How can you get in a great workout from home with the convenience of not having to buy expensive home gym equipment?
Resistance bands!
In this article, we’ll go over a few questions such as: how do resistance bands work, what do resistance bands do, do resistance bands build muscle, what are the benefits of using resistance bands, what are resistance bands good for and finally look at good option for them on the market today.
How Do Resistance Bands Work?
Resistance bands continually amaze me. They have such a simple design, but they provide strength training that rivals the most complicated exercise machines. The principle behind how these bands work is, quite simply, ingenious.
Resistance bands are elastic bands primarily used for strength training. You can use them in a variety of ways. You can pull them against your own weight, such as holding one end of the band in each hand and then stretching your arms. You can also attach one end to a stationary object, such as a piece of exercise equipment or even a doorknob, and then pull.
Resistance bands build muscle differently than traditional free weights. When you lift a free weight, the resistance – the pull against your arm – comes from gravity. The heavier the weight, the more resistance it provides. Of course, resistance is always the same. A 20-pound dumbbell offers 20 pounds of weight no matter how you hold it.
With a resistance band, the resistance created isn’t from gravity. Instead, it’s from elasticity. So, the resistance – the weight you’re pulling – isn’t constant. Instead, it increases as you stretch the band. It’s far more adjustable than traditional weights, allowing people of all strength levels to build muscle mass.
What Do Resistance Bands Do?
Before I started using resistance bands, I had a fairly negative impression of them. After all, they have a simple, basic design. Could they compare to free weights or gym equipment? As it turns out, I was pleasantly surprised to discover that resistance bands do much more than I realized.
As I mentioned above, resistance bands are primarily used for strength training. But they’re far more versatile than traditional weights. You can use resistance bands to work out your arms, legs, chest, triceps, biceps, shoulders, shins, and more. Not only do they target all major muscle groups, but the exercise variety helps prevent your fitness routine from becoming dull and stale.
Resistance bands act as a portable gym and are usable in almost in room for a home workout. Most bands weigh about two pounds and easily fit into a small bag. I’ve come to rely on them to help stay in shape whenever I travel. When I have my resistance bands, I can work out all my major muscle groups in my hotel room or even outdoors.
Do Resistance Bands Build Muscle?
Absolutely! Resistance bands are an effective way to build muscle. To increase muscle mass, each muscle needs to be overloaded. The exercise must provide enough resistance to slightly tear the muscle tissue. These small tears are replaced by new muscle tissue, which increases the overall strength (and size) of the muscle.
The less muscle mass you currently have, the more effective resistance bands are at building muscle. If you’re already packing substantial muscle on your frame, resistance bands are unlikely to help you get major gains. Still, they can help you maintain muscle when you don’t have access to a full set of weights.
Why Use Resistance Bands: 4 Benefits
There’s not just one benefit to resistance bands; there are several:
1. Build Muscle
As I elaborated on above, resistance bands help build muscle, especially if you don’t currently have much muscle mass. Unlike weight sets and exercise machines, resistance bands are portable and lightweight. The US Department of Health and Human Services recommends adults engage in strength training at least twice a week, and these bands let you do so just about anywhere.
2. Boost Heart Health
Besides building muscle mass, several studies show that resistance training increases heart and cardiovascular health. While any adult can use resistance bands, they’re often an excellent option for those with limited mobility, such as seniors. You can use the bands while sitting, and they adjust to your level of strength.
3. Help with Injury Rehabilitation
Resistance bands are commonly used in physical therapy to help patients recover from injuries. Their main benefit over other types of strength training is their adjustability. You can easily alter the amount of weight simply by pulling against the band. The ability to avoid overexertion is especially important when recovering from an injury.
4. Compliment Other Types of Exercise
For some people, resistance bands are the only type of exercise equipment they need. However, for many others, resistance bands are only one component of a larger fitness routine. One of their major benefits is how well they complement other exercises. No matter what you like to do – swim, run, play sports, etc. – resistance bands help boost your performance levels by increasing strength, heart health, and more.
What Are Resistance Bands Good For?
When I was in my mid-twenties, I struggled with my weight. Looking back, it was a blessing in disguise, because my desire to drop some pounds led to a lifelong commitment to total body fitness. However, I didn’t always approach fitness the right way.
I was way too concerned about using the newest, most advanced equipment. Unfortunately, that meant I had to always be near my gym. Both vacations and work travel threw a real wrench in my workout plans. Hotel gyms are inconsistent in quality. Plus, exercise routines that don’t rely on equipment, such as running, are typically heavily dependent on the weather.
I admit it. At first, I had some resistance to resistance bands. But after about a week of using them, I quickly became a fan. Can resistance bands build muscle? You bet! Are they easy to transport? That’s another big, “Yes.” In fact, in my opinion, they’re the most portable type of exercise equipment, period.
Another benefit of resistance bands is that they’re good for everybody. If you’re just starting out with strength training, resistance bands are an easy introduction. They’re simple to use and help minimize accidental injury. If you’re a fitness pro, the bands are also a good choice, because they provide a different type of resistance compared to free weights, targeting your muscles in a different way.
Best Resistance Bands
Resistance bands have multiple uses, one of the greatest benefits they offer is the ability to get in powerful strength workouts from home; without the need for a bench, squat bar…etc.
For a home set up, I have a pullup bar in my doorway and the resistance bands attached to the pullup bar and on the door hinges. I get a great workout whether I’m doing push exercises or pull exercises.
Whatafit Resistance Bands Set
I use the Whatafit Resistance Band Set and it’s served me well now for years. None of them have broken or snapped, knock on wood, and they come with multiple different weight options so I can do dozens of different exercise types.
It’s also lower in price than some of the other similar resistance bands sets out there.
Disclaimers
I am not a doctor and do not recommend anything on this site, or blog post, for anyone without consulting with their doctor first. Please read the privacy policy for more information.
The information in this article is for educational and entertainment reasons, it should not be interpreted as medical advice or as a recommendation for a specific treatment. Always talk to your doctor and in the event of a medical emergency one should seek the help of a qualified and licensed health care provider.
There are affiliate links in this post where we’ll get a paid fee if you purchase something from that link – it won’t cost any more to you and in some cases may even save you money.
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