Resistance bands are simple, lightweight, and flexible pieces of gym equipment that are often overlooked in the gym in favor of heavy-duty dumbbells or high-tech machinery. But just because something is simple doesn’t mean it won’t have a huge impact on your workouts.
No matter what your fitness journey or goals are, resistance bands have many benefits. Resistance bands, in particular, can be a great addition to any strength training regimen. Additionally, people of any skill level, from gym novices to deadlift veterans, can use them to quickly build strength in the upper body, hips, buttocks, thighs, and calves.
If you’re new to using resistance bands, or you just want to how to bring something quick into your strength training regimen, we’ve got your back. This versatile piece of gym gear allows you to quickly swap out heavy equipment for something more resilient.
What Are Resistance Bands?
The basic principle of resistance bands is that the more you stretch, the more your muscles need to work. Your muscles build strength as they fight the tension of the band.
It’s a simple principle. But not all resistance bands give you the same workout. Resistance bands come in a variety of tension levels and styles. Please note the following changes:
- Treatment Bands – These flat elastic bands are probably the most familiar to you. They usually have less resistance and are especially helpful for improving stretching and mobility.
- Tube Bands with Handles – These round bands can also be referred to as “fit for tube” resistance bands. Strength trainers tend to like to use them for upper body training, and you can use them in place of dumbbells in movements such as biceps curls or shoulder presses.
- Figure 8 Belt – Similar to a tube belt, but without a handle, it has a soft grip. They also tend to be shorter than other types of resistance bands.
- Ankle Resistance Bands – Ankle resistance bands are designed for lower body training. They come with velcro so you can wrap them around your ankles and add some resistance to leg lifts and side steps.
- Pull-up Bands – If you’re training push-ups or pull-ups, you’ll want to use these bands in your fitness kit. When you learn how to pull yourself across a barbell, they can help support your body. They tend to be longer and more tense than other bands.
If you’re at your local gym, you’ll also notice that the resistance bands come in a variety of colors. A general rule of thumb is that the darker the color of the resistance band, the more tension it has. When you first start resistance training, start with lighter tension. Then, as the strength of your muscles increases, you can gradually move upwards.
Upper Body Resistance Band Exercises Workout
One of the great things about resistance bands is that you can use them to work almost every part of your body. For the upper body, there are a variety of effective exercises that strengthen the arms, shoulders, abs, and more.
Here are two resistance bands exercises you can add to your upper body routine.
#1 Lateral Lift
Some may also refer to this move as a “horizontal pay raise.” No matter what you call it, you’ll feel tension in your shoulders (or the lateral deltoid muscles). Your anterior deltoid and upper trapezius muscles will also get a workout. To perform this resistance band exercise:
- Start by stepping into the middle of the resistance band. You can press the strap with one or both feet. Grasp the ends of the elastic band with both hands and place your arms down at your sides.
- Slowly raise your arms until they are parallel to the floor.
- Lower your arms until they are at your sides again.
- This is a representative. Repeat 10 times.
#2 Chest Press
This is a perfect exercise for those who hate push-ups but still want to work their chest and arms. The chest press is a fun exercise that works your biceps, triceps, and chest. You can do this while sitting or standing.
- Start with the resistance band behind you. Hold one end of the resistance band in each hand.
- Start by bending your elbows and bringing your hands close to your shoulders.
- Straighten your elbows and bring your hands straight in front of you, parallel to the ground.
- Place your hands back on your shoulders.
- Your first representation is done. Repeat 10 times.
Use Resistance Bands for Lower Body Exercises
If you’re ready for a classic lower body movement like squats, all you need is a resistance band. Here’s how to start strength training for your legs, buttocks, and glutes.
#3 Squats
Everyone’s favorite action with good damage can be taken to the next level with resistance bands. You will feel a burning sensation in your buttocks and quadriceps.
- Place the resistance band on your legs and above your knees. Stand with your feet slightly hip-width apart. Your feet should also be slightly valgus (about 5 to 10 degrees).
- Lower yourself into a squat position and push your hips back. As you do, keep the resistance band tight by pushing out your thighs. Remember to keep your knees in line with your toes.
- Stand up and loosen the elastic band slightly.
- Repeat 10 times.
For a more challenging workout, increase the resistance level after each set.
#4 Clam Shells
It’s not hard to guess how this practice got its name. It is especially effective for working the outer thighs, buttocks, and buttocks. (And because you’re lying down, you can rest the rest of your legs between other exercise.) To do this resistance band exercise:
- Lie down on your right side with your hips and feet stacked together. Slide the resistance band above your knees.
- Bend your knees at an angle of about 90 degrees so that your feet are in a straight line with your tailbone.
- Keeping your feet in place, raise your upper knees to the ceiling. Hold for a second, then lower your knees. (This should mimic the shape of a flap opening and closing.)
- Repeat 20 times. Then flip to the left and repeat.
#5 Walk Sideways
Once you’ve added resistance bands, this little back and forth step can turn into a burn-wracking challenge. You will build up the strength of your hips and buttocks in no time.
- Step into the resistance band and pull it up to your thighs.
- Slowly move into a half-squat.
- Take a step to the right with your right foot, then take a step forward with your left foot to meet it.
- Take a step to the left with your left foot and follow with your right foot.
- This is a representative. Repeat 20 times.
Tips for Proper Resistance Band Technique
As with most forms of workouts, you’ll see better results when you’re able to maintain proper form. But resistance bands are easy to incorporate into your workout routine. Just keep the following in mind when using a gym band:
- Don’t use torn resistance bands for exercise.
- If you’re tying resistance bands to a surface such as a door, make sure you attach them securely before you start exercising.
- Keep the regular form you use when exercising without resistance bands.
What Are the Benefits of Resistance Band Training?
Resistance bands are a popular choice for fitness enthusiasts, and for good reason. Once you start using resistance bands, you may eventually find yourself swapping them out for places where you can usually carry heavy loads.
“Resistance bands may not look like them, but they can strengthen your muscles just as effectively as more traditional weights,” exercise physiologist Christopher Travers, MS, told the Cleveland Clinic. “In many ways, elastic bands give your muscles more tension and extend their working time during exercise.”
Some of the benefits of using elastic bands for resistance training include:
- Better strength training – When you work out with resistance bands, you trigger more muscle activation. This means a greater gain in strength.
- Reduced body fat – A 2022 study found that people who exercised with resistance bands lost more weight than when exercising with free weights or bodyweight.
- Improves coordination – Exercising with resistance bands is an effective way to build small stabilizer muscles.
- Lower risk of injury – Because resistance bands work with your body’s strength, you’re less likely to overexert yourself than with a free weight machine. Plus, you don’t have to worry about getting injured by falling heavy objects.
- Adaptability – You can quickly change the intensity of your workouts by shortening the band length or swapping the exercise band for a band with a higher or lower resistance level.
- Portability – They are lightweight and easy to use. You can put one in your gym bag or suitcase, and it will hardly take up any space.
- Affordable – Most resistance bands cost less than $30 and can be used for a lifetime.
Resistance bands can also be used for almost any workout. Bring them when you hop on a squat machine, do a fitness ball workout, or just do some light resistance training
