Does your workout need a makeover? Want better results in less time? Then you should give resistance band training a try! These brightly colored accessories aren’t just for kids and newbies! In fact, they’re quite popular among powerlifters, bodybuilders, and fitness pros. When used right, they can turn an average workout into a mind-blowing experience! Their portability and low price tag are a welcomed bonus.

Are Resistance Bands Right for You?

Resistance bands are popular for a good reason. Unlike free weights, they put no pressure on your joints. Thus, they can be safely used by those with back or knee pain, injuries, or limited mobility. These accessories allow you to target smaller muscles and stabilizers as well as major muscle groups. This means you can always tweak your workouts and come up with new exercises.

Some people use resistance bands build up their power and strength. Others use them as a replacement for gym machines or free weights. Powerlifters and bodybuilders incorporate them into their workouts to get stronger and lift heavier weights. These accessories help reduce the load at the bottom part of the movement and increase it near lockout. Basically, they boost the body’s own natural leverages, which allows you to handle heavier loads. This makes them ideal for beginner lifters who are struggling with the lockout portions of the deadlift and bench press.

Resistance bands are great for bodybuilders and fitness buffs too. These tools reduce the stress on the muscles and joints, allow for greater fiber recruitment, and help build lean muscle without the bulk. For instance, pec tears tend to occur when the barbell is close to the chest. For this reason, many gym goers don’t lower the barbell all the way down, which limits muscle growth. Resistance bands help lighten the load when the bar touches your chest, limiting injury risk.

These accessories can be also used for squats, deadlifts, lunges, and other compound exercises that you may not be able to perform when recovering from injuries. Instead of avoiding them altogether, use resistance bands to shift the load from your back or knees to your quads or other muscle groups.

“Resistance band training works for any exercise, and can successfully replace free weights.”

The bands also help decrease tension at the weakest point in your range of motion, which further lowers the risk of injury. At the same time, they allow your muscles to exert more force without the need to add a greater load. In other words, they intensify your workouts while placing minimum stress on the joints and soft tissues.

Resistance band training works for any exercise, and can successfully replace free weights. It’s ideal for triceps extensions and biceps curls as well as for squats, shoulder presses, leg curls, glute bridges, and ab work. There are literally hundreds of resistance band exercises to choose from, allowing you to work out on the go.

From pro lifters and elite athletes to teens, seniors, and moms-to-be, anyone can use resistance bands. These simple tools will make your workouts more intense and boost physical fitness. You can train with resistance bands to lose weight, recover faster from injuries, or build muscle. Or you may use them as a substitute for dumbbells and barbells when traveling. For example, if you’re short on time, you can hit the gym two times a week and do another two or three workouts with the band at home.

Let’s say you’re a busy mom. Juggling with family life, child care, and work is not easy. If that’s your case, exercise probably comes last on your mind. However, this isn’t an excuse to skip your workouts. Resistance bands can be used anytime, anywhere. You can train at home while watching a movie, after drinking your coffee, or while your food is cooking.

Why Use Resistance Bands?

Resistance training has a wealth of benefits, from increased power and strength to fat loss and stress relief. These accessories have been around for ages. Their design and functionality have evolved over the years. Today, they’re used for rehab, strength training, cardio, powerlifting, and stretching.

Free weights and resistance bands share a couple of similarities. Both allow progressive resistance as well as variable speed of movement and a free range of motion. Contrary to popular belief, bands are not inferior to dumbbells and gym machines. When used properly, they can be just as effective as free weights. These accessories boost peak load and muscle tension to the degree as free-weight exercises.

Unlike standard weights, resistance bands don’t rely on gravity to provide resistance. This makes them suitable for functional movements and sport-specific training. Additionally, they can be used for a wide range of exercises that are normally limited by gravity. For instance, the bench press can be made more challenging by wrapping the band around a bar. This allows you to perform drop sets without the need to change the weight plates.

Another advantage of elastic bands is that they don’t stress your grip. This means you can safely use them for explosive movements that would be risky when done with free weights. Many boxers and MMA fighters actually use these accessories to add resistance to punches, build explosive power, and gain strength. Not to mention that the band is much safer for newbies and older adults compared to free weights.

“… triceps extensions and biceps curls as well as for squats, shoulder presses, leg curls, glute bridges”

There are endless ways to incorporate resistance band training into your workout. You can use them for push-ups, band squats and rows, mountain climbers, pull-ups, lateral steps, leg extensions, and much more. With so many options available, it’s virtually impossible to get bored. Resistance bands will keep your routine varied and keep you from hitting a plateau. They’re ideal for metabolic training, interval training, total body power training, and strength training.

With elastic bands, it’s easy to keep fit year round, no matter how busy you are. You can exercise at home, in a park, or during your lunch break at work. These accessories are portable and lightweight, so they fit into your pocket. Since they come in lots of different strengths and sizes, you can choose one that best suits your needs. For example, newbies can opt for mini bands. As they progress, they can switch to “strong bands,” which provide the greatest resistance. Bodybuilders and powerlifters typically use 41-inch long latex bands. Resistance levels range from five to 300+ pounds.

A lesser known benefit of elastic bands is their ability to strengthen the core stabilizers. Resistance band exercises help develop ab strength and improve your posture. Depending on the level of resistance, they can increase muscle strength and endurance, boost joint flexibility, and increase your range of motion.

“… exercise at home, in a park, or during your lunch break at work”

These accessories also allow you to use supra-maximal loads in your workout without having to worry about injuries. They also help increase the eccentric speed of the lift so your muscles will contract more forcefully. This makes you stronger overall and allows you to lift heavier.

The bands can be also used for stretching exercises, HIIT, and full body circuits. Anything you can do with free weights, you can do with bands. The possibilities are endless. This training method has psychological benefits too. First of all, it’s more enjoyable and diverse compared to traditional gym routines. When people like training, they’re more likely to stick to their workouts, put in a greater effort, and push themselves harder. Exercising with bands is fun and challenging at the same time!

These tools make it easier to learn good lifting form and move more efficiently. As a parent, you can use them to teach your kids to exercise safely. If you’re just starting out, resistance bands are a great choice. It’s not a good idea to lift weights without a gym buddy, especially if you’re a newbie. However, you can always train with elastic bands on your own. The risk of injury is minimal. Since these accessories take up little space, simply stash them in a drawer when you’re done training.

Resistance Band Exercises You Can Try Right Now

Let’s say you want to use resistance bands for deadlifts. Wrap one band on each side of the bar and attach the ends to a dumbbell or other anchor point on the floor. Lift the barbell as you’d normally do. The band will add resistance and make the movement more difficult. Perform at least three sets of eight to 12 reps each.

For a stronger back, do bent-over rows with resistance bands. Step onto the band with both feet and grab each end with your hand. Bend at the waist, look straight forward, and bring your hips back. Your knees should be slightly bent. Pull the band up toward your hips with a slow, controlled motion. Lower your arms back and repeat. Do up to four sets of up 10 to 12 reps each.

If you exercise at home, use resistance bands as a substitute for bench press. Anchor the band on the doorknob at chest level. Grab its ends with each hand and step forward, with your back to the band. Press the band in front of you until your arms are fully extended. Squeeze your chest and core muscles. Maintain a neutral spine. Return to the initial position and repeat. Complete three reps of at least eight reps each.

Whether you want to train your legs, abs, arms, back, or shoulders, resistance bands can make all the difference.

Pick up your band today to maximize your workouts and get in your best shape ever!

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