How Effective Are Resistance Band Workouts?

If you’re motivated to get your daily workout in but can’t always make it to the gym, you’ll likely get moving outside, do some bodyweight exercises, or maybe you break a sweat in thehome gymyou built! However, buying free weights and other fitness equipment can get pricey!
So, what’s an easy way to add a level of difficulty to your workout without breaking the bank? Because lifting logs and pushing cars isn’t ideal, is it?

When it comes to exercise, adding resistance is important to develop strong bones and muscles. An easy way to add more resistance to each exercise and challenge your body through various movements is the addition of resistance bands.

阻力带的类型

Power Resistance Bands

电力抗性带，也称为环带，与巨大的橡皮筋几乎相同。传统上，它们的长度为41英寸，厚度为0.18英寸，其厚度变化，决定了电阻水平（较大的厚度等于更大的电阻）。您可以购买的最大阻力等同于约175磅！

These types of bands are great for all types of exercises including body weight assistance such as pulls-ups; full-body workouts such as squats; physical therapy exercises; static stretching or dynamic warm-ups to increase range of motion; and you can also anchor them to free weights or barbells for extra resistance on strength workouts.

Tube Resistance Bands

Tube resistance bands or bands with handles are made to use instead of mimicking gym machines and dumbbell exercises. They can also easily attach to doors, bars, poles, or any stationary, sturdy object. These bands vary in resistance as well from 10-to 50 pounds and are generally best for pulling and pushing exercises.

Hip circle bands or mini bands are like loop bands — just much smaller in size. Many will have a fabric surrounding the band to prevent the band from slipping (a common occurrence with a rubber material). These bands are mainly used for lower body exercises to create more tension for your quads, glutes, and hips. Mini bands traditionally come in “light, medium, heavy, and extra heavy” sizes which translates to about 5-50+ pounds of resistance.

Light Therapy Resistance Bands

光线疗法阻力带are very long and thin. They do not loop, are up to 7 feet long, and are mainly used for injury rehabilitation. These bands are great for providing low impact resistance when working through injuries or just trying to improve range of motion through stretching! They typically range in resistance from 3-10 pounds.

Figure 8 Bands

Figure 8 bands are bands shaped in figure 8, with handles on both sides. These bands aren’t as popular as the bands mentioned above because their use is limited to mostly upper body movements. They are best for pulling and pushing exercises and offer 8-20 pounds of resistance.

What are the benefits of using bands?

Resistance bands are great for any workout routine because they are low cost, easily portable, and can be used in almost any setting! Moreover, they offer great muscle-building benefits!

乐队可以帮助建立肌肉耐力和爆炸性，平衡与协调，稳定性，灵活性，活动性，甚至增加肌肉的大小和力量。一项荟萃分析表明，当对较低和上半身的肌肉强度提高进行自由重量和机器测试时，方法之间没有发现差异。表明乐队可以提供与自由重量一样多的强度增益。

Other studies suggest that free weights are superior in improving strength (which logically is sound since free weights have no limit on resistance that can be added), however, most studies conclude resistance bands are a comparable exercise method when it comes to building muscular strength and size.

乐队对新手举重者也非常有益。在一项研究中，阻力带有助于降低体内脂肪，并使肌肉强度与超重/肥胖人群中的自由体重相同。

For individuals just starting a fitness program to lose weight and improve health, bands can be a really easy way to integrate more resistance, build coordination within exercise movements, and challenge muscle groups without the danger of lifting heavy free weights.

5 easy resistance band exercises

如果你想添加一些额外的resistance to bodyweight exercises, here are 5 movements you can start with!

Banded Front Squats
Single Leg Romanian Deadlift
Lateral Walk
Side Plank High Pull
Lateral Raise

1. Banded front squats (using loop bands or tube resistance bands)

Stand in the middle of the resistance band with feet hip-width apart, holding one end of the band in either hand. Bend arms to bring hands up next to ears, and lift elbows until your tricep is parallel to the floor… this is starting position. Keeping arms still and core engaged, bend knees and sink hips back and down till you hit a 90° angle. Press through feet to extend legs and return to standing.

2. Single Leg Romanian Dead Lift (using loop bands, tube resistance bands, or mini bands)

With feet staggered, put a band around the front of the right foot and hold it in the left hand. Hinge forward and kick left leg back, while pushing hips back (keeping them level), keeping back straight and core engaged, and then return to standing. Repeat on both sides.

3. Lateral Walk (using mini bands)

Placing band mid-way around quadriceps or slightly above the knees, sit back in squat position (90° angle). Lift right foot and step to the right-left foot following. Repeat in both directions moving laterally from side to side.

4. Side Plank High Pull (using mini bands, loop bands, or even light therapy resistance bands)

Start in a side plank with the band under the left hand on the floor, another end in the right hand. Stay in plank as you pull the band up with your right hand, leading with your elbow. Return to start. Repeat on both sides.

5. Lateral Raise (using loop bands or tube resistance bands)

Stand with feet staggered, knees slightly bent, and place the right foot in the center of the resistance band and grab both ends (one end in each hand). Raise arms outward to the sides until parallel to the floor (making a 180° angle). Slowly brings arms down to the side of the body.

Resistance bands offer a great addition to any workout whether you are a novice lifter or an elite-level athlete. They can add varying degrees of resistance to compound movements, challenge your stability and muscular endurance through various ranges of motion, and improve strength and flexibility. Due to their versatility, they can be utilized in almost any setting. Moreover, they are relatively inexpensive and easy to transport. A full set of power resistance bands (10-170 lb.) can be purchased for under $100!

So, if you’re looking for an extra challenge for your workouts or need a suitable alternative to gym equipment, resistance bands have been proven to be just as effective as free weights!