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resistance bands

Resistance Bands

Description: Resistance bands are an excellent way to add a stricter dimension to your exercise and ultimately increase your endurance, balance, and flexibility. If you’re looking to do more upper body training, strength training. Leg or core exercises, then you might want to know more about resistance bands. This article provides all the information you need,

There are so many great tools you can employ in your workouts. From barbells to dumbells, treadmills to weight benches, all are great for helping you build the shape you desire. The resistance band is one of the most common but underappreciated gym equipment. Resistance bands are versatile, super beneficial, and help build strength in many body parts. In this article, we explore resistance bands, their benefits, and common workouts you can employ them in. keep reading!

resistance bands in use

What are Resistance Bands?

A resistance band is an elastic band used in strength exercises. Resistance bands are frequently used in physical therapy, particularly by patients undergoing cardiac rehab and those recovering from muscular injuries, to facilitate gradual strength regains. More and more people are starting to use resistance bands in their workouts, making them more prominent.

Resistance bands are frequently used in rehabilitation programs since they are lightweight and easily movable. These bands significantly aid strength recovery. Resistance bands set commonly come with padded handles, ankle straps, door anchors, and power loops in addition to the bands. These multipacks greatly increase functionality, allowing you to perform different exercises without buying more equipment or additional resistance bands.

Like other fitness equipment, resistance bands offer various options. They come in various colors, sizes, lengths, and strengths. Resistance bands may also be made with various materials that offer various advantages. For example, fabric resistance bands have lower stretchiness and are typically used for waist thrust exercises. Meanwhile, latex or rubber exercise bands have higher strength and stretchiness and are employed in a variety of workouts.

To energize your muscles, incorporate resistance bands into your workout. The muscles get stronger as the user pulls against the band. Most resistance bands were primarily used for rehabilitation, helping people with weak muscles regain their lost strength. Resistance bands are now used by people seeking muscular strengthening and those receiving physical treatment.

benefits of Resistance Bands

Benefits of Resistance Bands

Using resistance bands in workouts offers numerous benefits. Bands are so versatile that they can be used safely, even by elderly persons. Generally, the benefits of resistance bands include;

1.     Tone and Strengthen

Resistance bands force muscle groups into action. Using resistance bands helps you challenge your muscle fibers to hit their full potential. The more you stretch, the more energy your effort your muscles make, and in turn, the more strength is built. If you want to tone any muscle group such as the calf, thighs, glutes, etc., then resistance band exercises should be part of your routine.

2.     Assists with certain workouts

Certain resistance bands can be used to provide assistance for various workouts. Commonly, pull-up bands are employed in assisted pull-ups where the resistance band helps you produce more stretching and better pull-up power.

3.     Great for Stretching

Stretching exercises can help relieve a great deal of stress and soreness, particularly in the core and back. Resistance bands help ensure that you perform your stretches optimally, reaching your full stretching capacity while maintaining safety.

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4.     Great for Injury Recovery

Resistance bands are common features in physical therapy and rehabilitation routines. Resistance bands assist injured athletes in regaining their full range of motion and are commonly employed in their recovery programs. As your recovery progresses, you are exposed to higher resistance levels, helping you build more strength.

4.     Protects your Bones and Joints

Similar to how resistance bands strengthen your muscles, they also help your bones become stronger. In general, strength exercise can help your bones grow more cells and become denser, which can help to prevent diseases like osteoporosis and back pain. Rubber bands help to jump-start bone-building because they add extra resistance to strength activities. Resistance band training can also lessen the impact of exercises, providing your joints extra tender loving care.

type of resistance bands

Types of Resistance Bands

There are different types of resistance bands, and they vary in terms of color, size, shape, handles, and looped vs. non-looped. Types of resistance bands include:

1.     Therapy Bands

As its name suggests, a therapy band is used for rehabilitation. Therapy bands are soft on the body and without grips. They have a flat surface with non-tubular construction. These bands are easy on the body and frequently employed for therapeutic purposes. Athletes will often employ therapy bands in mental recovery.

2.     Compact Resistance Bands / Tube Bands

Compact resistance bands have an unusually long (4-foot) tube with two plastic handles on each end. This band type has the broadest range of uses and can be utilized for both upper and lower body exercises.

