Resistance bands are available in different shapes and materials and have different amounts of resistance, so you can tailor your home workout to your individual needs. These exercises can be performed sitting, standing, or lying.
Exercise bands are a versatile, cost-effective piece of equipment that can be used to create resistance for your workout, to enhance your muscle strength, flexibility, and range of motion, and to aid in the healing process after injury.
There are three primary resistance bands: standard, looped, and handled bands:
- Standard: They are long pieces of material without interruption. They can be knotted together to make a loop.
- Looped: These will be sewn together at both ends to create an elastic loop. Superbands are larger, thicker, and heavier rubber bands, and minibands are smaller, thinner, and lighter.
- Handled: These are like a normal band, but with handles on both ends and are generally more expensive.
There are several different levels of resistance for all three types, light to extra heavy. Manufacturers usually come with multi-packs where bands are colored according to their resistance so as to be easily identified.
Continue reading to discover more about resistance band exercises, potential risks and benefits, and how to choose the appropriate bands.
Resistance Band Exercise at Home to Get Started
Try these seven resistance band exercises, which work the main muscle groups. These activities can be done in two ways:
- Use the Circuit plan: Complete one Circuit of all the exercises, 8-15 reps per set. Repeat the circuit after 1-2 minutes of rest. Do 5 to 8 circuits or as many as possible in 20-30 minutes.
- One by one: Perform all the sets of one exercise, then move on to the next exercise. Try to complete 3 to 5 sets of 8 to 15 reps for each exercise.
For both methods, rest 15-60 seconds between each set.
At the start of each exercise, ensure that there is little or no slack while holding bands.
These bands should be tight enough that you’re not just holding them, but not so tight that you’re working against the resistance.
Bands of Resistance Squats
Squats are a great lower-body building exercise that develop lower-body muscle mass, strength, and balance. Using a loop band may also be able to further activate the hip muscles and increase the range of motion, helping to support walking posture and gait.
There are multiple methods of doing banded squats. This version includes a loop band. If you don’t have a loop band, you can create a loop with a standard band by connecting both ends with a knot.
To do this exercise:
- Wrap the top end of the resistance band around your shoulders, and the bottom end under your feet.
- Feet placed shoulder-width apart, toes pointed slightly out. Hold the band at chest height.
- Squat and push your butt back into your sitting position. Move your buttocks towards the floor, keeping thighs parallel to the floor. Make sure to keep your back straight.
- Return to the standing position.
Seated Row
Completed while sitting, seated rows work a number of muscles in the back and arms, and can help correct a slouching stance. This exercise may be done using any kind of resistance band.
In order to do this exercise:
- Sit on the floor with legs straight in front.
- Wrap the middle of the resistance band around the middle part of your feet, and hold one end in each hand.
- With arms extended, pull the resistance band toward your body until your hands are just below your chest. Think about starting the movement with your elbows, and keep your head up!
- Bring arms slowly back to starting stretch position.
Chest Exercise
Chest press is a popular workout for strength and mass development in the chest, shoulders, and triceps.
Lying on a flat bench and using handled loops can help you generate more force during this exercise, but it’s also effective if you lie on the ground and use other resistance bands.
This exercise can be done:
- Wrap the resistance band under the bench. On a bench, lie down with your feet bent at a 90-degree angle on the end of the bench. Grab one end of the band in each hand.
- Push hands up towards the ceiling, with elbows slightly out. Keep the back flat while performing the exercise; if you were to arch your back, it will cause injury.
- Lower hands to chest – control the movement.
Lying Crushers of Skulls
This is a great exercise for the triceps muscles and is called skull crushers. Increasing triceps strength will increase your strength in other exercises like the chest press and overhead press.
This exercise can be performed using any type of resistance band. Lying on a bench may also help increase your range of motion, but it’s not necessary.
- Attach the resistance band to the end of the bench.
- With your arms held straight above your head, lie flat on your back. Grip one end with each hand, and pull upward, straight to the ceiling. The outside of your hands should be facing up.
- Bend your elbows, putting your hands to your forehead.
- Straighten out your arms, hands over your chest.
Biceps Curl While Standing
Biceps curls are a popular exercise to build the biceps and forearm muscles. You should be able to use a heavier-handled resistance band than a standard one, as the handles are more stable.
