"Think of resistance bands as big rubber bands that provide differing levels of resistance during strength workouts," explains Damien A. Joyner, an American Council on Exercise (ACE) certified personal trainer and the founder of Incremental Fitness in San Diego. Using them appropriately, you can target all of your body's major muscle groups, including your chest, back, shoulders, arms, glutes (buttocks), legs, and core, he explains.
What is a Resistance Band Workout?
A resistance band workout is an example of strength training. The secret to resistance bands, often known as elastic or exercise bands, is their stretchiness. "As you pull the band to elongate it, the resistance increases," says Rebecca Ditwiler, DPT, a physical therapist and associate professor at the University of South Florida School of Physical Therapy and Rehabilitation Sciences in Tampa.
Dumbbells, kettlebells, and weight plates get bigger and heavier as the weight increases, while resistance bands just get thicker—the thicker the band, the more resistance you have to overcome to stretch it. A narrower band may produce up to 6 pounds (lb) of strain, whereas a wider band may supply up to 150 pounds.
According to the Cleveland Clinic, resistance bands are available in a variety of shapes and sizes, including short loops, longer loops, and elastic tubing with replaceable handles on either end.
Resistance bands, as a strength training tool, can help you meet the U.S. Department of Health and Human Services' (HHS) recommendation of two weekly full-body strength sessions for general health.
To satisfy the guidelines' requirement for 150 minutes of moderate-intensity aerobic activity each week, you must engage in cardio activities such as walking, swimming, cycling, or running.
Health Benefits of Resistance Band Workouts
Yes, you can lift a resistance band with your finger, but they offer substantial potential health benefits, including:
Increased strength According to research, workout bands can be equally effective as free weights (such as dumbbells and barbells) and weight machines in boosting strength increases.
Maintain muscle mass. According to Harvard Health Publishing, you lose 3 to 5 percent of your muscle mass every decade after the age of 30. Strength training, such as resistance band training, can help to slow or even reverse this loss. A comprehensive review and meta-analysis of research in older persons discovered that those who exercised with resistance bands for 40 to 60 minutes more than three times per week for at least 12 weeks had considerably increased muscle mass.
Assist in recovery from injury or surgery.
Resistance bands are commonly used in rehabilitation programs to aid with healing after an injury or surgery. "Resistance bands allow you to perform a low-impact resistance exercise program that's safe and effective for strengthening," according to Ditwiler. After all, dropping a resistance band on your foot has a smaller risk of damage than dropping a dumbbell. According to Steven E. Mayer, MD, a sports medicine physician at Northwestern Medicine in Naperville, Illinois, it's easier to change the length or thickness of a band to adjust the resistance than it is to predict which dumbbell to use.
Improved cardiovascular health
Muscle-strengthening exercises enhance blood pressure and reduce the risk of hypertension (high blood pressure) and cardiovascular disease. In reality, research shows that strength training using resistance bands improves markers of heart health, including blood pressure, in the elderly.
Are Resistance Band Workouts Effective for Weight Loss?
Resistance band training is a form of strength training that may not burn as many calories per session as cardio, according to the International Sports Sciences Association (ISSA).
However, resistance band workouts stimulate muscle mass growth, which can help with fat loss. "Your metabolism will accelerate because muscle is metabolically more active than fat," explains ISSA-certified personal trainer Michael Matthews, author of Muscle for Life: Get Lean, Strong, and Healthy at Any Age!. In one study, 24 weeks of weight training resulted in a 4 percent increase in calories burnt at rest in women and a 9 percent increase in males. That equates to 50 extra calories expended per day for women and 140 extra calories for males.
Still, the additional calorie burn from resistance band exercise is moderate, and strength training alone is unlikely to result in weight loss. However, evidence suggests that combining strength training with calorie restriction or aerobic exercise can improve the effectiveness of your weight loss program over either calorie restriction or aerobic exercise alone.
Here's what you'll need for Resistance Band Training
Resistant bands
You can buy resistance bands separately or as a set. A resistance band set has the advantage of providing bands in a variety of resistance or tension levels, such as low, medium, and heavy (greater tension equals lifting more weight). Ditwiler suggests that you use a lighter band for upper-body workouts and a stronger one for lower-body exercises. Brands usually color-code the tension levels of their resistance bands, but keep in mind that the colors differ from one brand to the next, she says. So, always check the label to verify you're getting the appropriate resistance level.
