How to use resistance bands

How to use resistance bands

One of the most inconspicuous workout aids you’ll find among fitness devotees, resistance bands pack a surprising punch.

As a highly portable space saver, resistance bands can be a breeze to store in your gym bag—and a beast to use while working out. Whether you want to increase total body strength or take it easy while recovering from an injury, its magic lies equally in its convenience and versatility.

If you’ve been curious about resistance bands, it’s helpful to get a sense of which type is right for your routine. Plus, with some resistance band workouts 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 incredibly affordable. A set on Amazon shouldn’t run much more than $25, although you can often get it for less.

However, the real shock of the usefulness of resistance bands comes in their versatility. These accessories can be used to level any of the following types of routines.

Strength training

The most common use of resistance bands is simple: build more strength. Resistance bands can be used to target different muscle groups, including those in your:

• The lower body
• Core
• The upper body

Despite their innocent appearance, sports science suggests that these training accessories can be just as effective as dumbbells and other heavy gym equipment.

Another advantage of using resistance bands for strength training is how gentle they are on the joints. If you have been working with an injury, new to work, or have a chronic disease of the joints such as arthritis, they provide a lighter way to get more out of your workout without overtaxing your body.

Flexibility to build

Many fitness enthusiasts tend to focus on strength or muscle. But flexibility is also an important component of overall fitness, as it can reduce your risk of injury and enhance your ability to move fluidly and functionally in everyday life (not just in the gym).

Resistance bands can be used to extend your range of motion in:

• Yoga or Pilates – Many Pilates and yoga teachers incorporate resistance bands to increase the efficiency and results of these workouts. You may see resistance bands used during classic Pilates squats or as a prop in yoga to encourage better alignment.
• Assisted stretching – By circling a resistance band around an object – be it 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, looping a resistance band around the arch of your foot, and pulling it towards you.

Recovery from an injury

Physical therapists often use resistance bands in PT exercises to help promote muscle rehabilitation. Because of their adaptability, they can be an excellent tool for anyone, whether you are new to fitness or an athlete recovering from a stubborn injury.

You can see them used to enhance:

• Range of motion exercises
• Low impact reinforcement
• Muscle activation (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, typically made of latex. They tend to have low resistance, so they are an excellent option if you are just starting your fitness journey or are new to this equipment.

Some loop bands are made of fabric, giving you a little more grip to help reduce slippage. Fabric bands also tend to have a bit more resistance, making them an excellent option if you’ve been building strength for a while.

• Tube bands with handles – Tubular straps look a bit like jump ropes, but are harnessed with a grab handle. They are most commonly used to build arm strength, 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 loopless band with no handles, like a latex ribbon. You’ll hold each end of the band in your hand and use it for range of motion, gentle strength training, or muscle activation exercises.

How to use resistance bands and 5 exercises to try

Before you throw out the bands, your first step is to choose the right one for you. In addition to band style, you’ll see that many multi-packs include a light, medium, and heavy option. These refer to the voltage of each band. In general, lighter bands are used to perform more reps; for fewer reps, choose a heavier band.

Once you have chosen your favorite type of resistance band, you can get to know this tool with some of the following exercises.

#1 Mini-Banded Squat

Adding a mini band to your squats will activate your glutes, quadriceps and hamstrings in one fell swoop.

Try 3 sets with 10 to 15 reps of the following:

1. Loop your mini band over your knees.
2. Place your feet shoulder width apart, toes slightly turned.
3. Squat, focus on keeping your back and knees on your toes as you come down.
4. Aim to keep the tension in your band as you squat, pressing your knees.
5. For added burn, squeeze your butt as you come to a stand.

#2 Mini Band Lateral Walks

With a loop band in tow, even walking becomes a workout. These band walks work the glutes and hip abductors.

Try 3 sets of 15 steps of the following:

1. Loop the mini band over your ankles or over your knees (like those squats).
2. Keep your feet hip-width apart with a gentle bend in your knees, leaning slightly forward.
3. Step sideways with your leading foot, increasing the tension in your band, then follow with your other foot, bringing the band back to its original tension.
4. Continue until you have reached your desired number of steps. Then, take a side step in the other direction leading with your other foot.

#3 Tube Band Bicep Curls

The specialty of tube bands are arm training exercises, and these curls target your beautiful biceps.

Here’s how to do it:

1. Stand with your feet shoulder width apart and stand on the band of the tube, holding on to the handles with the palms facing out.
2. With your elbows close to your torso, pull the handles toward your chest, bending at the elbows.
3. Gradually return the handles to your sides. You can try 10 reps, with up to three sets.

#4 Tube Band Chest Press

When the chest press has a row, you can use your practice band instead of the equipment.

Here’s how to work your chest, shoulders and triceps presses with a tube band:

1. Find a stable structure – such as a pole or column – and loop the tube band around it.
2. Take a handle in each hand and pull away from the structure until you feel the tension in the band.
3. Keep your hands at chest level, keeping your elbows bent. Keeping the palms down, pull the handles forward to full extension.
4. Gradually bring your hands back to your chest. Repeat.

You can try 3 sets of 10 to 15 reps each.

#5 Seated Rowing with Band Therapy

When you want to strengthen your back without a mechanical rower, break out the therapy band and follow these steps:

1. In a seated position on the floor, wrap your therapy band around the soles of your feet. Stretch your legs long in front of you.
2. Stand tall and hold each end of the band with your palms facing inward. Bend at the elbows and pull your shoulder blades toward your midline, pulling the band toward you.
3. Gradually return your arms to their starting position.

During all of these exercises, you’ll get the most out of your routine by constantly releasing the tension on the band.

Bonus: shoulder floss

Don’t forget – resistance bands can be a solid accessory for warm-ups and cool-downs. To lubricate your shoulder joints before or after your workout, try this shoulder band therapy exercise:

• Hold your resistance band—whether it’s a mini band, tube band, or therapy band—in front of you, palms facing down.

Tip: The tighter your shoulders, the wider your grip should be. If your shoulders are very mobile, make sure you grip the band no tighter than a few inches past your shoulders.

• Slowly, in an arcing motion, pull your arms toward your ears. You should be rotated at the shoulder so that your elbow bends face the ceiling.
• Pull your arms firmly past your hips and toward the floor. Your elbow creases should now be facing outwards.
• After a pause, slowly move your arms along that arc and return to its original position.

If you’re using the shoulder roll as a wind routine, try synchronizing your breathing with your movements (inhale by raising your arms, exhale by dragging your arms) for additional relaxation.

Find irresistible training support at Chuze Fitness

There is no shortage of equipment and amenities to try with a membership at Chuze Fitness. From state-of-the-art machines to seasoned staff members to show you how to use them, Chuze gives you all the tools you need to make your fitness dreams come true.

Plus, there’s minimal resistance to taking the first step toward your health goals: Try a free 7-day pass to take a look at what looks like a more suitable future.

Sources:

Prevention. How to use the resistance band correctly: a beginner’s guide. https://www.prevention.com/fitness/workouts/a60653919/how-to-use-resistance-bands/

Very good shape. How to use resistance band workouts for muscle strength and endurance.

https://www.verywellfit.com/how-to-use-resistance-bands-8426367

good + good Neck in Knots? “Shoulder Flossing” is the surefire 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. He has had a career spanning over 25 years in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.