How to use resistance bands
Resistance bands are one of the most discreet workout aids you’ll find among fitness fanatics and they pack a surprising punch.
Resistance bands are highly portable and space-saving, so they can be easily stored in your gym bag and are very handy for training. Whether you want to increase full-body strength or relax while recovering from an injury, their magic lies in both their convenience and versatility.
If you’re curious about resistance bands, it’ll be helpful to know which type is right for your routine. Plus, with a few resistance band exercises to add to your repertoire, you can start experimenting with this flexible training tool the next time you hit the gym.
What are resistance bands used for?
Compared to other fitness equipment, resistance bands are surprisingly affordable. A set on Amazon shouldn’t cost you much more than $25, though you can often get them for less.
However, the real surprise of resistance bands’ usefulness comes down to their versatility. These accessories can be used to enhance any of the following types of routines.
Strength training
The most common use of resistance bands is simple: to build more strength. Resistance bands can be used to work several muscle groups, including the following:
- Lower body
- Center
- Upper body
Despite their innocent appearance, sports science suggests that these training accessories can be just as effective as dumbbells and other high-performance gym equipment.
Another advantage of using resistance bands for strength training is that they are easy on your joints. If you are working through an injury, are new to training, or have a chronic joint condition like arthritis, these bands offer a gentler way to get the most out of your workout without overtaxing your body.
Flexibility of buildings
Many fitness enthusiasts tend to focus on building strength or muscle, but flexibility is also an important component of overall fitness as it can reduce the risk of injury and improve the ability to move fluidly and functionally in everyday life (not just in the gym).
Resistance bands can be used to expand your range of motion in:
- Yoga or pilates – Many Pilates and yoga teachers incorporate resistance bands to increase the efficiency and results of these exercises. You may see resistance bands used during classic Pilates squats or as a prop in yoga to encourage better alignment.
- Assisted stretching – By placing a resistance band around an object (whether it’s a body part or a piece of furniture), you can deepen an existing stretch. For example, you can intensify a hamstring stretch by lying on your back, placing a resistance band around the arch of your foot, and pulling it toward you.
Recovery from an injury
Physical therapists often use resistance bands in physical therapy exercises to help promote muscle rehabilitation. Because of their adaptability, they can be an excellent tool for anyone, whether a fitness beginner or an athlete recovering from a nagging injury.
You might see them used to improve:
- Range of motion exercises
- Low-impact strengthening
- Muscle activations (this helps keep inert muscles active and prevents atrophy during recovery periods)
What types of resistance bands are there?
There are three main types of resistance bands:
- Mini bands or loop bands – These are thin, flat loops, usually made of latex. They tend to have low resistance, so they are a great option if you are just starting out on your fitness journey or are new to this equipment.
Some resistance bands are made from fabric, which gives them a little more grip to help reduce slippage. Fabric bands also tend to have a little more resistance, making them a great choice if you’ve been building strength for a while.
- Tube bands with handles – Resistance bands look a bit like jump ropes, but they have a handle that you can grab. They are most commonly used to strengthen your arms, often by standing on the tube and doing bicep curls or other arm exercises.
- Therapy bands – Therapy bands look like a mix between mini bands and tube bands. They look like a band without loops or handles, like a latex band. You’ll hold each end of the band in your hand and use them for range of motion, gentle strengthening, or muscle activation exercises.
How to use resistance bands and 5 exercises to try them
Before you start using bands, the first step is to choose the right one for you. In addition to the band style, you’ll notice that many multipacks include a light, medium, and heavy option. These refer to the tension of each band. In general, lighter bands are used for higher reps; for lower reps, choose a heavier band.
Once you have chosen your preferred type of resistance band, you can familiarize yourself with this tool with some of the following exercises.
#1 Mini squats with band
Adding a mini band to your squats will activate your glutes, quads, and hamstrings all at once.
Try 3 sets of 10 to 15 reps of the following:
- Place your mini band above your knees.
- Place your feet shoulder-width apart, with your toes turned slightly outward.
