The Definitive Information to Resistance Band Exercises

Resistance bands are massive rubber bands that you could push and pull to imitate free-weight workouts. 

Their reputation has skyrocketed in recent times, primarily as a result of they’re low-cost, and you are able to do efficient resistance band exercises wherever you might be (in a confined house in your home or a cramped lodge room, for instance).

This has led many individuals to query whether or not coaching with barbells, dumbbells, and machines is even needed or if a couple of rubber bands are all we have to construct muscle, achieve power, and keep wholesome.

In reality, claiming a resistance band exercise routine can substitute a conventional power coaching program is a stretch (har har), however resistance band exercises could be efficient for sure folks among the time.

On this article, you’ll be taught what resistance bands are, their advantages and draw back, the greatest resistance band workouts, the greatest resistance band exercise plans for newbie, intermediate, and superior weightlifters, and extra.

What Are Resistance Bands?

Resistance bands, also called “exercise bands” or “train bands,” are elastic bands or tubes which can be used as a substitute for barbells, dumbbells, and machines in resistance coaching.

They arrive in a variety of lengths, colours, designs (some have clips so you possibly can connect handles, for instance), and “resistance ranges.” The “heavier” the band, the extra drive you could apply to stretch it.

In different phrases, utilizing heavy bands is akin to lifting heavy weights, and utilizing mild bands is akin to lifting mild weights.

Resistance band workouts sometimes contain wrapping a band round part of your physique or a hard and fast object, then stretching the band utilizing actions that mimic barbell, dumbbell, or machine workouts.

Advantages of Resistance Bands

1. They may also help you construct muscle.

Some “consultants” say that resistance bands are as efficient as free weights for constructing muscle and gaining power as a result of a number of research present that coaching with resistance bands prompts your muscle tissue in addition to coaching with free weights.

This isn’t precisely true, although, as a result of excessive ranges of muscle activation don’t essentially lead to extra muscle development and power achieve.

That stated, some research present that resistance bands could be efficient for constructing muscle and gaining power below sure circumstances—notably should you’re older, new to power coaching, or recovering from an damage.

2. They’re ideally suited for understanding at dwelling and touring.

Many individuals prefer to work out at dwelling or in a lodge gymnasium or room whereas touring.

Not everybody has the house or finances for a totally stocked dwelling gymnasium, although, and most lodge gyms are poorly outfitted. 

In each circumstances, resistance bands could be an efficient stopgap.

Resistance bands value considerably lower than conventional gymnasium gear, are simple to move, and you need to use them to do an efficient exercise even when you have got restricted house.

3. They’re ideally suited for rookies.

Stepping right into a gymnasium to do heavy barbell coaching while you’re an absolute newbie could be an intimidating prospect.

At-home resistance band exercises are a good way to construct a base degree of power and be taught correct approach on foundational workouts just like the squat, bench press, and deadlift, which eases the transition to barbell-based power coaching.

Downsides of Resistance Bands

1. They’re not optimum for constructing muscle.

Analysis exhibits that coaching a muscle via a full vary of movement usually leads to extra muscle development than coaching a muscle via a partial vary of movement. One of many causes for that is that while you transfer via your entire out there vary of movement on an train, your muscle tissue are below load after they’re most stretched.

Whereas scientists aren’t completely certain why that is, their present greatest guess is that putting your muscle tissue below load after they’re stretched higher prompts a protein referred to as focal adhesion kinase, which straight stimulates protein synthesis.

What does this must do with resistance bands?

As a result of nature of resistance-band workouts, the band gives the least resistance when your muscle tissue are at their most stretched throughout an train, which robs these workouts of a few of their advantages.

Take the banded push-up, for instance. The band presents probably the most resistance while you’re on the prime of the push-up together with your elbows locked out and your pecs are at their shortest (most contracted). When your pecs are of their most stretched place on the backside of the push-up, the band presents little-to-no resistance.

It’s a special story with free weight workouts, although. Within the bench press, for example, your chest muscle tissue must work arduous in opposition to the load all through the total vary of movement, together with after they’re most stretched (when the bar is touching your chest). 

Thus, whereas resistance band-workouts are sometimes higher than body-weight exercises, they aren’t as efficient as barbell or dumbbell exercises for constructing muscle.

2. It’s troublesome to make use of progressive overload with resistance bands.

One of the simplest ways to make sure you preserve getting greater and stronger is to drive your muscle tissue to provide higher and higher ranges of stress in your exercises. This is named progressive overload, and the best solution to obtain it’s by step by step lifting heavier weights over time.

