How to use resistance bands

How to use resistance bands

As one of the most unobtrusive workout aids you’ll find among fitness enthusiasts, resistance bands pack a surprising punch.

Since they take up very little space to transport, resistance bands can be easily stored in your sports bag – and they are a real eye-catcher during training. Whether you’re looking to increase your total body strength or take it easy while recovering from an injury, their magic lies in their convenience and versatility.

If you’ve been interested in resistance bands, it’s helpful to get a feel for which type is best for your routine. And if you add some popular resistance band workouts to your repertoire, you can start experimenting with this flexible exercise machine on your next trip to the gym.

What are resistance bands used for?

Compared to other fitness equipment, resistance bands are shockingly affordable. A set on Amazon shouldn’t cost you much more than $25, although you can often get them for less.

However, the real shocker about resistance bands’ usefulness lies in their versatility. These accessories can be used to enhance 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 the following:

• Lower body
• core
• upper body

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

Another benefit of using resistance bands for strength training is that it protects your joints. If you’re working through an injury, new to training, or suffering from a chronic joint condition like arthritis, they offer a milder way to get more out of your workout without overtaxing your body.

Build flexibility

Many fitness enthusiasts focus more on building strength or muscle. But flexibility is also an important part of overall fitness because it can reduce your risk of injury and improve your ability to move fluidly and functionally in daily life (not just in the gym).

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

• Yoga or Pilates – Many Pilates and yoga instructors use resistance bands to increase the efficiency and results of these workouts. You may find resistance bands used in classic Pilates squats or as a brace in yoga to promote better alignment.
• Assisted stretching – By placing 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 the hamstring stretch by lying on your back, placing a resistance band around the arch of your foot and pulling it toward you.

Recovering from an injury

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

They may be used to improve:

• Various movement exercises
• Gentle reinforcement
• Muscle activations (this helps keep sluggish muscles active and prevent 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 fine, flat loops, typically made of latex. They typically have low resistance, making them a great option if you’ve just started exercising or are new to this piece of equipment.

Some loop straps are made of fabric, which gives them a little more support and prevents them from slipping. Fabric bands also tend to offer a little more resistance, making them a great option if you’ve been building strength for a while.

• Tubular straps with handles – Tubular bands are somewhat similar to skipping ropes, but are equipped with an easy-grip handle. They are most commonly used to build arm strength by frequently standing on the tube and performing bicep curls or other arm exercises.
• Therapy bands – Therapy bands resemble a mix of mini bands and tubular bands. They look like a band with no loop and no handles – a bit like a latex band. You hold each end of the band in your hand and use it for range of motion, gentle strength building or muscle activation exercises.

How to use resistance bands and 5 exercises to try

Before you get the bands out, your first step is to choose the right one for you. In addition to the band style, you’ll find that many multipacks include a light, medium, and heavy option. These relate to the tension of each band. Generally, lighter bands are used to perform more repetitions; For fewer reps, choose a heavier band.

Once you’ve chosen your preferred type of resistance band, you can familiarize yourself with this machine by doing some of the exercises below.

#1 Squats with mini bands

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

Try 3 sets of 10 to 15 repetitions of the following exercises:

1. Loop your mini band over your knees.
2. Place your feet shoulder-width apart, with your toes turned slightly outwards.
3. Squat down and focus on keeping your back and knees over your toes as you descend.
4. Try to maintain tension in your band as you squat and push your knees outward.
5. For extra burn, squeeze your butt as you come to a stop.

#2 Side Mini Band Walks

With a loop band in tow, even walking becomes a workout. These band runs work the external 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 (just like you would for squats).
2. Keep your feet hip-width apart, bend your knees slightly and tilt them slightly forward.
3. Step sideways with your front foot to increase the tension on your band, then follow with your other foot to bring the band back to its original tension.
4. Continue until you reach the desired number of steps. Then take a sideways step in the other direction with your other foot.

#3 Tube Band Bicep Curls

Tube Bands’ specialty is arm training exercises, and these curls work your biceps beautifully.

Here’s how:

1. Stand on the pipe band with your feet shoulder-width apart and hold onto the handles with your palms facing outward.
2. Keeping your elbows close to your torso, pull the handles up toward your chest and bend your elbows.
3. Gradually bring the handles back down to your sides. You can try 10 reps for up to three sets.

#4 Tube Band Chest Press

If you experience a shortage of chest presses, you can use your handy band instead of the equipment.

How to train your chest, shoulder and triceps presses with a tubular band:

1. Find a sturdy structure – such as a pole or column – and place the pipe strap around it.
2. Take a handle in each hand and walk away from the structure until you feel tension in the band.
3. Keep your hands at chest level and keep your elbows bent. Keep your palms facing down and 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 therapy band

If you want to strengthen your back without a rowing machine, take out the therapy band and follow these steps:

1. Place your therapy band around the soles of your feet while sitting on the floor. Extend your legs wide in front of you.
2. Sit upright and hold each end of the band with your palms facing inward. Bend your elbows and draw your shoulder blades toward your midline, pulling the band toward you.
3. Gradually return your arms to their starting position.

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

Bonus: shoulder floss

Don’t forget: resistance bands can be an equally solid accessory for warming up and cooling down. To lubricate your shoulder joints before or after exercise, try this therapy band shoulder flossing exercise:

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

Tip: The tighter your shoulders are, the wider your grip should be. If your shoulders are very mobile, make sure you don’t grip the band any tighter than a few inches past your shoulders.

• Slowly pull your arms up toward your ears in an arcing motion. You should rotate your shoulder so that your elbow creases are facing the ceiling.
• Pull your arms evenly past your hips toward the floor. Your elbow folds should now be facing outwards.
• After a pause, slowly move your arms along this arc and back to their original position.

If you use shoulder flossing as a relaxation routine, for additional relaxation, try synchronizing your breath with your movements (inhaling, raise your arms up, exhaling, pulling your arms down).

Find irresistible training support at Chuze Fitness

With a Chuze Fitness membership, there is no shortage of equipment and amenities for you to try out. From top-of-the-line equipment to experienced staff to show you how to use it, Chuze has all the tools you need to achieve your fitness dreams.

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

Sources:

Prevention. How to Use Resistance Bands Properly: A Beginner’s Guide. https://www.prevention.com/fitness/workouts/a60653919/how-to-use-resistance-bands/

Very good fit. How to Use Resistance Band Workouts for Strength and Muscular Endurance.

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

Well + good. Knotted neck? “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 leads the group fitness and team training departments. She has a career spanning more than 25 years in club management, personal training, group exercise and coach education. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.