Learning to use a resistance band is relatively easy, and this type of strength training is great for all fitness levels because it’s low-impact. the best resistance bands they are made of latex, rubber, or cloth and come in different tensions or strengths (stretch). It is usually light, medium, heavy or extra heavy.
registered physical therapist sherry bingham (opens in a new tab) told WordsSideKick.com that resistance bands can be beneficial for everyone, from children and teens to adults and the elderly. “They can be used as an alternative to bodyweight training or to add difficulty to the same bodyweight exercise,” she said. “They are easy to transport, lightweight and great for travel.”
To use it, stand on one side of the band and lift the other (for example, to do a bicep curl); tie it around a tree or railing to provide resistance for a chest press or shoulder stretch; or place it on your legs to create tension during squats.
“Resistance bands recruit ‘stabilizer’ muscles, which in turn support our larger muscles and joints as we move, helping reduce the risk of injury,” adds the personal trainer. jen skym (opens in a new tab), owner of Generation Fitness. “This makes them a safe, low-impact option for beginners and seniors. If you’re 40 or older, it’s also important to introduce this type of resistance training into your fitness program, as studies have shown it can help improve Bone density.”
In this article we talk more to the expert about how to use resistance bands if you are a beginner.
Why should I use a resistance band?
“There are many reasons to use resistance bands,” says O’Leary. “They’re easy to take with you anywhere, which means you can exercise even if you’re on vacation. They’re also a great way to add resistance to your workout if you’re recovering from an injury, as they’re easy on your joints. They are inexpensive and can be used to aid your movement and resist it, so it gives you a lot of options.”
Helen O’Leary is a Certified Physical Therapist, Pilates Instructor, and Director of Complete Pilates in London, England. She began her career as a physical therapist in professional men’s rugby and Cirque du Soleil, before launching Complete Pilates.
One of the best reasons to use resistance bands is that they provide variety. You can use them for a full body workout, for mobility or stretching exercises and, like all strength training, they help build muscle mass and tone
“This is because when we exercise, the muscles stretch and tear, and then the body repairs the muscle fibers and they grow and get stronger, a process known as hypertrophySkym explains.
“The more lean muscle tissue you have, the higher your basal metabolic rate, or BMR—the number of calories required just to keep your body running,” adds Bingham. Having a higher BMR will increase the number of calories used and help reduce body fat, while a low BMR can make it harder to lose weight.
A American Physiological Society (opens in a new tab) One study found that starting at age 50, the rate of muscle fiber loss and wasting (known as atrophy) increases to 1% per year. The use of resistance bands could help reduce this age-related muscle loss (known as sarcopenia) and improve flexibility, a Harvard Medical School (opens in a new tab) study found.
“Resistance band workouts also strengthen your back, shoulders, and core muscles, which can improve posture and stability,” adds Skym.
What voltage should I use?
When investing in a resistance band, you need to look at the force or tension. They are often categorized as light, medium, heavy, and extra heavy, so a beginner may want to start with a light band until they get used to the feel.
So what tension should you use with your resistance band? “This is the best thing about resistance bands: They mostly come in packages with a variety of resistances,” says O’Leary. “This means it’s easy to progress through an exercise as you get stronger.
“In general, the legs need more resistance since they are stronger. Arms often need a lighter band to ensure their shape is correct.
“If you’re doing something like pull-ups with a band, you’ll often want to go heavier so it supports more body weight and helps you do the exercise. As you get stronger, you can reduce the weight of the band.”
How to use a resistance band
You can wrap a band around your arms or legs (for pushups or squats), or stand in the middle of one and pull against resistance to do a bicep curl. “Just like weights, they have different resistances to make your workout easier or harder,” says Skym.
“You can also secure a band to an anchor point, like a tree outside or a beam in your house. Just make sure whatever you choose is sturdy so it doesn’t move around; chair legs, for example, are not a good idea, as once you start stretching the band, the chair will likely follow you.”
What are the most common mistakes?
Bingham says stretching the band too quickly is a common mistake and could put you at risk of injury. “Use a mirror to observe your technique. What you think you’re doing and what you’re really doing sometimes doesn’t get you married.”
sherry bingham
Sherry Bingham trained at St George’s Hospital Medical School in London and is registered with the Chartered Society of Physiotherapists. Since she graduated, she has predominantly worked in a variety of positions in government, the NHS, mental health, the Ministry of Defense and private practice.
Not choosing a band that’s heavy enough, or choosing one that’s too short, is another thing beginners tend to do, says O’Leary.
“Try out a few of your chosen exercises with the band, and then adjust accordingly. This may mean wrapping it around your wrists to make it a little tighter, loosening it up, or even choosing a heavier band.
“You also want to make sure you keep an eye on your belts to check that they aren’t fraying, as they wear out and will need to be replaced at some point. Be careful when wrapping a band around something, as a sharp band will cause faster degradation. Finally, make sure you put the band in the right place.”
Are resistance bands better than weights?
According to Skym, you can do almost everything with a band that you can with a weight. You also have less risk of injury from bands on weights.
Using resistance bands may be better than Weight training in the sense that you have more control over the tension. “You control how much you lean into the exercise and how much your muscles are challenged as you go through your full range of motion. The more force you exert, the more the band will stretch, so it’s like adding more weights but without the hassle of switching with pieces of equipment,” says Skym.
Bands are also significantly cheaper than weights and are a good option for beginners and those returning to exercise after a break. They’re also really lightweight and portable, so you can pack them when you go on vacation or work trips.
But in the end both the bands and the weights have their merits. “If you’re looking for true strength gains (6-8 rep max exercises), then weights are better as you can add more load,” says O’Leary.
“However, if you are coming back from an injury, have recently given birth or are pregnant, have had an illness that has prevented you from exercising, or are new to exercise and want to gradually work it out, bands are a great option. They are easier to use, which gives people more confidence, and you can choose how strong you want the resistance to be as you stretch the band.”