Once you use a barbell, this can be a easy course of: you add weight to the bar each time you’re robust sufficient to take action.

Issues aren’t fairly so easy while you use resistance bands. Resistance bands have totally different stress ranges (which you’ll be able to consider as totally different weights), however the jumps between every are bigger than the jumps you’d make with standard weightlifting.

For instance, each time the burden you’re utilizing for a barbell train begins to really feel too simple, you would possibly add 5 kilos to every aspect of the bar (10 kilos complete) in order that the train feels difficult once more. You should utilize an identical technique while you practice with resistance bands, solely the increments are more likely to be bigger—15-to-25 kilos normally.

The issue with that is that it forces you so as to add weight quicker than it’s best to, which regularly causes weightlifting plateaus and will increase your danger of damage.

3. They’re extra awkward to make use of than free weights.

Usually talking, band workouts are extra awkward to arrange and do than free-weight workouts, particularly relating to performing tried and true muscle-building workouts equivalent to squats, deadlifts, and lunges.

What’s extra, resistance bands generally tend to shift misplaced whereas understanding, which makes it troublesome to trace your progress throughout exercises and from week to week.

As an example, while you wrap a band round your again to do a set of banded push-ups, it’s possible you’ll unknowingly have the band twisted, looped too low round your mid-back, or too excessive round your shoulders or neck. 

It will change the way in which the train feels set-to-set and will alter the quantity of resistance your muscle tissue work in opposition to, which makes precisely monitoring your exercises nigh-on unimaginable. 

Once you practice with barbells, dumbbells, and machines, workouts are extra steady and balanced and each set feels just about similar, which helps to make coaching extra snug and progress extra constant.

The Greatest Resistance Band Workouts

Earlier than we get into the greatest resistance band exercises, we first must cowl the greatest resistance band workouts in your chest, again, shoulders, legs, and arms.

Resistance Band Chest Workouts

1. Banded Push-up

Whereas holding one finish of an train band in every hand, wrap the band round your again. Get on all fours and place your arms barely wider than shoulder-width aside. Along with your arms outstretched, the band ought to cross just below your armpits, or excessive of your triceps.

Lengthen your legs behind you, in order that your weight is supported in your arms and toes, and your physique kinds a straight line out of your head to your ft. Preserving your again straight, decrease your chest to the ground, after which push your physique up and return to the beginning place.

2. Banded Toes-Elevated Push-up

Whereas holding one finish of an train band in every hand, wrap the band round your again. Place your arms barely wider than shoulder-width aside and relaxation your toes on a bench, chair, or different floor that’s about knee-height off the ground. Along with your arms outstretched, the band ought to cross just below your armpits, or excessive of your triceps. Straighten your again in order that your physique kinds a straight line out of your head to your ft.

Preserving your again straight, decrease your chest to the ground, after which push your physique up and return to the beginning place.

3. Banded Chest Press

Wrap an train band round a sturdy publish, piece of furnishings, or tree at in regards to the peak of your midchest. Flip your again to the publish, seize maintain of 1 finish of the band in every hand, carry your arms to nipple peak in order that your elbows are barely behind you and the band passes excessive of your triceps, and place your ft shoulder-width aside

Press the ends of the band straight out in entrance of your chest, then reverse the motion and return to the beginning place.

Resistance Band Again Workouts

1. Banded Deadlift

Stand on the center of a heavy resistance band together with your ft barely lower than shoulder-width aside and your toes pointed barely out. Bend over and grasp one finish of the band in every hand by pushing your hips again. Take a deep breath of air into your stomach, flatten your again by pushing your hips up barely, after which drive your physique upward and barely again by pushing via your heels till you’re standing up straight. Reverse the motion and return to the beginning place.

2. Banded Row

Wrap a resistance band round a sturdy publish, piece of furnishings, or tree at in regards to the peak of your stomach button. Maintain one finish of the band in every hand and stroll backward, permitting your arms to straighten, till the entire slack is out of the band. 

Plant your ft about shoulder-width aside and bend your knees barely. Preserving your again straight, pull each arms towards your torso till they’re flush together with your chest, then return to the beginning place. (In case you can’t get your arms to this place, take a half-step ahead to cut back the stress within the band.)

