Resistance bands are a valuable piece of apparatus for those that do not want to use heavy gym equipment, or simply would prefer a more flexible option to complete a variety of different workouts and exercises.
The level of resistance you choose can simulate different weight categories, whilst they can also be used for mobility exercises. They are perfect to be used as workout bands.
In this article, we'll explain what a resistance band is, and the benefits associated with including them in your workouts.
What are resistance bands?
Resistance bands are mainly used for strength training activities, but one of the main benefits is that they are incredibly versatile and can therefore be used for a range of different exercises. They are typically made from rubber, and the levels of resistance can be adjusted to suit your needs.
The main advantages of the bands are they are cheap, easy to locate and buy, as well as being portable, so you can comfortably and effectively workout on the go. They offer high levels of tension with similar results to what gym equipment would give, and are also useful for light rehabilitation.
The loop band is normally constructed out of rubber which loops at both sides. Tube bands, meanwhile, have similar properties but have adjustable grips and handles attached.
Booty bands help stretch your glutes and thighs, while figure-8 bands are generally used as part of arm or shoulder workouts.
For more information on all types of resistance bands you can use, check out this guide from Set For Set.
How I can incorporate resistance bands into my existing workouts?
We'll look at a few common exercises below and explain how resistance bands fit in.
Squats - Squats are usually done from a standing start with no form of apparatus, but resistance bands make the exercise far more effective. Place the resistance band underneath your feet and pull the band upwards as you complete the squat motion, requiring your arms to do more work to deal with the increased tension.
Rows - Take a tube band and wrap it around both your heels, with enough excess rubber to be able to grip on to. Then, as you would in a traditional rowing motion, pull the bands back in towards your sides, modifying the band if needed for extra tension.
To find out more about completing a rowing workout safely and effectively, see this article from Get Healthy U.
Bicep curls - Wrap the resistance band around both your heels and grip it in your palm. Then, bend your elbows, bringing your hands in close to your body, and return to your starting position.
How can I benefit from using resistance bands?
One major benefit of using resistance bands is that they are designed to target every muscle in your body when used effectively and correctly.
The bands are perfect for beginners, or those who are looking at a lighter workout. You can do a range of basic exercises with them, ranging from squats to bicep curls and inverted rows.
In that sense, they are also great for older people looking to keep fit as well. As full gym weights, or other apparatus, can be intimidating and challenging at times, resistance bands offer a safe and effective solution.
Because they are so safe and easy to use, they are also perfect for anyone performing competitive sports, who want to lessen their risk of injury heading into a competition. Lifting weights is a common cause of back and arm injuries.
Whilst bands do not offer complete protection, given that potentially overextending your joints in stretching the bands is a small risk, they are generally far safer, meaning you are less susceptible to suffering an injury or strain.
They help to strengthen and increase the size of your muscles as well, making them perfect to use if you are recovering from injury, or are not yet ready to attempt a full gym-based workout. You can adjust the level of resistance in the band to support the targeted areas at different stages of recovery.
Resistance bands are portable, so are ideal for those who like to workout on the go, or cannot access a nearby gym in their location.
Considering the benefits of resistance bands
Now that you've seen the benefits of using resistance bands, you can start incorporating them into your workouts if you haven't already! As you become more confident in using the bands, you can adjust the resistance levels and the amount of tension provided to improve your workouts even further.