How to Use Resistance Bands

How to use resistance bands

One of the most discreet workout supports you’ll find among fitness enthusiasts, resistance bands pack a surprising punch.

As a highly portable space saver, resistance bands can be a breeze to store in your gym bag and a beast to use during your workout. Whether you want to increase total body strength or relax while recovering from an injury, their magic also lies in their convenience and versatility.

If you’re curious about resistance bands, it helps to know which type is best for your routine. Plus, with a few resistance band workouts to add to your repertoire, you can start experimenting with this flexible training tool the next time you hit the gym.

What are resistance bands used for?

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

However, the real shock of how useful resistance bands are is in their versatility. These accessories can be used to enhance any of the following types of routines.

Strength training

The most common use for resistance bands is simple: build more strength. Resistance bands can be used to target various muscle groups, including those of:

• Lower body
• Heart
• Upper body

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

Another benefit of using resistance bands for strength training is how gentle they are on the joints. If you’re working through an injury, new to training, or have a chronic joint disease like arthritis, they’re a gentler way to get the most out of your workout without overtaxing your body.

Building flexibility

Many fitness enthusiasts tend to focus 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 everyday life (not just at the gym).

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

• Yoga or Pilates – Many Pilates and yoga instructors incorporate resistance bands to increase the effectiveness and results of these workouts. You might see resistance bands used during classic Pilates squats or as a yoga prop to encourage better alignment.
• Assisted stretching – By wrapping a resistance band around an object, whether it’s a body part or a piece of furniture, you can deepen an existing stretch. For example, you can intensify a hamstring stretch by lying on your back, wrapping a resistance band around the arch of your foot, and pulling it toward you.

Recovering from an injury

Physical therapists often use resistance bands in physical therapy exercises to promote muscle rehabilitation. Because of their adaptability, they can be a great tool for anyone, whether you’re a fitness beginner or an athlete recovering from a nagging injury.

You might see them used to improve:

• Range of motion exercises
• Low impact reinforcement
• Muscle activations (this helps keep inert muscles active and prevent atrophy during recovery periods)

What types of resistance bands are there?

There are three main types of resistance bands:

• Mini-strips or looping strips – These are thin, flat curls, usually made of latex. They tend to have low resistance, so they’re a great option if you’re just starting your fitness journey or are new to this equipment.

Some loop bands are made of fabric, which gives them a little extra grip to help reduce slipping. Cloth bands also tend to have a bit more resistance, making them a great option if you’ve been building strength for a while.

• Tube bands with handles – Tubular bands look a bit like skipping ropes, but they are harnessed with a grip handle. They are most often used to build arm strength, often by standing on the tube and doing bicep curls or other arm exercises.
• Therapeutic strips – Therapeutic bands look like a mix of mini bands and tubular bands. They look like a band with no loops, no handles, much like a latex ribbon. You will hold each end of the band in your hand and use them for range of motion, gentle strength building, or muscle activation exercises.

How to Use Resistance Bands and 5 Exercises to Try Them

Before you separate the groups, your first step is to choose the one that’s right for you. In addition to the band style, you’ll notice that many multi-packs include a light, medium, and heavy option. These refer to the tension of each group. Generally, lighter bands are used to perform more repetitions; For fewer reps, choose a heavier group.

Once you’ve chosen your favorite type of resistance band, you can familiarize yourself with the tool with some of the following exercises.

#1 Mini Band Squats

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

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

1. Wrap your mini band above your knees.
2. Place feet shoulder-width apart, toes turned slightly outward.
3. Squat down, focusing on keeping your back and knees above your toes as you descend.
4. Try to maintain tension in your band as you squat, pressing through your knees.
5. For an extra burn, squeeze your butt when you stand up.

#2 Side walks in a mini strip

With a loop band, even walking becomes a workout. These band walks work the external glutes and hip abductors.

Try 3 sets of the following 15 steps:

1. Loop the mini band over your ankles or over your knees (just like these squats).
2. Keep your feet hip-width apart as you bend your knees slightly, tilting them slightly forward.
3. Step sideways with your front foot, increasing the tension in your band, then follow with your other foot, returning the band to its original tension.
4. Continue until you have reached the desired number of steps. Then take a side step in the other direction, leading with your other foot.

#3. Bicep Curls with Tube Band

The specialty of tube bands is arm training exercises, and these curls target your biceps beautifully.

Here’s how to do it:

1. Stand with your feet shoulder-width apart and stand on the tubing band, holding the handles with your palms facing outward.
2. With your elbows close to your torso, pull the handles toward your chest, bending your elbows.
3. Gradually bring the handles back to your sides. You can try 10 repetitions, with up to three sets.

#4 Tube Band Chest Press

When the chest press has a queue, you can use your practice band in place of the equipment.

Here’s how to work your chest, shoulder and triceps press with a tubular band:

1. Find a stable structure, such as a pole or column, and wrap the strip of tubing around it.
2. Take a handle in each hand and move away from the structure until you feel tension in the band.
3. Hold your hands at chest level, keeping your elbows bent. Keeping palms down, pull handles forward until fully extended.
4. Gradually return your hands to your chest. Repeat.

You can try 3 sets of 10 to 15 repetitions each.

#5 Seated Rower with Therapy Band

When you want to strengthen your back without a mechanical rower, take out the therapy band and follow these steps:

1. While sitting on the floor, wrap your therapy band around the soles of your feet. Stretch your legs out long in front of you.
2. Sit up straight and hold each end of the bracelet with your palms facing inward. Bend your elbows and pull your shoulder blades toward your midline, pulling the band toward you.
3. Gradually return your arms to their starting position.

During all these exercises, you will get the most out of your routine by gradually releasing tension on the group.

Bonus: dental floss on the shoulders

Remember, resistance bands can be an equally strong accessory for warm-ups and cool-downs. To lubricate your shoulder joints before or after training, try this shoulder flossing exercise with therapy tape:

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

Advice: 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 closer than a few inches from your shoulders.

• Slowly, in an arcing motion, pull your arms toward your ears. You should rotate at the shoulder so that the creases in your elbows are facing the ceiling.
• Steadily pull your arms down, past your hips and toward the floor. The creases in your elbows should now be facing outwards.
• After a pause, slowly move your arms along this arc and return to their original position.

If you use shoulder flossing as a relaxation routine, try synchronizing your breathing with your movements (inhale while raising your arms, exhale while lowering your arms) for added relaxation.

Find Irresistible Workout Support at Chuze Fitness

There’s no shortage of equipment and amenities to try with a Chuze Fitness membership. From top-of-the-line machines to knowledgeable staff members to show you how to use them, Chuze gives you all the tools you need to make your fitness dreams come true.

Additionally, there is minimal resistance to taking the first step toward your health goals: try a free 7-day pass to take a look at what a healthier future will look 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 well fitted. How to use resistance band workouts for muscular strength and endurance.

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

Well + Good. Neck in knots? “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 oversees the group fitness and team training departments. She has had a career spanning over 25 years in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, California and loves hot yoga, snowboarding, and all things wellness.