5 Benefits of Resistance Bands That Will Turn You from Sceptic to Believer

After training at home for several months during the coronavirus pandemic, we reached a conclusion that surprised even us: resistance bands have real, solid benefits — and we actually enjoy training with them.

It may not sound like a major revelation, but for us it genuinely was. Our strength training philosophy has always been a simple one: lift heavy weights, perform basic compound movements, then put them down. Repeat next time with slightly heavier weights.

Our preferred “heavy weights” were always barbells and dumbbells. They are easy to quantify, which makes progression simple — whether we add plates to the bar or pick up a heavier dumbbell. On top of that, they are standardised and easy to find in any gym.

Honestly, we were fairly sceptical that effective strength training was possible without serious weights. So at the gym, we relied almost exclusively on free weights, with a little cable work now and then.

Why resistance bands became a real solution

When gyms closed, we had to rethink our strategy completely. At home we had a few sets of dumbbells and an EZ bar with small plates, but everything was far lighter than what we normally used. Buying additional weights was not a realistic option — because of cost, limited space and sold-out stock in online shops.

What we did find relatively easy to get hold of? Resistance bands — the large, looped kind, not the mini bands for legs. We ordered a few, and very quickly realised that their benefits are not to be dismissed.

Here is what we learned.

1. We can work almost every muscle group with resistance bands

Resistance bands come in different resistance levels: the thicker the band, the harder it is to stretch. In addition, the further we stretch it, the more the resistance increases.

That means bands are not “one-size-fits-all”. You need several types to work different muscle groups effectively.

We use three bands:

• a thin one (approx. 5–16 kg resistance) for small muscles: biceps, triceps, rear deltoids
• a medium one (approx. 14–27 kg) for the back and upper body
• a thick one (approx. 23–55 kg) for the lower body, especially deadlifts

Resistance can also be adjusted through the length of the band. For example, on biceps curls, if we stand higher up on the band, the exercise becomes harder.

2. We can reproduce gym exercises without being at the gym

At the gym, we used cable machines a lot for pulling exercises, because they allow you to change the angle and activate the muscles differently.

Resistance bands let us create an improvised pulley system, even at home. We can use a door anchor system or improvise a simple one, as long as the anchor point is solid and safe.

We have even used very stable outdoor metal structures to vary the pulling angles: vertical pull-downs, rows, horizontal pulls.

On top of that, bands are excellent for assisting pull-ups. If we cannot yet do a full pull-up, the band helps by providing support. Important: thicker bands offer more assistance, not more difficulty.

3. Bands load the muscles differently from free weights

Initially, we used them only for warm-ups or mobility. When we integrated them seriously into our workouts, the difference was clear: the final part of the movement is far more demanding.

Unlike dumbbells, where tension drops towards the end of the movement, bands increase resistance exactly at the point of maximum contraction. This helps us work the “weak” points in certain exercises, such as the final lockout on deadlifts.

An unexpected bonus: we are tempted to hold the contraction for a few seconds, which increases intensity without adding weight.

4. They are excellent for efficient supersets

Supersets — performing two exercises back to back without rest — are an effective method of increasing training intensity.

We started using bands as the second exercise in supersets, in order to fully exhaust the muscles we had already worked:

• pull-ups + band pull-downs
• Romanian deadlifts + band hamstring curls
• dumbbell triceps extensions + band extensions

Although we were not fans of supersets before, the “burn” effect convinced us to keep them going forward.

5. They are affordable, economical and take up very little space

Had it not been for the limitations of space, cost and availability, we would probably have carried on exclusively with weights. But weights are bulky and expensive.

Resistance bands are far more affordable. A complete set costs about the same as a single pair of plates and takes up minimal space. They can be stored in a drawer, under the bed or in a rucksack.

Even though we sometimes miss the adrenaline of lifting heavy weights, resistance bands have made our home workouts far more enjoyable and effective. And even when we return fully to the gym, we will certainly be keeping them in our training routine.

Source: https://www.self.com/story/benefits-of-resistance-bands