How to use resistance bands

How to use resistance bands

One of the more inconspicuous training props you’ll find among fitness devotees, resistance bands pack a surprising punch.

As a highly portable space saver, resistance bands can be stored in your gym bag and a beast to use while working out. Whether you’re looking to increase overall body strength or loosen it up while recovering from an injury, their magic lies equally in their ease and versatility.

If you’re curious about resistance bands, it’s helpful to understand which type is right for your routine. Plus, with a few resistance band workouts to add to your repertoire, you can start experimenting with this versatile workout tool the next time you hit the gym.

What are resistance bands used for?

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

However, the real shocker of resistance bands’ usefulness comes from their versatility. These accessories can be used to level up any of the routine types below.

Strength training

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

• Lower body
• Core
• The upper body

Despite their innocent appearance, sports science suggests these workout accessories can be just as effective as dumbbells and other heavy-duty exercise 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, are new to training, or have a chronic joint disease like arthritis, they provide a gentler way to get more out of your workout without straining your body.

Building Flexibility

Many fitness enthusiasts tend to focus on building strength or muscle. But flexibility is also an important component of overall fitness, as it can reduce your risk of injury and enhance your ability to move smoothly and functionally in everyday life (not just in the gym).

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

• Yoga or Pilates – Many Pilates and yoga teachers incorporate resistance bands to increase the effectiveness and results of these workouts. You may see resistance bands used during classic Pilates squats or as a support in yoga 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 the hamstring stretch by lying on your back, wrapping a resistance band around the arch of your foot and pulling it toward you.

Recovery from injury

Physical therapists often use resistance bands in PT exercises to help promote muscle recovery. 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 may see them used to improve:

• Range of motion exercises
• Low impact reinforcement
• Muscle activations (this helps keep inactive 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 thin, flat loops, usually made of latex. They tend to have low resistance, so they’re a great choice if you’re just starting your fitness journey or are new to this piece of equipment.

Some loop bands are made with fabric, giving them a bit more grip to reduce slippage. Cloth bands also tend to have a bit more resistance, making them a great choice if you’ve been building strength for a while.

• Pipes with handles – Pipe strips look a bit like jump ropes, but they are attached to a grip that can be grabbed. They are most often used to build arm strength, often by standing on the tube and doing bicep curls or other arm exercises.
• Therapy Bands – Therapy belts look like a mix between mini belts and tube belts. They look like a loopless belt with no handles—sort of like a latex band. You’ll hold each end of the band in your hand and use them for range-of-motion exercises, gentle strength building, or muscle activation.

How to use resistance bands and 5 exercises to try them

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

After choosing your preferred type of resistance band, you can familiarize yourself with this tool with some of the exercises below.

#1 Mini-banded Squats

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

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

1. Place your mini belt over your knees.
2. Place feet shoulder-width apart, toes slightly pointed.
3. Squat down, focusing on keeping your knees back and over your toes as you come down.
4. Aim to keep tension on your band as you squat, pushing your knees out.
5. For an added burn, squeeze your butt as you stand up.

#2 Sideways Mini Band Walks

With a leash in tow, even walking becomes a workout. These band walks work the outer glutes and hip abductors.

Try 3 sets of 15 steps of the following:

1. Wrap the mini band over your ankles or over your knees (like these squats).
2. Keep your feet hip-width apart with a gentle bend in your knees, leaning slightly forward.
3. Step to the side with your lead leg, increasing the tension of your band, then follow with your other leg, returning the band to its original tension.
4. Continue until you reach the desired number of steps. Then take a side step in the other direction leading with your other leg.

#3 Bicep Tubular Curls

Tube bands specialize in arm exercises and these curls target your biceps wonderfully.

Here’s how to do it:

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

#4 Tube Band Chest Press

When the chest press has a tail, you can use your handy belt instead of equipment.

Here’s how to work your chest, shoulders and triceps with a band:

1. Find a stable structure—such as a post or pillar—and loop the hose band around it.
2. Take a grip in each hand and step away from the structure until you feel tension in the band.
3. Hold your hands at chest level, keeping your elbows bent. Keeping your palms facing down, pull the handles forward to full extension.
4. Gradually return your arms to your chest. Repeat.

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

#5 Seated Rowing with Therapy Band

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

1. In a seated position on the floor, wrap the therapy band around the soles of your feet. Stretch your legs far in front of you.
2. Sit tall and hold each end of the band with your palms facing inward. Bend at the elbows and pull your shoulder blades toward your waist, pulling the belt toward you.
3. Gradually return your hands to their original position.

During all of these exercises, you’ll get the most out of your routine by consistently releasing the tension in the band.

Bonus: Shoulder thread

Don’t forget—resistance bands can be equally solid warm-up and cool-down accessories. To lubricate your shoulder joints before or after a workout, try this flossing exercise:

• Hold your resistance band—either a mini band, tube band, or therapy band—in front of you, palms facing down.

End: The more stretched your shoulders are, the wider your grip should be. If your shoulders are very mobile, make sure you grip the belt no tighter than a few inches past your shoulders.

• Slowly, in an arcing motion, pull your hands toward your ears. You should be rotating at the shoulder so that your elbow creases are facing the ceiling.
• Firmly pull your hands under your hips and toward the floor. Your elbow creases should now be facing outwards.
• After a pause, slowly move your hands along this arc and return to their original position.

If you’re flossing as a relaxation routine, try synchronizing your breathing with your movements (inhale as you raise your arms up, exhale as you pull your arms down) for extra relaxation.

Find Irresistible Training 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 experienced staff to show you how to use them, Chuze offers you all the tools you need to make your fitness dreams come true.

Plus, there’s little resistance to taking the first step toward your health goals: try a free 7-day pass to take a look at what a better future looks like.

Sources:

Prevention. How to use resistance bands correctly: Beginner’s Guide. https://www.prevention.com/fitness/workouts/a60653919/how-to-use-resistance-bands/

It fits very well. How to Use Resistance Band Training for Strength and Muscular Endurance.

Well + Good. Neck in knots? “Shoulder Flossing” is the safe way to relax. https://www.wellandgood.com/shoulder-flossing/

Reviewed by:

Ani is the VP of Fitness at Chuze Fitness and oversees the group fitness and group training departments. He has had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives with her husband and son in San Diego, California and loves hot yoga, snowboarding and all things wellness.