3.     Fit Loop Bands / Mini Bands (Resistance Loop Exercise Bands)

The fit loop band features a flat, just like the therapy band. As the name implies, it creates a never-ending loop with a good tension range. Mini bands are commonly employed in lower body exercises, especially for the legs, hips, and buttocks.

4.     Figure 8 Bands

These bands are typically short and made by folding a band into a figure 8 and fitting a handle at each head. Figure 8 bands are ideal for building upper body strength, especially in the arms, because of their short length and double handles.

5.     Ring Resistance bands

A ring resistance band is made of a single, tiny ring with two supple handles connected to either side. These bands are typically employed in strengthening the lower body. This resistance band set can be integrated with popular workout programs or used for general exercise.

6.     Lateral Resistance Bands

Unlike every other resistance band type, lateral resistance bands come with Velcro cuffs on both ends rather than typical handles. These cuffs are normally placed around each ankle to assist in strengthening the lower body, especially the hips and thighs.

7.     Pull up Bands

Resistance bands specifically made to help those doing pull-ups are called pull-up bands. You can practice the pull-up motion with a pull-up band without putting too much stress on your arms. It’s a wonderful method to begin an exercise that is excellent for your upper body. Your trapezius, biceps, rhomboids, and lats can all be strengthened with band-assisted pull-ups.

resistance bands exercises

Exercises to Do With Resistance Bands

There are many types of exercises you can do with resistance bands. These include;

Front Squat

  1. With a long resistance band around the bottom of both feet, plant both feet on the floor slightly further than shoulder-width apart. Hold the band in front of your shoulders with an overhand grip.
  2. Bring your elbows forward and elevate them to approximately shoulder height, resting the hands on your shoulders so that your palms are now facing upwards.
  3. Bend at both the hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor. Ensure that your elbows remain elevated, and your back remains as upright as possible.
  4. Extend both knees to return to the starting position. Repeat for the specified number of repetitions.

Lateral Walk

  1. Wrap a resistance band around your thighs and slowly sink the seat into a half-squat position.
  2. Lift your right foot and take one step to the right, followed by the left foot.
  3. Then, reverse the movement to return to starting position.

Bent-Over Rowing

  1. Begin the movement by stepping onto a resistance band with your feet at shoulder-width; toes pointed slightly out.
  2. Bend slightly at the knees and forward at the hips. Maintain a braced core and flat back throughout.
  3. Leading with your elbows, pull the handles of the resistance band back, bringing your shoulder blades closer together. Hold this contraction and slowly release it to the starting position.

Lying Down Pull

  1. Start this exercise by lying on your back with your knees bent and your feet flat on the floor. Your band should be securely fastened to something above you and a short distance away from you, like a bed frame leg.
  2. Pull the handle-equipped band carefully over your head and torso, holding one end in each hand close to your hips.
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1) Wrap band around back just under armpits; while holding handles, loop the band and extra time around each hand to tighten it.

2) Kneel down, placing handles against the floor, then extend your legs long until you are in a plank position.

3) Slowly lower chest to floor, keeping body long. Press back up until your arms are long. Repeat.

Safety and General Tips for Resistance Bands

Resistance bands are often less risky to use than weights, but you should still be cautious when exercising. You may achieve your fitness goals considerably more quickly and are much less likely to suffer an accident when you use your bands carefully. Remember the following safety tips when using resistance bands;

  • Maintain proper body alignment
  • Avoid locking your joints
  • Avoid releasing a tight or stretched resistance band
  • Inspect the band before use
  • Avoid storing it in bright or humid environments
  • Try working out without the band
  • Remember to breathe
  • Take your time
  • Avoid stretching the band too much.
resistance bands after picture


Resistance bands are an excellent option for people who travel or work out in cramped locations because they are efficient, reasonably priced, and take up little space. Resistance bands are a smart addition to your collection of workout equipment because they can be used in a wide variety of exercises. Remember to always look out for the best resistance bands like the Bodylastics resistance bands, which provide good elasticity and safety for various workouts. When you get a resistance band set, you may use a single band or all the bands in the set for your workout. What you choose will depend on your desired outcomes and progress.


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