How to use a resistance band
One of the most under-the-radar training aids among fitness enthusiasts, resistance bands can work wonders.
Resistance bands are portable and take up little space, so they can easily be stored in your gym bag and come in handy while you work out. Whether you’re looking to build total body strength or just want to slow down while recovering from an injury, the magic of resistance bands is in their convenience and versatility.
If you’re interested in resistance bands, it’s helpful to know which type is right for your routine, plus, with a few classic resistance band workouts in your repertoire, you can start trying out 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 surprisingly affordable: A set on Amazon won’t cost you more than $25, but you can often find them for less.
But the real utility of resistance bands lies in their versatility. These accessories can be used to level up any of the following types of routines:
Strength training
The most common use for resistance bands is simple: building strength. Resistance bands can be used to target a variety of muscle groups, including:
- Lower Body
- core
- Upper Body
Though they look harmless, sports science says these training accessories are just as effective as dumbbells and other heavy-duty gym equipment.
Another benefit of using resistance bands for strength training is that they are gentle on your joints. If you have an injury, are new to exercise, or have chronic joint conditions such as arthritis, resistance bands can help you get the most out of your workout in a gentler way without putting too much strain on your body.
Building in flexibility
Many fitness enthusiasts tend to focus on strength and building muscle. But flexibility is also an important component of overall fitness, as it can reduce your risk of injury and increase your ability to move fluidly and functionally in your daily life (not just in the gym).
Resistance bands can be used to increase range of motion for:
- Yoga or Pilates – Many Pilates and yoga instructors incorporate resistance bands into their training to increase the efficiency and results of their workouts. Resistance bands are used in traditional squats in Pilates and as supports in yoga to promote better posture.
- Supplementary Stretching – You can intensify an existing stretch by wrapping a resistance band around a body part or an object, such as furniture. For example, you can intensify a hamstring stretch by lying on your back and wrapping a resistance band around the top of your foot and pulling it towards you.
Recovering from an injury
Physical therapists often use resistance bands in physical therapy exercises to promote muscle rehabilitation, and their adaptability makes them a great tool for anyone, whether you’re new to fitness or an athlete recovering from a stubborn injury.
These may be used to enhance functionality such as:
- Range of motion exercises
- Low impact reinforcement
- Muscle activation (helps keep inactive muscles active and prevent atrophy during recovery)
What types of resistance bands are there?
There are three main types of resistance bands.
- Mini band or loop band – These are thin, flat loops, usually made from latex, that tend to offer low resistance, making them ideal for those just starting out in fitness or those new to this equipment.
Some loop bands are made from fabric and offer a little more grip to reduce slipping. Fabric bands also tend to offer a little more resistance, making them a great choice for those who have been strength training for a while.
- Tube Band with Handle – Tube bands are a bit like jump ropes, but with easy-to-grip handles. Tube bands are most often used to build arm strength, often by standing on the tube to perform arm exercises such as bicep curls.
- Therapy Band – Therapy bands are a cross between a mini band and a tube band. They are not looped, but have no handles and feel more like latex ribbons. They are held in both hands and used to increase range of motion or for gentle strengthening and muscle activation exercises.
How to Use Resistance Bands and 5 Exercises to Use Them
Before you pull out the bands, first pick the one that’s right for you. In addition to the style of band, you’ll notice that many multipacks include light, medium, and heavy options. These indicate the tension of each band. Generally, lighter bands are used for more repetitions, and heavier bands are chosen for fewer repetitions.
Once you have chosen your preferred type of resistance band, you can familiarize yourself with the tool with the following exercises.
#1 Mini Band Squats
Adding a mini band to your squats will instantly activate your glutes, quads, and hamstrings.
Repeat the following movements 10 to 15 times for three sets.
- Place the mini band over your knees.
- Stand with your feet shoulder-width apart and your toes pointed slightly outward.
- As you squat, make sure your back and knees are over your toes.
- Make sure to maintain tension on the band as you squat down, pushing through your knees.
- To increase the burn, squeeze your glutes as you stand up.
