How to use resistance bands

How to use resistance bands

One of the most inconspicuous exercise 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 store in your gym bag—and a beast to use while you train. Whether you’re looking to increase total-body strength or relax while recovering from an injury, their magic lies equally in their practicality and versatility.

If you’ve been curious about resistance bands, it would be helpful to figure out 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 exercise tool the next time you hit the gym.

What are resistance bands used for?

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

However, the real shocker of resistance bands’ usefulness comes down to their versatility. These supplements can be used to enhance any of the following types of routines.

Strength training

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

• Lower body
• Core
• Upper body

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

Another benefit of using resistance bands for strength training is how gentle they are on the joints. If you’re working through an injury, new to exercise, or have a chronic joint condition like arthritis, they provide a gentler way to get more out of your workout without overtaxing 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 improve your ability to move fluidly and functionally in everyday life (not just in the gym).

Resistance bands can be used to extend your range of motion in:

• Yoga or Pilates – Many pilates and yoga teachers incorporate resistance bands to increase the effectiveness and results of these exercises. You may see resistance bands used during classic Pilates squats or as 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 rehabilitation. Because of their adaptability, they can be a great tool for anyone – whether you’re new to fitness or an athlete recovering from a stubborn injury.

You may see them used to improve:

• Range of motion exercises
• Low impact boost
• Muscle activations (this helps keep inert muscles active and prevent atrophy during recovery periods)

What types of resistance bands are there?

There are three main types of resistance bands:

• Mini ribbons or loop ribbons – These are fine, flat loops, usually made of latex. They tend to have low resistance, so they’re a great option if you’re just starting your fitness journey or are new to this piece of equipment.

Some loops are made of fabric, which gives them a little more grip to reduce slipping. Fabric bands also have a bit more resistance, making them a great option if you’ve been building strength for a while.

• Pipe straps with handles – Pipe bands look a bit like skipping ropes, but are harnessed with a grippable handle. They are most commonly used to build arm strength, often by standing on a tube and doing biceps or other arm exercises.
• Therapy Bands – Therapy tapes look like a mix of mini tapes and tube tapes. They look like loopless tape with no handles—sort of like latex tape. You’ll hold each end of the band in your hand and use them for range of motion, gentle strength building, or muscle activation exercises.

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

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

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

#1 Mini-band squats

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

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

1. Wrap your mini band above the knee.
2. Place your feet shoulder-width apart, toes slightly turned out.
3. Squat down, focusing on keeping your back and knees over your toes as you lower.
4. Try to maintain tension in your girdle as you squat, pushing your knees out.
5. For an extra burn, squeeze your butt as you stand up.

#2 Lateral walks with mini bands

With a traction belt, even walking becomes exercise. These band walks work the outer glutes and hip abductors.

Try 3 sets of 15 steps of the following:

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

#3 Tube Band Bicep Curls

Tuba bands specialize in arm exercises, and these curls target your biceps nicely.

Here’s how to do it:

1. Stand with your feet shoulder-width apart and stand on the barrel, holding onto the handles with your palms facing out.
2. With elbows close to torso, pull handles toward chest, bending at elbows.
3. Gradually bring the handles back down from the sides. You can try 10 repetitions, with a maximum of three sets.

#4 Tube Band Chest Press

When the chest press is in order, you can use your handy band instead of the equipment.

Here’s how to do chest, shoulder and triceps presses with a band:

1. Find a stable structure – such as a post or pole – and wrap a strip of tubing around it.
2. Take a handle in each hand and walk away from the structure until you feel tension in the belt.
3. Keep your hands at chest level, keeping your elbows bent. Keeping your palms facing down, pull the handles forward to full stretch.
4. Gradually bring your hands back to your chest. Repeat.

You can try 3 sets of 10 to 15 reps.

#5 Seated rowing with therapeutic tape

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

1. In a seated position on the floor, wrap the therapy tape around the soles of your feet. Extend your legs long 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 the shoulder blades toward the midline, pulling the band toward you.
3. Gradually return your hands to the starting position.

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

Bonus: shoulder flossing

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

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

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

• Slowly, in an arc-like motion, pull your hands toward your ears. You should rotate at the shoulder so that the creases of your elbows are facing the ceiling.
• Evenly pull your arms down by your hips and toward the floor. Your elbow creases should now be facing outwards.
• After a pause, slowly move your arms along that arc and return to the original position.

If you’re using the shoulder floss as a relaxation routine, try synchronizing your breath with your movements (inhale as you raise your arms up, exhale as you draw your arms down) for added relaxation.

Find irresistible training support at Chuze Fitness

There’s no shortage of equipment and benefits to try with a Chuze Fitness membership. From state-of-the-art machines to experienced staff members to show you how to use them, Chuze gives you 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 peek 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/

Verywell Fit. How to use resistance band exercises for strength and muscular endurance.

https://www.verywellfit.com/how-to-use-resistance-bands-8426367

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

Reviewed by:

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