Using resistance bands can give your muscles a good challenge. They are a useful inexpensive training tool that can target any body part without putting pressure on the joints. While the usual strength exercises focus on bigger muscle groups, resistance band exercises can be great for targeting those smaller muscles that function as stabilisers, too.
Shape & size of resistance bands
Looped bands
- Shorter and thinner, also called mini bands or TheraBands,
- Longer and thicker
Non-looped bands
- Available with or without handles.
- I tend to recommend the following set to my clients as they have an attachment loop and set of handles
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Colour & Resistance Level:
- Resistance bands come in many different colours – not every band in the same colour will offer the same resistance – it depends on the manufacturer.
- Resistance levels vary from light to heavy: thinner, smaller bands normally come in ranges from 1-10 kg (2-40 lbs) and longer
How to Use the Bands
- Many exercises you perform with traditional weights, you can also do with resistance bands
- They use a similar movement pattern, so there is great transferability between the two types of workouts.
- You will want to use a slightly higher rep range when doing resistance band workouts. You will not be lifting as much weight as you would with free weights so the added reps will help to improve strength and help you progress more.
Attachment Points
- I generally use 3 attachment points for band work: high; waist level; low
- You can use the loop in the pack to put in a door hinge at any level
- Alternatively secure to a heavy piece of furniture/ the stairs but make sure it is stable
No Attachment Point
- You can do some exercises standing on the band/ securing on the feet, but reduces the range of exercises
For some ideas as to how to use your bands, please refer to my other blogs on resistance bands :
Are resistance bands better than cables?
6 circuits using Resistance Bands
Rachel Law is a personal fitness trainer based in New Malden, Surrey. Qualifications: ActivIQ Level 3 Personal Training; Burrell Education Pregnancy Exercise Prescription; Burrell Education Advanced Pregnancy Wellness Practitioner; Burrell Education Advanced Post Natal Exercise Prescription; Burrell Education 3rd Age Women Optimal Health and Nutrition; Burrell Education Peri Natal Athlete; Burrell Education Pelvic Flow and Freedom; Olympic Weight Lifting; Premier Global Kettlebells; FIE Level Assessment and Mentoring