Resistance bands

A thin, elastic band called a resistance band is used to cause muscle contraction. As the user pulls against the band, the muscles become stronger through the contraction motion. People with injured muscles used the bands to regain their lost strength.

There are many different types, lengths, and tensions of resistance bands. Some are made of flat materials, while others are made of a tubular band frequently encircled by a protective covering. In contrast to the former, the latter version has handles for holding onto. Depending on your unique demands, you can utilize a band that gives tensions ranging from 15 lbs. to more than 200 lbs. of resistance. Many businesses use color coding to distinguish between different tension levels in their bands.

What are the types of resistance bands?

Resistance bands differ not just in color but also in size, form, handles, and whether they are looped or not.

  1. Therapy band

As its name suggests, a therapy band is nearly typically used for rehabilitation. Therapy bands are soft on the body and without grips. They don’t have a tubular construction; they have a flat surface. Some people use therapy bands for both physical and emotional recovery.

  1. Compact Resistance Bands / Tube Bands

Compact resistance bands include two plastic grips on either end of a tube that is somewhat longer than typical (around 4 feet). Resistance bands have the moniker “fit tube” on occasion. They may be used for various exercises that train the upper body, arms, and lower body.

  1. Fit loopc bands / Mini Bands

The fit loop band features a flat, as opposed to a tubular, surface, just like the therapeutic band. As implied by the title, it creates a never-ending cycle. The lower body may be strengthened best, especially the legs, hips, and buttocks.

  1. Figure 8 bands

A figure 8-shaped tube connects two plastic grips to form a figure 8 band. These bands usually fall into the shorter category. They’re ideal for enhancing upper body strength, especially in the arms, because of their short length and twin handles.

  1. Ring resistance bands

A single, tiny ring with two handles linked to either side makes up a ring resistance band. Soft plastic, not hard plastic, is used for the handles. Although these bands are better for training the lower body than the fit loop band or the compact resistance band, they call for distinct routines.

  1. Lateral resistance bands

A lateral resistance band features velcro cuffs on either end in place of the usual grips. These cuffs are normally wrapped around each ankle to strengthen the lower body, especially the hips and thighs.

Pull up bands

Resistance bands with unique features called pull-up bands or pull-up assist bands help those trying pull-ups. Many individuals find it tough to begin doing pull-ups. Even seasoned athletes may struggle greatly with this workout. It is challenging to develop those muscle groups and advance to doing repetitions if your body isn’t strong enough to complete one pull-up.

Resistance Band Exercise

Resistance bands are excellent for people who like to work out at home or who want to bring their exercises with them when they travel, but their benefits extend beyond these situations. These inexpensive workout equipment have several advantages: ease, adaptability, safety, and efficacy. You’ll be more inspired to include resistance exercises in your home gym as you learn more about their benefits. Resistance bands create a force against which your muscles must work, similar to free weights or weight machines. As a result of the contraction of the muscles, both bone and muscle development are stimulated.

Five simple resistance band exercises

Chest press.

Holding both ends of the resistance band with your hands, wrap it behind your back. Push the band out in front of you while straightening your elbows while keeping your arms at your sides and holding for one second.


Grab both ends of the resistance band while standing on it. Extend your knees to a standing posture while clutching the band and standing in a squat. Repeat by descending once more.

Biceps curl.

Step on the resistance band while standing. Draw up your hand by bending at the elbow and holding it for one second while holding the band with your arms at your side. Throughout, keep your hands facing up.

Elastic band rows.

Securely fasten the resistance band to a door. Draw back the band while bending your elbows while holding it with both hands. Keep your elbows close to your sides.


With your knees slightly bent, lay on your side with one leg on top of the other. An elastic band is wrapped twice around the thighs. Lift your upper knee while keeping your feet close together. (The movement ought to resemble the opening of a clamshell.) After each set, switch sides.

What is resistance band training?

