Resistance bands have a lot going for them. They’re super affordable, versatile, portable, and most importantly, effective. It’s no surprise how many people incorporate them into their routine.
Gustav Gossweiler invented resistance bands around 1896, but they didn’t start gaining popularity until around the 1960s. They were first used in physiotherapy, but the athletic applications caught on quickly.
They’ve been around for over 100 years because, well, they work. We’re going to show you how to workout with resistance bands to hit just about every muscle in your body.
What Exactly Are Resistance Bands?
Resistance bands are just like the rubber bands you keep in your desk drawer and they work the same way. You stretch a rubber band by pulling it apart, and the more it extends, the harder it is to stretch it any further.
The LetsFit Resistance Band Set costs about $25 and includes various tension bands from 10 to 50lbs. It comes with padded handles, ankle straps, and a door anchor. Comes with a bag to carry them and even an exercise guide.
This is a great set for anyone just starting out.
How Resistance Bands Work.
Resistance bands follow the same principle. As you stretch the band, it becomes harder to extend further. So the more you try to stretch a resistance band with your arms or legs, the more work you demand from the muscle.
Some bands have handles on either end, and some are a closed loop, like these Fit Simplify Bands. The type of bands you choose will depend on your personal preferences, and which exercises you plan on doing.
Trainers are always coming up with clever ways to challenge each and every muscle in the body using these bands. They actually have one advantage over dumbbells, barbells, or weight machines. That advantage is versatility.
Why Are Resistance Bands Popular?
There are numerous exercises you can do with a resistance band. You can target a specific muscle or a group of muscles. There are several routines that can give you a full body workout including your core (which is sometimes left out of a “full body” routine).
You can increase the difficulty of a squat by adding a resistance band, or you can imitate the movement of a rowing machine. You can even decrease the difficulty of a pull-up by letting the band help to support your bodyweight until you build up enough strength to do one on your own. That’s versatility.
Types of Resistance Bands
There are several types of resistance bands, the most common being the following:
Bands with handles – The most common type of bands. You can get a full set for about $30.
They’re also color-coded to differentiate their tension (how hard they are to stretch). You can go with the easier, stretchier ones if you’re just starting out or recovering from an injury. Or, you can pick a harder band if you’re ready to build and tone some muscle.
Most cost less than $30 and that’s for a set of 4 or 5 of different strengths. You’ll want a variety to use for different muscle groups – your quads are obviously going to be stronger than your biceps.
How Are Resistance Bands Beneficial?
Resistance bands are super versatile and you can use them anytime, anywhere. They’re affordable enough for just about anyone, but the benefits don’t end there:
Resistance bands are affordable and there are tons of brands and styles to choose from.
You can work out with a resistance band anywhere. No need for a dedicated space, bulky equipment, or going to the gym.
Complementing weight training with resistance band training can work muscles that are normally difficult to target.
The resistance band is lightweight, compact, and fully portable. You can carry it with you anywhere you go.
Resistance bands present an increasing degree of difficulty as you extend the band through the movement. This builds up strength and works the muscle in a manner that free weights simply can’t do.
There are hundreds of exercises you can do with a resistance band. You can target every major muscle group with compound movements as well as perform single-joint assistance exercises.
These bands are versatile. You can make any exercise harder or easier by adding a resistance band to the mix. Get creative. You’re not limited to the movements you find here!
How to Perform a Full-Body Workout Using Resistance Bands
Performing an exercise correctly is the single most important factor, safety first. Next comes choosing the right difficulty level. It’s best to start with minimal resistance and move gradually to harder bands.
Workout with the bands just as you would with free weights. Perform 3 sets of 8-12 reps per exercise doing at least one exercise per muscle group listed below. Use a band that makes the last few reps difficult to complete. Once you can perform all 30 reps of an exercise, it’s time to move up to a stronger band.
If you’re doing the full body workout, take at least one day off in between. If you’d prefer to workout more often, consider a split routine – upper body one day, lower body the next, a day off, repeat. Another option would be upper body pushing movements one day, upper body pulling the next, lower body, repeat.
If you’re ready to really go for it, this All-Inclusive Set from Taimasi has everything you need for under $30. Multiple types of bands, handles, loop bands, a figure 8 band, carry bag, workout guide, and even a jump rope for some cardio.
Here’s a suggested breakdown of a full-body workout.
Chest
The resistance band push-up is one of the best you can do to engage your chest. In addition to your pecs, this will work your shoulders, triceps, and abs.
Wrap the band around your palms, pass it over your shoulders, and go for a regular push-up.
Shoulders
There are plenty of resistance band shoulder exercises, but one of the best is the overhead press. Stand on the band with your feet shoulder width apart. Stand up straight and stretch the ends of the band straight up over your head with palms facing forward. Keep your hands a little wider than shoulder width. Keep your forearms perpendicular to the ground as you bring your elbows down to your sides. That’s one rep.
The bow and arrow is also a fun movement.
Triceps
The tricep overhead extension is done by standing on the middle of the band with feet together. Hold the ends of the band behind your head with elbows pointing up. Keep your elbows still and extend the bands upward using your triceps.
Back Muscles
The bent-over row is a multidimensional, compound exercise that engages almost your entire back, your core, arms, legs, and glutes. This one alone is a full-body workout!
Just be sure to focus on keeping good form with your back straight.
Biceps
Bicep curls are simple, straightforward, and effective.
While sitting, put one end of the band under your foot, and rest your elbow on your thigh. With your palm facing upward, pull up the band towards your shoulder, hold, slowly return to starting position and repeat. You can do one arm at a time or both simultaneously. You can also vary this movement by doing standing curls.
Quadriceps
There’s an ongoing debate between which movement should be crowned the king of all exercises – the squat or the deadlift – but you can perform both with resistance bands. The Squat will engage your quads more while the deadlift will better target your glutes and hamstrings (see below).
Glutes
A combination of squats and deadlifts will give your entire lower body a significant workout.
Abs
Abs require an integrated approach to address the various muscles, but if you want a single exercise that engages most of your core muscles simultaneously, try the bicycle crunch.
A Few More Things
Some people think they need to go to the gym every single day or shell out thousands of dollars to create a home gym, just to stay fit, but that’s just not necessary. Actually, you can build your own home gym on the cheap, and resistance bands can be a super affordable and versatile addition to that gym!
If you’re unsure about your current level of fitness and health, always check with your doctor before beginning any new exercise regimen. Remember to warm up properly to reduce risk of injury and stay hydrated during your workout.
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