3. Banded Lat Pulldown

Wrap a resistance band round a pull-up bar, attic rafter, or another level a number of ft above your head. Maintain one finish of the band in every hand and stroll backward, permitting your arms to straighten, till the entire slack is out of the band. 

Pull each ends of the band straight down till your arms are under your chin. Reverse the motion and return to the beginning place.

Resistance Band Shoulder Workouts

1. Banded Overhead Press

Stand on the center of a resistance band whereas holding one finish of it in every hand. You possibly can stand on the band with each ft subsequent to one another, or stagger your stance and stand on it utilizing just one foot.

Raise your arms to your shoulders together with your palms going through away from you, then press the band straight up over your head. Decrease your arms to your shoulders and return to the beginning place.

2. Banded Lateral Increase

Stand on the center of a resistance band whereas holding one finish of it in every hand. You possibly can stand on the band with each ft subsequent to one another, or stagger your stance and stand on it utilizing just one foot.

Increase your arms out to the edges till your higher arms are parallel with the ground, then reverse the motion and return to the beginning place.

3. Banded Face Pull

Wrap a resistance band round a sturdy publish, piece of furnishings, or tree at about shoulder peak. Maintain one finish of the band in every hand and stroll backward, permitting your arms to straighten, till the entire slack is out of the band. Get up straight with a slight bend in your knees and place your ft shoulder-width aside.

Whereas conserving your elbows up, pull the band towards your eyes permitting your arms to maneuver aside till they’re above your shoulders, then reverse the motion and return to the beginning place.

Resistance Band Leg Workouts

1. Banded Squat

Stand on an train band in order that it’s below the center of each ft. Place your ft just a little wider than shoulder width aside and level your toes barely outward. Bend over, seize the unfastened finish of the train band, and pull it over your shoulders (it’s possible you’ll must bend over if it’s a powerful resistance band), holding it in place together with your arms.

When you’re standing up with the resistance band pulling in your shoulders, straighten your again and sit down. Keep in mind to maintain your again straight and push your knees out in the identical course as your toes all through every rep. 

2. Banded Single-Leg Squat

Place your proper foot on an train band in order that it lies below the center of your foot. Bend over, seize the unfastened finish of the train band, and pull it over your shoulders (it’s possible you’ll must bend over if it’s a powerful resistance band), holding it in place together with your arms.

Take a giant step again together with your left foot in order that the ball of your foot is resting on the bottom. Decrease your self till your proper thigh is roughly parallel with the ground. Then, arise and return to the beginning place

3. Banded Single-Leg Romanian Deadlift

Place your left foot on an train band in order that it lies below the center of your foot. Bend over and seize the unfastened finish of the train band in your left hand.

Preserving a slight bend in your left knee, lean ahead, extending your proper leg behind you and bringing your chest nearer to the bottom. When you begin to really feel a stretch in your hamstrings and your again is nearly parallel with the ground, contract your glutes and return to the beginning place.

Resistance Band Arm Workouts

1. Banded Biceps Curl

Stand on the center of a resistance band together with your ft about six inches aside. Bend down and seize one finish of the band in every hand. There ought to be no slack within the band together with your arms at your sides.

Brace your core and convey each of your arms as much as your shoulders by bending on the elbows. As you carry your arms, flip your wrist in order that on the prime of the rep, your palms are going through your shoulders. Reverse the movement to return to the beginning place.

2. Banded Triceps Pushdown

Wrap a resistance band round a pull-up bar, attic rafter, or another level a number of ft above your head. Stand upright or lean barely ahead, seize one finish of the band in every hand, and push the band downward by straightening your elbows. As soon as your arms are straight and at your sides, reverse the movement to return to the beginning place.

The Greatest Resistance Band Exercises

The next are two of the greatest resistance band exercise plans for constructing muscle. There’s a three-day total-body resistance band exercise routine for rookies, and a four-day higher/decrease routine for people who find themselves intermediate or superior.

The Greatest Full-Physique Resistance Band Exercise Plan for Newbies

On this newbie resistance band exercise program, you do three exercises per week and alternate between Exercise A and Exercise B each time you practice.