Rubber resistance bands that you stretch are used in resistance band training in place of bulkier workout equipment. Like free weights or machines, stretching the bands with force improves your muscles.

How do resistance bands build your muscle?

According to a 2019 study, strength increases from resistance band training are comparable to those from standard gym equipment.

Resistance bands may not seem like much, but they are just as good at building muscle as more conventional weights.

“In many areas, using bands makes your muscles work harder and longer during activities.”

Resistance Band Training Tips

There are a few pointers, techniques, and security measures to be aware of to get the most out of your resistance bands.

Check for cracks and tears:

If your resistance band snaps and breaks during exercising, injuries might result. Before using, look for rips and cracks to prevent this.

Remove the slack:

Stand far enough back or tighten the bands in your hands to eliminate the slack for the greatest results.

Double up:

Consider adding a second band if you feel that your resistance band workouts aren’t challenging you enough.

Choose the correct resistance:

If you’re trying to gain strength, pick a resistance level that is difficult for you. In the final few repetitions of the workout, you should feel like you are almost at the limit of your ability. Select a band that presents more of a challenge as you gain strength. Consider increasing the number of repetitions in your sets if you don’t have a band with a greater resistance level. You can keep improving with the aid of these strategies.

Go slowly:

Don’t allow the bands to suddenly pull you back once you’ve pulled against the resistance. Control the band as you return to the beginning position to avoid bad form and injuries.

Use a solid anchor point:

Make sure the fixed point is strong and steady if you tie your bands to it for your workout. To prevent accidentally pulling it open when using a door, ensure it opens away from you.

Are resistance bands good for weight loss?

Resistance band training has benefits beyond muscular development. It can also aid in fat melting. “According to a study from 2022, resistance band training reduces body fat in overweight individuals more effectively than other types of exercise, such as free weights and bodyweight activities. The evaluation examined 18 studies with a total of 669 subjects.”

How to start using resistance bands

Resistance bands come in various forms, such as straightforward flat therapeutic bands, flat loop bands, and elastic tubing with replaceable grips.

Pick a collection of bands with various resistances or tensions. Bands are frequently color-coded, with darker band colors offering more stress.

The resistance you need from the band depends on how much strength is necessary for a workout.

Consider the bands’ included accessories, such as door attachments and ankle cuffs, and match them to the exercises you want to complete.

What are the Pros and cons of resistance bands?

Initially, nursing home residents used resistance bands to develop their strength. As individuals learned about the advantages of using these enormous rubber bands for exercise, they eventually became much more widespread.

Pros of resistance bands include:


By adjusting your motions, you can quickly change up your exercises and test your muscles in new ways. Additionally, workout bands let you change the resistance by simply shortening or extending the band.


Resistance bands may conveniently fit in a carry-on suitcase so you can exercise wherever you go. Traditional weights won’t make it through a TSA inspection station, though. 


Resistance bands are far more affordable than other strength-training tools, costing approximately $25 for a solid set.

Cons of Resistance band

Resistance bands offer portability and mobility, yet these advantages might present difficulties.

While certain workouts and motions merely require you to stand on the band, others may require you to fasten the band to a solid, secure surface at a specific height.

Depending on where you are, it could be challenging to locate an appropriate stabilizing point. It might be enticing to be able to resist nearly any action, but if you haven’t been taught good form, you run the chance of doing the movement wrong.

Misalignment may result in excruciating discomfort and may harm tendons, ligaments, and muscles. Consult an exercise physiologist or skilled trainer about using your resistance bands.


The tubular bands with handles and the flat bands are both simple to store and transport. Exercises like bicep curls and chest flys are made simpler by the grips. Usually, you stand in the middle of the band with your feet or fasten it to a stable object. Tubular resistance bands, however, tend to roll about, which might cause your exercise to be off-balance. Some tube-shaped bands have nylon coverings that abruptly come to an end. A jerking motion may result if you strain the band past its breaking point.

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