The essential, lightweight, and adaptable resistance bands are often disregarded in favour of bulkier, more complicated equipment at the gym. However, the lack of complexity does not necessarily indicate a lack of effectiveness in your workout.
No matter where you are on your fitness path or your objectives, resistance bands can help you achieve them. In particular, resistance bands can enhance the effectiveness of any strength-training program. And everyone from gym virgins to seasoned deadlifters may utilize them to rapidly increase their upper-body, gluteal, hip, thigh, and calf strength.
We’ve got you covered whether you’re brand new to resistance band training or need a refresher on how to incorporate some zing into your strength-building routine. You may find yourself ditching the bulky weights in favour of this versatile addition to your workout bag.
Precisely What is a Resistance Band?
Stretching resistance bands requires extra effort from your muscles because of this concept. As you work to overcome the band’s resistance, your muscles will get stronger.
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It’s a simple idea. The exercise you get from a resistance band varies depending on the brand. You may get resistance bands in a wide range of tensions and designs. Observe these shifts in meaning:
- You might be most familiar with therapy bands, which are just wide elastic strips. They offer less challenge and are best used to enhance stretches and mobility.
- Bands that are circular and have handles are sometimes called “fit tube” resistance bands. For exercises targeting the upper body, such as bicep curls and shoulder presses, they are a popular alternative to dumbbells among strength trainers.
- Bands in the shape of Figure 8 are similar to tube bands, except they have comfortable grips rather than handles. Additionally, they are often shorter than conventional resistance bands.
- The ankles’ resistance bands were made for lower body exercises. You may use the included velcro straps to secure them around your ankles and increase the challenge of exercises like leg raises and side steps.
- Pull-up bands are an essential piece of equipment for anyone wishing to improve their pull-up or push-up performance. They help learn how to lift oneself over a bar since they support the body. Longer and more tightly wound than most other bands.
Resistance bands may be found in several hues at your neighbourhood fitness centre. As a matter of thumb, the more tension a resistance band has, the deeper its hue. Resistance training should start with a lower stress level. Then, as your muscles get stronger, you may gradually increase the difficulty.
Resistance Band Workout for the Upper Body
Resistance bands have the advantage of helping work out almost every muscle in the body. Arms, shoulders, abs, and more may benefit from strengthening workouts focusing on the upper body.
If you want to strengthen your upper body, try these two resistance band workouts.
Primacy: Lateral Raise
This technique is also referred to as a “lateral raise.” Shoulders (or the lateral deltoid muscles) are likely to be the primary stress sites regardless of the cause. Your upper traps and front deltoids will also be worked. This resistance band workout comprises the following steps:
- Step into the band’s centre as a starting point. The band may be held down with either one or both feet. Start with your arms down, close to your sides, and grab the ends of the band in both hands.
- Raise your arms gradually until they are perpendicular to the ground.
- Bring your hands back down to your sides.
- A single repetition. Do this ten times.
No. 2: Chest Press
If you want to strengthen your chest and arms but hate doing push-ups, this is the perfect exercise. An enjoyable exercise that works the chest, triceps, and biceps is the chest press. Both sitting and standing are good positions.
- The resistance band should initially be used behind the back. Grab the resistance band at opposite ends.
- Bring your hands up to your shoulders and bend your elbows.
- Straighten your elbow and extend your hands in front of you until they are parallel to the ground.
- Bring your hands back up to your shoulder blades.
- The first set is complete. Do that ten times.
Using Resistance Bands to Work the Lower Body
Classic lower body exercises, such as the squat, may be taken to the next level with the help of a resistance band. The following are some basic exercises to begin strengthening your lower body.
The classic hurt-so-good exercise is taken to the next level with the addition of a resistance band. Your thighs and glutes will be on fire. Wrap the band around your thighs, avoiding the area directly above the knees. Keep your feet more apart than hip distance when you’re standing.
- Additionally, you should turn your feet out 5-10 degrees.
- Squat down and thrust your hips back to get this posture. Maintain a tight resistance band by pushing out your thighs. Keep your shins parallel to the floor at all times.
- Raise your feet again and unfasten the band just a little.
- Ten sets of this.
Increasing the resistance after each set will make your workout more challenging.
Clamshells, No. 4
It’s obvious where the name of this physical activity came from. The outer thighs, glutes, and hips will most benefit. (Because you’ll be lying down, your other legs will appreciate the break.) Using a resistance band, you can:
- Place your right foot on your left hip and lay on your right side. Just above your knees, slip on the resistance band.
- Keep your feet aligned with your tailbone as you bend your knees to a 90-degree angle.
- Raise your upper knee toward the sky while keeping your feet planted. Keep holding for a second, and then bring your knee down. (This should open and close like a clamshell.)
- Do 20 repeats of this. If it doesn’t work, try turning over to your left side.
The Lateral 5 Step
Adding a resistance band transforms this simple walk back and forth into a challenging workout. Your hips and thighs will be fortified in no time.
- Pull the resistance band up to your thighs by stepping within it.
- Bend your knees and stoop down slowly.
- With your right foot, take a stride to the right, then cross your left foot to meet your right foot.
- Start by taking a left footstep and following it with your right.
- A single repetition. Twenty times more of this.
How to Use a Resistance Band Correctly
You should expect better outcomes from your workouts in general if you can keep your form steady while exercising. But resistance bands are simple to include in any training plan. Using an exercise band requires simply the following simple guidelines:
- Don’t use worn-out resistance bands in your workout.
- Ensure the resistance band is firmly fastened to the door or other surface you plan to use before commencing your workout.
- Maintain the form you would employ if you were doing out without a resistance band.
Why Use Resistance Bands and How Do They Help?
There’s a reason why resistance bands are so popular among fitness junkies. When utilizing resistance bands, you may find yourself substituting them for the weights you would typically use.
Exercise scientist Christopher Travers, MS, said at the Cleveland Clinic that despite appearances, resistance bands could be just as efficient in building muscle as traditional weights.1 “Bands increase the resistance and the duration of your workouts in many ways.”
Among the many advantages of band-based resistance training are the following:
- Better strength training: Using a resistance band in your workouts causes more muscle activation than doing the same exercises without the band. That means more substantial increases in muscle mass.
- One research from 2022 indicated that resistance band exercisers lost more weight than those who used free weights or bodyweight activities.
- Better coordination can be achieved by regularly using a resistance band to strengthen the tiny stabilizing muscles.
- Reduced danger of damage from overexertion since resistance bands utilize your own body’s strength rather than external forces like free weights. In addition, there is little risk of harm from mishandling high weights.
- Flexibility: Workout intensity may be readily adjusted by reducing the band length or swapping to a band with a different resistance level.
- Easy to carry and use, they may be used anywhere. One takes up so little space that you can keep it in your carry-on or workout bag.
- Cost-effectiveness: lifelong bands may be found for less than $30.
Resistance bands are helpful for training in a wide variety of ways. Take them with you to the gym for use with the squat rack, medicine ball exercises, or mild resistance training.
Workout with a Resistance Band Using Fitness
After reading this, we hope you feel more prepared to begin resistance band exercises, but it’s natural to wonder if you need further assistance. To those still wondering, “I don’t know where to start with resistance bands,” we encourage you to visit your local Fitness centre and begin an inspiring and encouraging workout with the help of one of our trained professionals.
Learn proper resistance band techniques from our friendly and competent teachers in the gym or during a group exercise session. You may even participate from the comfort of your home through an online course.
Our helpful staff will guide you until you have perfected your resistance band form. Your muscles will be grateful to you afterwards.