The following exercise can be done:
- Take the shoulders apart shoulder-width and position the feet on the center of the band.
- Grip one end in each hand, with the palms facing forward.
- Raise hands toward shoulders in a curling motion. Keep your elbows close to your sides.
- Slowly lower the hands back down, keeping the arm under the hand.
Cycling Crunch
A resistance level is added to bicycle crunches to engage the abdominal, lower body and stabiliser muscles more effectively.
This exercise should be done with a miniband looped around the body. A standard band can be used to create a loop with a knot.
How to do this exercise:
- Sit on the floor with a resistance band around the middle of your feet.
- Lying on your back, put the tips of your fingers behind the base of your skull. Your fingers shouldn’t push your skull forward during this movement, but instead only provide support.
- Keep your knees bent at 90 degrees, and raise your knees off the ground.
- Stretch your right leg straight out and twist your right shoulder and elbow towards your left knee.
- When returning the right leg to 90 degrees, extend the left leg and turn the left shoulder & elbow towards the right knee.
- Continue this movement, alternating sides.
Overhead Press While Standing
The overhead press works the upper body, including the shoulders, upper chest, and triceps muscles, which can help to create balance in the upper body and improve posture.
This exercise is also best performed with handled bands, but can also be performed with other types.
To do this exercise:
- Place feet on the middle of the band and stand shoulder-width apart.
- With one arm in each hand, raise hands towards the collarbone, palms facing forward.
- Tighten abdominal muscles, squeeze your buttocks, and press hands toward the ceiling.
- Controlly bring hands back down to the starting position.
Factors to Consider While Buying Resistance Bands
Other considerations when purchasing resistance bands are the thickness, width, and material of the band, as well as the type of resistance band and the resistance level.
The thicker the bands, the more resistance they will provide. Bigger bands will be more comfortable around the body parts like thighs or shoulders, but can be bulkier and heavier too.
Natural latex and rubber, alloy steel, cotton, foam, and polyester are the most popular materials available. Be sure to read the materials on the packaging label if you have any allergies, such as to latex.
You may wish to purchase lighter, standard resistance bands if you’re recovering from injury or are training a variety of smaller muscles.
Conversely, if you are training bigger muscle groups and want to build strength, size, and power in your muscles, you might want to buy heavier, looped bands.
If you are not sure what resistance bands to buy, consult with a personal trainer, healthcare professional, or physical trainer. They are able to guide you in choosing the most suitable one for you.
Resistance Bands Have Several Benefits
Resistance bands may offer comparable increases in muscle strength to using free weights, such as dumbbells and machines. They can assist in maintaining resistance by performing exercise, particularly at the start and end phases.
They can also assist with enhancing:
- range of motion using different angles of movement
- engages the stabilization muscles around the joint and muscle to promote stability
- Explosiveness (jump, sprint and change of direction)
They’re also incredibly lightweight, compressible, and portable when compared to free weights and machines, allowing the user to travel with them and work out almost anywhere, including at home, outdoors, or in a hotel room.
Resistance bands can add resistance to build muscle, but they can also take body weight off of some exercises to allow you to progress.
Examples include resistance band pull-ups that help you work up to being able to do unassisted pull-ups.
They are also frequently recommended physical therapy exercises to facilitate recovery, rehabilitation, and flexibility.
Potential Dangers of Resistance Bands
Like other exercise equipment, using resistance bands may cause injury and carry other possible risks.
The greatest danger is for them to snap or break. This may result in what is commonly referred to as “backfire,” or the body part being pushed against the resistance jerking forward, causing a strain in the joint or muscle.
Resistance bands may also be hard to hold for some people, particularly the standard or looped bands. Too tight or wrapping a band around the hands can result in bruising or partial blood flow obstruction, which can make the hands feel numb.
The Bottom line
Exercise bands are an exercise device that can actually assist you in building strength, boosting range of motion, and building muscle mass.
Standard, looped, and handled resistance bands are the most popular varieties. Some types are more useful for some purposes, and may be adaptable to a variety of exercises.
If you do not know how to use the resistance bands, you might want to consult with a health care professional or personal trainer. They can help to create a program for you and give you tips on correct form.
