The conventional idea of building muscle to gain strength – pushing and pulling on machines, lifting dumbbells and barbells – works, but is not everybody’s cup of tea. Agreed that the gratification or joy many get posing between sets, watching visible gains in the mirror goes a long way in boosting confidence and fueling the fitness journey. But more muscle need not necessarily be an indicator or more strength. Building strength, but not through bulking up, is in vogue now. It could be to strengthen specific muscles for sport or for activities like cycling or running, or for gaining functional fitness. Resistance band workouts do exactly that – using loaded basic movements to work the muscles and build strength.
Types of resistance bands
While doing a workout or an exercise the muscle cells work to generate the strength for movement. When a force, load, weight or resistance is added, the muscles are forced to work harder to perform the movement. Resistance bands can add that extra load without adding strain or injury hazards into the equation.
“Resistance bands are rubber or elastic bands/tubes/loops that are used to add resistance while doing strength training,” says Purvi Panchal, a strength, conditioning, and post-rehab fitness trainer from Bengaluru.
There are a variety of resistance bands that are commercially available. While some can be more conveniently used for therapy, for instance the therapy bands, other bands such as the resistance tubes, figure 8 bands, closed loop bands, and lateral tubes can be used for strength training workouts.
Resistance band exercises
The resistance bands are usually colour coded. The colours help in differentiating them based on the degree of resistance, or the intensity of workout they provide.
“Since resistance bands are strength training equipment, if you are trying to do any movement and resistance is added to it, you will try harder to push and finish the movement,” adds Panchal. “That is exactly what the resistance band will make you do. It makes you push against the added force hence building strength.”
There is a spectrum of resistances available, so it is suitable for almost everyone, and for activities ranging from rehab to strength and speed building drills. The choice can be made based on the fitness level and purpose.
“Resistance bands play a major role in rehab, as they provide a safe way of getting back to strength training, since the chances of getting injured while doing a resistance band workout is also very rare,” she adds.
Working out major muscles using resistance bands
Resistance bands can be used for a full body workout. Some of the exercises that are done using dumbbells and barbells in a gym setup can be done using resistance bands as well.
Panchal explains the major muscles groups that can be worked upon, along with the core muscles, while doing resistance band workouts:
1. Shoulder side raise and shoulder front raises for shoulder muscles:
- Step onto the resistance band with both feet.
- Hold the band with the hands placed on the side, at thigh level.
- Shoulder side raises: Stretch the bands laterally at 90 degrees, so that the shoulder muscles are worked and simultaneously the core is engaged to maintain the body balance.
- Shoulder front raises: Stretch the hands forward and upwards.
2. Resistance band workout for back
- For the bent-over row exercise, stand keeping the band under the feet, holding to the edges and with a neutral back position, you bend forward and pull the band towards your waistline.
- To do the seated row exercise, you can sit down on the floor with your legs straight, put the band anchored on your feet and hold the edges of the band. Lean slightly backward, with your chest upright, and pull the band towards the waist.
3. Resistance band workout for the chest
Lie down on your back with your knees bent, keeping the resistance band under your upper back. Adjust and hold onto the edges accordingly and then push the band upwards towards the ceiling and pull back.
4. Resistance band workouts for legs
Looped resistance bands can be used to do the traditional squat. Place the loop resistance band around your knees or the ankles and then perform the squat. This will increase the resistance while doing the squat.
Pros and cons
Resistance bands can be used by people who are just beginning their fitness journey and have apprehension to start off with dumbbells, barbells etc.
“Since resistance bands are small and portable, they can be conveniently carried around to do the exercises,” adds Panchal.
The different intensities of the bands make it feasible for people with different fitness levels to make their choice of bands based on the amount of resistance they can handle. When it comes to exercises for the elderly, resistance bands are extremely useful.
“For people who have been into lifting weights, muscle and strength building for a long time, resistance bands won’t be of much benefit apart from being a great tool for a warmup session or a recovery workout,” says Panchal.
Takeaways
- Resistance bands are simple strength training equipment that are commercially available as elastic bands/tubes/loops. They are color coded to indicate the resistance level or load.
- Resistance bands are easy to carry around and hence a convenient workout tool.
- A full body workout can be done using resistance bands. They are also used by elderly people because they reduce the risk of injuries during a workout session.
- It is a great tool for warm up, rehab, and recovery.
