How to use Resistance Bands

One of the most prominent training aids you’ll find among fitness enthusiasts, resistance bands pack a surprising punch.

As a highly portable space saver, resistance bands can be easy to stash in your gym bag and a beast to use while working out. Whether you’re looking to increase full-body strength or relax while recovering from an injury, their magic lies in comfort and versatility.

If you’ve been curious about resistance bands, it’s helpful to know which type is right for your routine. Plus, with some resistance band workouts to add to your repertoire, you can start experimenting with this flexible workout tool the next time you hit the gym.

What are resistance bands used for?

Compared to other fitness equipment, resistance bands are incredibly cheap. A set on Amazon shouldn’t set you back much more than $25, though you can often get them for less.

However, the real shocker of the usefulness of resistance bands comes from their versatility. These supplements can be used to level up any of the following types of routines.

strength training

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

• Lower body
• The core
• upper body

Despite their innocent looks, sports science suggests that these training supplements can be just as effective as dumbbells and other heavy gym equipment.

Another benefit of using resistance bands for strength training is that they are gentle on the joints. Whether you’re working through an injury, new to training, or have a chronic joint disease like arthritis, they offer a lighter way to get more out of your workout without overtaxing your body.

Building flexibility

Many fitness enthusiasts tend to build strength or muscle. But flexibility is also an important component of overall fitness, as it can reduce the risk of injury and improve 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:

• Yoga or Pilates – Many Pilates and yoga instructors incorporate resistance bands to increase the effectiveness and results of these workouts. It may be the resistance bands used in classic Pilates squats or as an aid to promote better alignment in yoga.
• Assisted stretching – By looping the resistance band around an object—be it a body part or a piece of furniture—you can deepen an existing stretch. For example, you can increase the hamstring stretch by lying on your back by placing a resistance band around the arch of your foot and pulling it toward you.

Recovering from an injury

Physical therapists often use resistance bands during PT exercises to help promote muscle rehabilitation. Their adaptability makes them a great tool for anyone, whether they’re a fitness beginner or an athlete recovering from a stubborn injury.

You will see them used to improve:

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

Some loop bands are made of fabric to help reduce slippage. Fabric bands also tend to have a little more resistance, making them a great option if you’ve been building strength for a while.

• Pipe bands with handles – Tubular bands look like a jump rope, but they have a grip. They are mostly used to develop arm strength, often by standing on the tube and doing bicep curls or other arm exercises.
• Therapy Bands – Therapy Bands look like a cross between mini bands and tube bands. They look like a loopless band with no handle, like a latex band. You will hold each end of the band in your hand and use them to perform range of motion, strength building or muscle activation exercises.

How to use resistance bands and 5 exercises to try with them

Before breaking into groups, your first step is to choose the right one for you. In addition to the style of the team, you will find that the various packs have light, medium and heavy options. These refer to the strain of each group. In general, lighter bands are used for more repetitions; for fewer reps, choose a heavier band.

After choosing the type of resistance band you prefer, you can familiarize yourself with this tool with some of the following exercises.

#1 Mini-banded Squats

Adding a small band to your squats activates your glutes, quadriceps and hamstrings in one fell swoop.

Try 3 sets of 10 to 15 reps:

1. Place your small band above your knees.
2. Place your feet shoulder-width apart, with your toes slightly out.
3. Squat, focusing on keeping your back and knees over your toes as you lower.
4. Aim to keep tension on the band as you squat, pressing your knees.
5. To burn more, squeeze your butt while standing up.

#2 Side Mini Band Tours

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

Try 3 sets of 15 steps of these:

1. Loop the mini band over your ankles or over your knees (like those squats).
2. Keep your feet hip-width apart with a gentle bend in your knees, slightly forward.
3. Do this with the side foot, increasing the tension on the band, and continue with the other foot, returning the band to its original tension.
4. Continue until you reach your desired step count. Then side step with the other foot in the opposite direction.

#3 Tube Band Bicep Curls

Tubular bands specialize in arm exercises, and these curls target your biceps beautifully.

Here’s how to do it:

1. Stand with your feet shoulder-width apart and standing on the tube band, grasping the handles with your palms facing out.
2. Keeping your elbows close to your torso, bring the handles up to your chest, bending at your elbows.
3. Slowly return the handles down the sides. You can try 10 repetitions, up to three sets.

#4 Tube Band Chest Press

When the chest press has a row, you can use your utility band instead of the equipment.

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

1. Find a stable structure (like a post or column) and tie the duct tape around it.
2. Grab a handle in each hand and pull away from the frame until you feel tension in the band.
3. Hold your hands at chest level, keeping your elbows bent. Keeping your hands down, pull the handles out to full extension.
4. Slowly bring your hands back to your chest. repeat

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

#5 Seated Rowing Therapy Band

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

1. Sitting on the floor, place the therapy band on the soles of your feet. Stretch your legs out in front of you.
2. Sit tall and hold each end of the band with your palms facing inward. Bend your elbows and draw your shoulder blades toward your midline, pulling the band toward you.
3. Slowly return your arms to the starting position.

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

Bonus: Using a shoulder thread

Don’t forget: resistance bands can be just as strong as a warm-up and cool-down supplement. To lubricate your shoulder joints before or after your workout, try using the shoulder thread therapy band:

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

Tip: The more tense the shoulders, the wider the grip should be. If your shoulders are very mobile, make sure you grip the band no tighter than a few inches above your shoulders.

• Slowly, in an arc-like motion, extend your arms toward your ears. You should rotate your shoulders so that your elbows are facing the ceiling.
• Continuously draw the arms past the hips and towards the floor. Your elbow bends should now be facing outwards.
• After a pause, slowly move your arms through that arc and return to the original position.

If you’re using the shoulder cord as a wind-up routine, try synchronizing your breathing with your movements (inhale as you raise your arms up, exhale as you lower your arms) to relax.

Find Irresistible Training Support at Chuze Fitness

There’s no shortage of equipment and amenities to try out with a Chuze Fitness membership. From top-of-the-line machines to skilled staff to show you how to use them, Chuze provides you with all the tools you need to make your fitness dreams come true.

Plus, there’s minimal 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 Properly: A Beginner’s Guide. https://www.prevention.com/fitness/workouts/a60653919/how-to-use-resistance-bands/

Fit very well. How to Use Resistance Band Training to Build Strength and Muscular Endurance.

Good + Good Neck in Knots? “Shoulder Flossing” is a safe way to release. https://www.wellandgood.com/shoulder-flossing/

Reviewed by:

Ani is Vice President of Fitness at Chuze Fitness and oversees the group’s fitness and group training departments. He has a 25-year career in club management, personal training, group exercise and teacher training. Ani lives with her husband and son in San Diego, CA and enjoys hot yoga, snowboarding, and wellness.