder-width apart. Hold the ends of the band and curl your hands toward your shoulders, keeping your elbows close to your sides.
- Shoulder Press: Stand on the band and hold the ends at shoulder height with palms facing forward. Press the band overhead until your arms are fully extended.
- Lat Pulldown: Attach the band to a sturdy object overhead. Hold the ends of the band and pull them down toward your chest, engaging your lats.
Lower Body
- Squats: Stand on the band with your feet shoulder-width apart, holding the ends at shoulder level. Perform a squat, keeping your chest lifted and knees aligned over your toes.
- Lunges: Step one foot onto the band while holding the ends in each hand. Perform a lunge by stepping the other foot back and lowering your hips, then return to the starting position.
- Glute Bridges: Lie on your back with a band looped around your thighs. Press through your heels to lift your hips, engaging your glutes and core.
Core
- Woodchoppers: Attach the band to a sturdy object at chest height. Hold one end of the band with both hands and stand sideways to the anchor point. Twist your torso and pull the band diagonally across your body, engaging your obliques.
- Russian Twists: Sit on the floor with your legs bent and loop the band under your feet. Hold the ends of the band and twist your torso from side to side, working your core and obliques.
- Full-Body Exercises
- Deadlifts: Stand on the band with your feet shoulder-width apart and hold the ends in each hand. Hinge at your hips and lower your torso, then return to a standing position, engaging your glutes and hamstrings.
- Rows: Anchor the band in front of you at waist height. Hold the ends and step back until the band is taut. Pull the band toward your torso, squeezing your shoulder blades together to engage your back muscles.