Exercise mat
An exercise or yoga mat provides padding and a non-slip surface for your resistance band activity. It can help protect your knees and back during floor activities, as well as keep sweat off the floor.
How to Begin With Resistance Band Workouts
Are you ready to use workout bands? Use these suggestions to get started.
Start low.
Begin with two 30-minute resistance band workouts per week, according to Matthews. You can add additional training sessions when you're ready. Charlie Goehl, a professor in the department of kinesiology at Elmhurst University in Illinois, recommends giving your muscles 48 hours to heal and recuperate between each activity. This lowers the danger of injury.
According to the Hospital for Special Surgery (HSS), you may be overdoing it if you feel more tired than normal, are unable to complete your workouts at your regular intensity, or your sleep begins to deteriorate. Take these as indicators that you should use lighter bands or rest more between exercises.
Target Each Major Muscle Group.
If you work out twice a week, make sure to target every major muscle group (chest, back, shoulders, arms, abdominals, buttocks, and legs) during each session. This is consistent with government guidelines, which prescribe at least two days of full-body strength exercise per week.
Matthews recommends using a push-pull-squat sequence in each session to engage all main muscle groups. At least one of your exercises should be a type of squat (bending the knees to bring your hips toward the floor), an upper-body push like a push-up (palms on the floor under your shoulders, legs extended and propped up on your toes; from there, bending the elbows to bring the chest to the floor before pushing back up), and an upper-body pull like a bent-over row (gripping a dumbbell in each hand with arms reaching toward the floor; from there, hinge forward at the hips
Seek professional help.
If you've never done a strength training program before, Steven E. Mayer, MD, a sports medicine physician at Northwestern Medicine in Naperville, Illinois, suggests working with a licensed personal trainer who can show you how to use bands properly. If hiring a personal trainer is not within your budget, try instructional videos from licensed fitness professionals to master proper workout technique.
Intensifying your resistance band workout
Once you're ready, of course—will help you continue to acquire strength. Here are some ideas.
*Choose a thicker band. To increase the resistance of your activity, Matthews recommends switching to the next thickest band.
*Move slowly. To stimulate the most muscles, Joyner recommends performing the exercises at a slower tempo and moving through the complete range of motion with each repetition.
*Try several exercise variants. Matthews recommends progressing to increasingly difficult variations of a specific activity. For example, if you began with a banded squat (bending your knees to move your hips toward the floor while wearing a band around your thighs), you can progress to a banded squat jump.
What to Eat Prior to, During, and Following Resistance Band Workouts
Resistance band training, like other activities, requires specific nutrition recommendations for optimal outcomes. "Fueling up will help you achieve your goals, whether that's increasing strength, improving body composition, or training for an event," explains Lauren Antonucci, RDN, a board-certified sports dietitian and author of High-Performance Nutrition for Masters Athletes. Use her suggestions to boost your resistance band workouts.
Before
Antonucci recommends 6 to 8 grams of protein and a modest quantity of carbohydrates before your workout, such as a hard-boiled egg and half a banana or a small container of flavored Greek yogurt. Antonucci says that carbohydrates provide energy, whereas protein supplies amino acids that help you grow muscle.
If you exercise first thing in the morning, you don't have to eat anything, but a snack can assist if you wake up hungry. If you just have 10-15 minutes to eat before your workout, choose something simple. Consider 4 ounces of fruit juice, a small banana, or a handful of grapes.
During
There's little incentive to eat during a resistance band workout that lasts more than 70 minutes. In that case, Antonucci suggests getting a carb boost mid-workout by drinking a sports drink.
After
Following your workout, you should have a regular meal, such as breakfast, lunch, or dinner. This meal should consist of complex carbohydrates, healthy fats, and protein. Consider porridge with hemp seeds or a palm-sized piece of chicken on a salad with olives or an olive oil-based vinaigrette.
If you don't have time for a full dinner, try a small post-workout snack like a whole-wheat tortilla with hummus or plain Greek yogurt with walnuts and honey.
