Benefits Of Resistance Bands In Training

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How to get the benefits of resistance bands in training, and what is the difference between loop style and tube style resistance bands? Where can we use them and in what ways? Can they replace weights, are they maybe even better than weights? Are resistance bands good for weight loss, what about muscle gain? What is the linear variable resistance that they provide? How many levels of resistance is there in a band?

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Getting Started

Knowing the benefits of resistance bands in training can be confusing in the beginning. The first thing to do would be to choose the style of the resistance bands. There are tube-style and loop-style bands. Loop-style bands are a better choice because they have fewer limitations and are more efficient.

Benefits Of Resistance Bands In Training - Gym Use A lot of people start with tube bands, and they can be more appealing at first because of all the accessories they have, like handles. Loop style bands can be used in more ways, like anchored or unanchored exercises. That gives you a greater number of exercises you can do, more flexibility, and mobility. Getting yourself a set of loop bands with a door anchor gives you almost the whole gym in a bag.

Often question that people have when starting is, what kind of exercises can they do with resistance bands? The logic behind it is actually very simple, the best way to go about it is to try to mimic the movements you would do with free weights or any other machine in the gym.

Weight Loss And Muscle Gain

It is common knowledge that in order to lose weight one needs to be active and train. But people think that all you need is to go for a jog. Now, don’t get me wrong, aerobic exercising is something that is absolutely a must, and not just for weight loss, but for a good deal of other health-related reasons also, like heart health.

Combining both, aerobic and anaerobic types of exercises gives us the best results to get fit, lose weight, or build muscles. Strength training is very often neglected, but it is even more important than cardio if you want to get that beach look for the summer. To keep nice physics and health it has to become your way of life instead of just an occasional thing.

Resistance band training falls under anaerobic strength workout that makes it possible to gain muscles and get a nice toned body. Weight loss comes from the logic that as you build more muscles, your resting metabolism rate gets higher and thus burns fat and food you eat more quickly.

Comparing Bands To Weights

To get stronger, build more muscles, and lose fat in the process, we have to use progressive resistance. That means lifting heavier weights, and in the case of resistance bands, we can use thicker bands or pre-stretch them more to get more resistance, which is just one of the benefits of resistance bands in training.

Variable speed comes to play when doing the reps, it means that with bands as with weights you can control time under tension by going slower or faster or even holding the band when stretched for a while. Bands have an advantage here because with them you can do your reps more explosively. Weights in the same scenario rob us of some resistance with the momentum that we get when trying to do the same with them.

With bands, the free range of movement is greater because we can train at different angles and positions as opposed to weights. For example, the possibility of training some muscle groups in a standing position that can’t be done with weights.

Also, one of the benefits of a band workout is constant tension. When pulling or pressing the band, resistance is present throughout the whole range of motion. With weights, when you get near peak contraction where you want most resistance it actually gets easier, and that is something you don’t want.

Linear Variable Resistance And Resistance Levels

Linear variable resistance is the most noticeable when stretching the band, the more you stretch it, the harder it gets. That is very good because people are weaker at the beginning of the movement and stronger at the end, so we can use that resistance more efficiently.

Benefits Of Resistance Bands In Training - Home UseWhen training with weights, resistance comes from gravity, with bands it comes from bands themselves and that is another advantage of the bands. The tension created by bands more naturally matches the strength curve of our muscles.

One would think that free weights give more options since there is a whole rack of them in a gym and thus more levels of resistance they provide. That isn’t true because in a set of five resistance bands there is much more diversity of resistance depending on how much you pre-stretch them.

They can be used in combination, two of them or more together for people that need really heavy resistance. Other ways to increase resistance are to move further away from the anchor point, or stand wider on a band when doing unanchored exercises.

Where and When to use them?

The thing that many like about resistance band training is the fact that it can be done anywhere you want. If you are traveling and want to do your workout you can do so in a hotel room for instance, or you are maybe on vacation and there isn’t a gym nearby.

If you are an outdoor person who loves nature you can do your exercises in really cool places and enjoy working out in an environment where you feel nice and relaxed.

Maybe you are very busy and there is no time in your schedule to go to the gym then you can use resistance bands in the comfort of your own home when there is time for it. You don’t have to organize your life around exercising, with bands you can do the opposite.

Why Would You Use Them

Knowing the right technic, and having a good set of bands with a door anchor, gives more diversity and possibility than the gym in some ways. There are many benefits of resistance bands in training compared to free weights, they are light to carry with you where ever you go and very portable.

Also, bands are a much cheaper version of a quality workout compared to a gym when you add up monthly memberships throughout the year. I guess there really are a lot of benefits of resistance bands in training.

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2 thoughts on “Benefits Of Resistance Bands In Training”

  1. I enjoyed having a good concise explanation of the reason resistance bands are a good tool to use.  Especially for people like me who are always on the comeback trail from staying inconsistent.  I find it very hard to get regular with workouts this spring and summer.  As walking has presented some problems, I haven’t even done that.  With bands, I can usually start at a beginner level and be ready to move on to some more advanced in a short while.  This is the one kind of exercise that my Dr recommends.  She said it is the easiest to monitor that you are using the bands as directed when working with a home program by yourself.

    I don’t usually get sore muscles using the bands, but I was wondering will using tighter bands make a difference.  I was considering doubling the bands so that there is more pull, but due to my own lack of motivation was concerned for soreness.  I know myself, that is all the excuse I need to stop.  I have been using the double band, but only for the first few reps.  Then I drop the 2nd one and complete what I am doing.  Is this an OK way to put a bit more in the workout?  Or should I get tighter bands?  Thank you for your suggestions

    • The way I’m doing it is in four sets, first 20 reps, second 20 reps, third 10 reps, fourth 15 reps. But, on the third set with 10 reps, bands have to be stronger (double) since you are doing just 10 reps. On the fourth you are going back on the lighter band, those 15 reps have to be explosive and very fast. As for the thickness of the band, it should always be the one that lets you just barely finish the last rep of the set.


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