For instance, one week your coaching schedule would appear like this:

Monday: Exercise A

Tuesday: Relaxation 

Wednesday: Exercise B

Thursday: Relaxation 

Friday: Exercise A

Saturday: Relaxation 

Sunday: Relaxation 

And the next week, your exercise schedule would appear like this:

Monday: Exercise B

Tuesday: Relaxation 

Wednesday: Exercise A

Thursday: Relaxation 

Friday: Exercise B

Saturday: Relaxation 

Sunday: Relaxation

Full-Physique Resistance Band Exercise A

• Banded Squat: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Push-up: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Row: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Triceps Pushdown: 3 units of 10-to-20 reps with 2-to-3 min relaxation

Full-Physique Resistance Band Exercise B

• Banded Deadlift: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Lat Pulldown: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Overhead Press: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Biceps Curl: 3 units of 10-to-20 reps with 2-to-3 min relaxation

On this higher/decrease resistance band exercise program, you do 4 exercises per week: Two higher physique exercises and two decrease physique exercises. On your upper-body exercises you’ll alternate between Higher-Physique Resistance Band Exercise A and Higher-Physique Resistance Band Exercise B, and also you’ll use the Decrease-Physique Resistance Band Exercise for each lower-body exercise.

Right here’s the easiest way to schedule your exercises every week:

Monday: Higher-Physique Resistance Band Exercise A

Tuesday: Decrease-Physique Resistance Band Exercise

Wednesday: Relaxation

Thursday: Higher-Physique Resistance Band Exercise B

Friday: Decrease-Physique Resistance Band Exercise

Saturday: Relaxation 

Sunday: Relaxation 

Higher-Physique Resistance Band Exercise A

• Banded Push-up: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Lat Pulldown: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Overhead Press: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Face Pull: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Bicep Curl: 3 units of 10-to-20 reps with 2-to-3 min relaxation

Higher-Physique Resistance Band Exercise B

• Banded Row: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Toes-Elevated Push-up: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Lat Pulldown: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Lateral Increase: 3 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Triceps Pushdown: 3 units of 10-to-20 reps with 2-to-3 min relaxation

Decrease-Physique Resistance Band Exercise 

• Banded Squat: 3 units of 10-to-20 reps with 2-to-3 min relaxation

• Banded Deadlift: 3 units of 10-to-20 reps with 2-to-3 min relaxation

• Banded Single-Leg Squat: 3 units of 10-to-20 reps with 2-to-3 min relaxation

• Banded Single-Leg Romanian Deadlift: 3 units of 10-to-20 reps with 2-to-3 min relaxation

FAQ #1: What’s the very best ​​resistance band exercise for ladies?

Women and men are physiologically very comparable, so ladies can use any of the resistance band exercises on this article.

That stated, ladies are inclined to have barely totally different objectives than males. For instance, most girls wish to develop their legs, abs, and butt, whereas males want to coach their chest, shoulders, and arms.

If you’d like an train program and food regimen plan that’s particularly designed to assist ladies achieve muscle in all the fitting areas and lose fats like clockwork, then take a look at my best-selling health guide for ladies, Thinner Leaner Stronger.

FAQ #2: What’s the very best chest resistance band exercise?

The perfect chest resistance band exercise is:

• Banded Toes-Elevated Push-up: 4 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Push-up: 4 units of 10-to-20 reps with 2-to-3 min relaxation
• Banded Chest Press: 4 units of 10-to-20 reps with 2-to-3 min relaxation

(And if you wish to change it to a chest and tricep resistance band exercise, add 3 units of 10-to-20 reps of banded triceps pushdowns to the top of the exercise above.)

FAQ #3: Do I must take dietary supplements if I comply with a resistance band exercise routine?

You don’t must take any dietary supplements to realize muscle and power on a resistance band exercise routine, however the fitting ones may also help. (And should you’d like particular recommendation about precisely what dietary supplements to take to succeed in your health objectives, take the Legion Complement Finder Quiz).

Listed here are the very best dietary supplements for supporting your resistance band exercises:

• 0.8-to-1.2 grams of protein per pound of physique weight per day. This gives your physique with the “constructing blocks” it must construct and restore muscle tissue and allow you to recuperate out of your exercises. If you’d like a clear, handy, and scrumptious supply of protein, strive Whey+ or Casein+.
• 3-to-5 grams of creatine per day. It will increase muscle and power achieve, enhance anaerobic endurance, and cut back muscle harm and soreness out of your exercises. If you’d like a 100% pure supply of creatine that additionally contains two different components that can assist increase muscle development and enhance restoration, strive Recharge.
• One serving of Pulse per day. Pulse is a 100% pure pre-workout drink that enhances power, temper, and focus; will increase power and endurance; and reduces fatigue. You can too get Pulse with caffeine or with out.