We’ll cut straight to the chase: Yes, you can definitely get a good workout using resistance bands, Susie Reiner, PhD, CSCS, a certified exercise physiologist and post doctoral researcher at the University of Kentucky’s Sports Medicine Research Institute and the founder of TheoryEx tells SELF. This is true no matter what type of band you’re using—whether it’s a traditional resistance band (a long, wide one you can either tie together in a loop or grip the ends with both hands to do tons of different moves); a looped band (a long circular one that’s often used for big compound exercises like deadlifts and squats); a band with handles (one that’s got grips on each end for your hands, ideal for upper-body moves like chest presses and flies), or a mini band (a smaller circular band that you typically place around your ankles or above your knees for exercises like clam shells and lateral leg lifts).
Though they may seem flimsy compared to dumbbells or kettlebells, resistance bands add mechanical tension to your muscles, just like free weights or machines do, Dr. Reiner explains. And any time you tack on that tension, you’re helping your muscles to adapt and get stronger over time, which is the whole point of strength training. The one caveat: You need to use resistance that delivers some challenge to your muscles to spur these changes, Katie Pierson, CPT, a Montana-based certified personal trainer, spin instructor, and contributor at Indoor Cycling Love tells SELF. Otherwise, you risk plateauing, she explains. So if, by the end of your reps, your muscles don’t feel fatigued, that’s a sign to level up, she says, which you can do by picking up a thicker band, as those usually offer more resistance than thinner ones.
One of the biggest perks is the bands themselves are really accessible, which makes them easy to use consistently. “What helps people continue exercising is having something that you can do from anywhere, that there are no barriers to,” Dr. Reiner says. And in that sense, bands certainly fit the bill: They’re lightweight and non-bulky, which makes them easy to toss in your bag and use on the go. And, they’re cost effective—a pack of mini bands, for example, is just $6 on Amazon. “Not everybody can purchase a set of dumbbells, or adjustable dumbbells, but a lot of people can afford a set of bands,” says Pierson.
Want to try out resistance band exercises for yourself? Here’s a quick four-move routine to get you started:
Resistance bands are a great addition to any exercise routine, offering a convenient and cost-effective way to add some variety and challenge to your workouts. Whether you’re a beginner or a seasoned athlete, resistance bands can be a valuable tool in your fitness arsenal.
Q: Can I use resistance bands for strength training?
A: Yes, you can get a good workout using resistance bands, as long as you use resistance that delivers some challenge to your muscles.
Q: Are resistance bands effective for building strength?
A: Yes, resistance bands can be an effective way to build strength, as long as you use resistance that delivers some challenge to your muscles.
Q: Can I use resistance bands for any type of exercise?
A: Yes, there are many exercises you can do with resistance bands, including chest presses, bicep curls, shoulder presses, and lateral leg lifts.
Q: Are resistance bands suitable for beginners?
A: Yes, resistance bands are a great option for beginners, as they are lightweight and non-bulky, making them easy to use and transport.
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