#2 Lateral Mini-Band Walk
Even walking becomes a workout when you pull on a loop band, which works your outer glutes and hip abductors.
Try three sets of the following 15 steps.
- Place the mini band over your ankles or knees (just like you would for squats).
- Stand with your feet hip-width apart and bend your knees slightly, leaning forward.
- Sidestep with your front foot to increase tension on the band, then follow with the other foot to return the band to original tension.
- Continue until you reach your desired number of steps. Then, side step in the opposite direction with your other foot forward.
#3 Tube Band Bicep Curl
The specialty of tube bands is arm training exercises, and these curls will effectively work your biceps.
Here’s how to do it:
- Stand on the band with your feet shoulder-width apart and grip the handles with your palms facing outwards.
- Bring your elbows in close to your torso and bend your elbows as you pull the handles up toward your chest.
- Gradually bring the handles back to your sides. Repeat 10 times, up to 3 sets.
#4 Tube Band Chest Press
If you have a cue for chest press, you can use a handy band instead of the equipment.
Here’s how to use tube bands to work your chest, shoulders, and triceps:
- Find a stable structure, such as a pole or post, and wrap the tubing band around it.
- Hold the handles in both hands and walk away from the structure until you feel tension in the band.
- Keeping your elbows bent, your hands should be at chest height. With your palms facing down, pull the handles forward until they are fully extended.
- Slowly bring your hands back to your chest. Repeat.
Try doing 3 sets of 10 to 15 repetitions.
#5 Seat Rowing with Therapy Bands
If you want to strengthen your back without using a mechanical rowing machine, get out your therapy bands and follow these steps:
- While sitting on the floor, wrap the therapy band around the soles of your feet and stretch your legs out in front of you.
- Sit upright and hold each end of the band with your palms facing inward. Bend your elbows and draw your shoulder blades in toward your midline, pulling the band toward you.
- Slowly return your arms to their starting position.
Gradually release the tension on the band throughout these exercises to get the most out of your routine.
Bonus: Shoulder Flossing
Don’t forget, resistance bands are also a great accessory to use during your warm up and cool down. To lubricate your shoulder joints before or after exercise, try some shoulder flossing exercises with this therapy band.
- Hold a resistance band (mini band, tube band, or therapy band) in front of you with your palms facing down.
Tips: The more tense your shoulders are, the wider your grip should be. If you have a wide range of shoulder motion, try to hold the band a few inches or more away from your shoulders.
- Slowly arch your arms up toward your ears, rotating your shoulders so that your elbow creases point toward the ceiling.
- Slowly lower your arms from your hips toward the floor, your elbow creases should point outwards.
- Pause for a moment, then slowly move your arm through an arc and return it to the starting position.
If you’re using shoulder flossing as a relaxation routine, try syncing your breath with the movement (inhale as you raise your arms, exhale as you lower them) to help relax you even more.
Find engaging training support at Chuze Fitness
Your Chuze Fitness membership gives you access to a wide range of equipment and amenities. From top-of-the-line machines to skilled staff to teach you how to use them, Chuze provides you with all the tools you need to make your fitness dreams a reality.
Plus, you’ll encounter minimal resistance as you take that first step toward your health goals. Try a free 7-day pass To get a glimpse of what a healthier future might look like.
source:
Prevention. How to Use Resistance Bands Properly: A Beginner’s Guide. https://www.prevention.com/fitness/workouts/a60653919/how-to-use-resistance-bands/
Verywell Fit. How to use resistance band training to increase strength and muscular endurance.
https://www.verywellfit.com/how-to-use-resistance-bands-8426367
Fair + good. Do you have a stiff neck? “Shoulder flossing” is a surefire way to loosen it up. https://www.wellandgood.com/shoulder-flossing/
Reviewer:
Ani is the VP of Fitness at Chuze Fitness where she oversees the Group Fitness and Team Training division. She has over 25 years of experience in club management, personal training, group exercise and instructor training. Ani lives in San Diego, California with her husband and son and loves hot yoga, snowboarding and all things wellness.
