7 Things You Didn't Know About Resistance Bands

Many of us know that resistance bands are lightweight, travel-friendly, and compact. However, many people underestimate the potential of using them. You can practically replace all your free weights and gym exercises with resistance bands. Exercises such as squats, chest press, bicep curls, or shoulder extensions can all be done with them as well. If used correctly they are capable of providing a much more intense and well-rounded workout than any other fitness equipment out there. 

It's time you get to know some lesser-known benefits and facts that you probably didn't know about resistance bands.

1. Train like a pro at home

We tend to see resistance bands used for booty, legs, and glute exercises on social media, but they’re much more than that. From home workouts to gym trainers to successful athletes (NBA, NFL, you name it) - resistance bands are being used by everyone.

Top athletes have been using resistance bands for years, in addition to their normal training sessions. The current number one ranked tennis player, Novak Djokovic, nine-time Olympic gold medalist, Usain Bolt, American football quarterback, Tom Brady, and NBA champion, Lebron James - all have raved about the benefits of resistance bands. They have shown how much more productive their workouts have turned out to be after incorporating resistance bands. Be it for enhancing flexibility & balance, improving speed, or building strength.

2. Think twice before choosing the tightest, thickest resistance band

There are various types of bands, which come in different shapes and sizes - loop bands, mini bands, tube bands, therapy bands, and many more. The tightness of a band doesn't always correlate to a higher strength level.

Using a super tight and strong resistance band can actually lead to injuries. Personal trainer DeBlair Tate says, “you want your bands tight enough to provide you with a challenge, but not too tight where it could cause you to pull a muscle” [1]. So, what's the solution? Well, you can always get a band with a higher resistance level as your strength level increases - so start with a lighter band first and work your way up. 

3. Using light bands can also help you get stronger

Personal trainer Tate explains that even if you have a light resistance band, you can still get stronger with it. The thing that matters is the number of repetitions you do with the band. If you want to increase the strength using the same band, you can simply increase the number of reps or narrow your grip position without overstretching the band [1].

4. Resistance bands are as effective as free weights

Resistance bands are used by some well-known trainers in the industry and for good reason. Studies confirm that they are not only an essential strength training tool, but also help activate major muscle groups. They are as effective, if not better than weights in doing so [2][3]. Hence, it's safe to say you can easily introduce resistance bands to your current fitness routine.

Moreover, they provide better muscle development, more functional strength while helping you to prevent injuries, and letting you target specific muscle groups. 

5. A wide range of exercises can be performed with bands

Continuing from the point above, many people believe that you can only do a handful of exercises with a resistance band, and they're not very easy to do. 

If you've worked out with free weights or gym equipment before, adapting the exercises you already know by incorporating resistance bands can be pretty straightforward. Exercises like squats, chest press, bicep curls, or shoulder extensions can all be done with resistance bands.

Furthermore, all main muscle groups can be trained using a resistance band. To make things easier for you guys, we have developed more than 50 exercises and workouts you can perform using a resistance band. From a full-body workout to training specific muscle groups, like shoulders, abs, legs, chest, etc. - we have it all!

6. They're durable enough for high-intensity workouts

Resistance bands come in various strength levels. Although they seem thin, they can adhere to similar force as free weights. You can increase the intensity of your workout and improve your performance by doing faster reps with no breaks and increasing your time under tension. Time under tension means the time your muscle is under tension during a repetition set. Not to mention, proper care of a resistance band is essential to maintain its durability and to make sure it lasts you a long time. But that is a topic for another day. ;)

7. Resistance bands help to tone, as well as build muscle

Where free weights work best through gravity, resistance bands work by how well you exert tension and stretch them.  

The more you exert tension, the more effective they are in not only toning but also building muscle [4]. Studies show that a 15 percent higher level of muscle activity and activation occurs during resistance training with bands as compared to weights [5]. 

"Unlike dumbbells, resistance bands maintain constant tension on the muscles throughout the entire movement of an exercise, and therefore create greater muscle growth," explained celebrity trainer Luke Zocchi [6]. With most gyms closed down due to the current pandemic, resistance bands can be the perfect alternative. Resistance band exercises like Resisted push-up, Biceps curls, and V-sit Chest Flys can be a great way to start building more muscle.

Moreover, the trick is to use the right resistance band, target specific body areas with specific exercises, and choose the correct resistance level. This is the reason why we developed two variations of resistance levels for our smart resistance band STRAFFR. 

Every workout can be customized to your individual needs. If you want to tone, build lean muscle, or shed some kilos, STRAFFR is the way to go.

Do you want to get a free training plan and start your personalized training routine? Head over to our website to download the free STRAFFR App now.

[1] DeBlair Fitness

[2] Muscle Activity in Upper-Body Resistance Exercises Bands vs. Weights

[3] Electromyographic Activity During Elastic Resistance & Machine Exercises

[4] Effects of a short-term resistance program using elastic bands vs. weight machines

[5] Muscle activity during high-intensity elastic resistance and free weight exercises 

[6] Resistance bands are more portable and versatile than dumbbells