- Squat down, focusing on keeping your back straight and your knees over your toes as you lower yourself.
- Try to keep tension on the band as you squat, pressing your knees outward.
- To burn even more, squeeze your butt as you stand up.
#2 Side walks with mini bands
With an elastic band on your back, even walking becomes a workout. These banded walks work the external glutes and hip abductors.
Try 3 sets of 15 steps of the following:
- Place the mini band above your ankles or above your knees (like in squats).
- Keep your feet hip-width apart with your knees slightly bent and leaning slightly forward.
- Step sideways with your front foot, increasing the tension on the band, then follow with your other foot, bringing the band back to its original tension.
- Continue until you reach the desired number of steps. Then take a side step in the other direction leading with the other foot.
#3 Bicep curls with elastic band
Tube bands are all about arm training exercises, and these curls work your biceps wonderfully.
Here’s how to do it:
- Stand with your feet shoulder-width apart and stand on the tube band, holding the handles with your palms facing away from you.
- Keeping your elbows close to your torso, bring the handles toward your chest, bending your elbows.
- Gradually lower the handles to your sides. You can try to do 10 reps, up to three sets.
Tube Band Chest Press #4
When the chest press has a tail, you can use your practice band instead of equipment.
Here’s how to work your chest, shoulders, and triceps press with a tube band:
- Find a stable structure (such as a post or column) and wrap the tube band around it.
- Grab a handle in each hand and move away from the frame until you feel tension in the band.
- Keep your hands at chest level and your elbows bent. With your palms facing down, bring the handles forward to full extension.
- Gradually return your hands to your chest and repeat the exercise.
You can try 3 sets of 10 to 15 reps each.
#5 Seated row with therapy band
When you want to strengthen your back without a mechanical rowing machine, use the therapy band and follow these steps:
- Sitting on the floor, place the therapy band around the soles of your feet. Stretch your legs forward.
- Sit up straight and hold each end of the band with your palms facing in. Bend your elbows and draw your shoulder blades toward your midline, pulling the band toward you.
- Gradually return your arms to the starting position.
Throughout these exercises, you’ll get the most out of your routine by gradually releasing tension from the band.
Bonus: Flossing your shoulders
Don’t forget: resistance bands can also be a very useful accessory for warm-ups and cool-downs. To lubricate your shoulder joints before or after your workout, try this flossing exercise with therapy bands:
- Hold your resistance band, whether it’s a mini band, tube band, or therapy band, in front of you, palms down.
Advice: The tighter your shoulders are, the wider your grip should be. If your shoulders are very mobile, make sure you hold the band at least a few inches above your shoulders.
- Slowly, in an arc-shaped motion, bring your arms up towards your ears. You should turn from the shoulder so that the bends of your elbows point towards the ceiling.
- Lower your arms firmly past your hips and toward the floor. The elbows should be facing outward.
- After a pause, slowly move your arms along that arc and return to your original position.
If you’re using flossing as a relaxation routine, try synchronizing your breathing with your movements (inhale as you raise your arms, exhale as you lower your arms) for added relaxation.
Find irresistible training support at Chuze Fitness
At Chuze Fitness, there is no shortage of equipment and amenities to try out with a membership. From top-of-the-line machines to experienced staff who will show you how to use them, Chuze gives you all the tools you need to make your fitness dreams a reality.
Plus, there is minimal resistance to taking the first step toward your health goals: Try a free 7-day pass to take a look at what a fitter future might look like.
Sources:
Prevention. How to use resistance bands correctly: a beginner’s guide. https://www.prevention.com/fitness/workouts/a60653919/how-to-use-resistance-bands/
Verywell Fit. How to Use Resistance Band Exercises to Increase Muscle Strength and Endurance.
https://www.verywellfit.com/how-to-use-resistance-bands-8426367
Good + Good. Is your neck in a knot? “Flossing your shoulders” is the surest way to relax. https://www.wellandgood.com/shoulder-flossing/
Reviewed by:
Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She has over 25 years of experience in club management, personal training, group exercise, and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding, and all things wellness.
