The 10 Benefits of Using Resistance Bands in Your Workout

The 10 Benefits of Using Resistance Bands in Your Workout


Do you still think resistance bands are a throwback to the 1980s, and that they're only suitable for a brief warmup and stretch? If so, you're wrong.

One of the best pieces of exercise equipment you can own and use in your workouts is resistance bands. Let's go over what resistance bands are and the top 10 benefits.


What Are Resistance Bands?


A resistance band is a thin, elastic band that is used to contract muscles. As the user pulls against the band, the muscles flex, increasing muscle strength. Since the early twentieth century, resistance bands have existed in various forms. They were initially largely utilized for rehabilitation. The bands would be used by those with damaged muscles to regain their strength.

Resistance bands are now utilized by people who are receiving physical therapy as well as individuals who want to develop their muscles.


Types of Resistance Bands


There are six different types of resistance bands:


1) Therapy bands


A man being helped to use a red therapy band above his head with a therapist
Credit: Verywell Health


A therapy band is employed for rehabilitation. Therapy bands do not have handles and are gentle on the skin. They have a flat surface.


2) Tube Bands / Compact Resistance Bands


A lady exercising out in the open in a black leotard using resistance bands to strengthen her arm muscles
Credit: Healthline


A longer-than-usual tube (about 4 feet) with two plastic handles on each end makes up the compact resistance band. Resistance bands are sometimes referred to as "fit tube" bands. They have a wide range of applications and can be used to strengthen the upper body, arms, and lower body.


3) Mini Bands


A person using a yellow band around their ankles on a track to strengthen their lower body
Credit: Greatist


The fit loop band, like the therapy band, has a flat, rather than tubular, surface. It is excellent for increasing lower-body strength.


4) Figure 8 Bands


A young person using a figure 8 shaped tube around their ankles to strengthen their legs
Credit: UltraFit


Two plastic grips are linked by a figure 8-shaped tube to form a figure 8 band. Because of their small length and twin handles, they're ideal for building upper-body strength, particularly in the arms.


5) Ring Resistance Bands


A single tiny ring with two grips on either side makes up a ring resistance band.
Credit: Medeky Fitness


A single tiny ring with two grips on either side makes up a ring resistance band. Rather than being made of hard plastic, the handles are squishy. These bands are ideal for working the lower body, but they require different exercises than the fit loop or compact resistance bands.

6) Lateral Resistance Bands


A lateral resistance band being used hooked to a door to strengthen their legs
Credit: Michael Hession


A lateral resistance band includes velcro cuffs on both ends instead of traditional grips. These cuffs are frequently placed around each ankle to aid with lower-body training.

 Different types of resistance bands


Benefits of Resistance Bands


Resistance bands offer a number of benefits including helping you to lose weight. Here are some reasons why you need to incorporate resistance bands into your workout routine:


1) Less Chance of Injury


Man holding his knee that he injured on a path outside in a park in the city
Credit: Maryland Orthopedic Specialist


Elastic band exercise produces equivalent, if not more, muscular activity than weight training and strength training. One significant distinction is that it applies less stress to the joints, allowing for more stimulus to be sent to the muscles while reducing the risk of injury.

Resistance bands may allow you to continue working out and executing activities that you couldn't do while lifting free weights, which is fantastic news for anyone with current ailments or joint problems.


2) Improves the Quality of Your Exercise


Lady lying on her side with a resistance band around her knees to strengthen her legs
Credit: Runtastic


When you think of resistance band training, it's a whole different type of workout. Rather than just lifting a weight, your muscles are under constant tension. This indicates that the actual quality of each rep has significantly increased. As your muscles work harder, you'll have better contractions, which is the key to becoming stronger.


3) Assists in Pull-Ups


Lady in a gym using a resistance band on some gym equipment doing some pull-ups.
Credit: Iron Company


If you want to improve your pull-ups, simply attach the resistance band to the bar and place it under your knee or foot to gradually increase your strength until you can do them without assistance. When you do a pull-up with the band, the band supports your weight, making the exercise more accessible.


4) Enhances Flexibility


A lady bending over backward with a resistance band around her waist to provide support
Credit: DHgate


Have you ever woken up stiff after spending the night on a sofa? If so, you understand how vital flexibility is for how well your body functions and feels.

Resistance bands may be of assistance if your body is stiff. Resistance bands can help you increase your range of motion and flexibility. This happens because the bands' tension produces room within joints when you stretch thereby improving flexibility.


5) Works Major Muscle Groups


A lady outside using a resistance band between her foot and arms to strengthen her upper arms
Credit: Prevention


Many resistance-band exercises are complex (they engage multiple muscles at once), so you'll not only use more energy and burn more calories, but you'll also get a full-body workout.

Furthermore, because you must constantly react to the shifting resistance when utilizing bands, you must be careful in your movements. Depending on how stretched the band is, your training will be more difficult, which will help you develop your balance and physical strength.

Because resistance bands can be shaky to use, the constant strain forces you to work extra hard and engage your core in order to maintain control and form.

Resistance band workouts also activate the 'stabilizer,' which is the key muscle group that steady and support the body, making them extremely effective for improving core strength and stability.


6) They Are Cheap


A lady holding a green band at waist height using her arms to pull the band outwards


Resistance bands are inexpensive. They are undoubtedly one of the most cost-effective ways to get fit when compared to treadmills, exercise cycles, or power towers.

The price will vary depending on which of the various varieties of resistance bands you decide to purchase. On Amazon, you can purchase resistance bands for as cheap as $3.


7) They Are Awesome for Warming Up


A person in a gym using a band on her feet to warm up their muscles before a gym session
Credit: Men’s Health


Warming up and stretching are essential for preparing your body for the work that will be required during exercise. Resistance bands are great for warming up all of the muscles you'll be working on. You can do light versions of the workouts that come next. For example, before moving on to the barbell bench press, you can do a chest crossover using resistance bands.


8) The Best Alternative to Gym Equipment


A lady using a resistance band for support at the gym to lean back to strengthen her arms
Credit: Healthline


Resistance bands are a great alternative to the gym equipment that the majority of us are used to. Resistance bands' adaptability allows you to target specific muscle areas and produce amazing results by allowing you to extend and contract your muscles.

Resistance bands are available in a variety of thicknesses, which define the band's strength. The resistance increases as the band becomes thicker!


9) They Are Portable


A lady using her arms to kneel on the floor with a resistance band around her feet to strengthen her leg muscles
Credit: Women’s Health


Resistance bands are a must-have item if you live in a small flat and prefer working at home. When you have company around, putting a treadmill away can be a hassle. It becomes a chore to move weights under the bed. With the resistance bands, however, this is not the case. They can be tucked away anywhere, including your handbag, because they are small, light, and flexible. Take them to work, pack them in luggage, or quickly transport them upstairs or downstairs.


10) An Excellent Alternative to Machines


Men and women at the gym using various methods of gym equipment to exercise
Credit: LoveToKnow


Beginners benefit from machines since they teach them the broad movements that must be performed to target specific muscle groups. They can, however, be tight and force you to move in an uncomfortable manner, resulting in you not getting the most out of your workout, depending on your body shape. You'll get the most benefit from resistance bands if you can work the complete muscle from extension to contraction.

 Benefits of Resistance bands




That concludes the article on the benefits of using resistance bands. A resistance band can be used by everyone, whether they are new to fitness or seasoned veterans. Grab a band and see how a resistance band benefits you.


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