If you were to debate the relative merits of resistance bands and free weights, surely it's a no-brainer, right? When guys like Jason Momoa and John Cena are going big in the gym, we don't see them messing around with resistance bands when there are barbells available, do we?
No. But that's not to say band workouts are a copout: As our experts explain, they can play a vital role in accessory lifts, recovery, and promoting good form—all of which is better for your long-term fitness than just banging away with a dumbbell day in, day out.
The science agrees. In a meta review of 27 studies covering 1,697 subjects, researchers found that “elastic band resistance training can improve upper and lower limb flexibility, endurance, upper strength, physical balance, and cardiopulmonary function and enhance the mental health of elderly individuals.”
It isn’t just older gym-goers that can benefit, though. A 2019 study review found that “resistance training with elastic devices provides similar strength gains when compared to resistance training performed from conventional devices.”
Looking to elongate your workout potential? Here’s everything you need to know about incorporating bands into your own fitness plan.
What is a resistance band?
If you’ve never seen one before, resistance bands are elastic bands designed for strength training, offering a versatile and effective way to enhance workouts.
“They’re especially beneficial for physical therapy and aiding in the gradual rebuilding of muscle strength,” says Victoria Norris, personal trainer at Gymbox. “You might use them for warm-ups, mobility exercises, accessing ability, and assisting with exercises like pull-ups or dips.”
Want to improve your chin ups, build up hip mobility or knee strength following an injury, or add an extra challenge to bodyweight exercises like push-ups? Or just want to get a good workout in when you’re on the move or the gym is busy? Look no further.
As for varieties, bands usually range from 1-6 pounds of resistance—often yellow in color—all the way up to 10-40 pounds—typically silver or gold. With various weight distinctions in between, you’ll almost always find a band to assist with your specific needs.
Pros and cons of using bands to build muscle
PT Anthony Maritato knows pretty much everything there is to know about getting in shape. When it comes to using bands to bulk out your frame, he explains that versatility and flexibility are the main benefits for beginners, while those further along their fitness journey may struggle to challenge themselves to the full degree using bands alone.
Pros of using resistance bands:
“Resistance band training is great for beginners due to its affordability and versatility. They’re great for on-the-go training, too, helping maintain consistency.
“Most initial strength gains come from improvements in the central nervous system, and resistance bands can effectively replicate most exercises typically performed with dumbbells, barbells, or weight machines, providing sufficient stimulus for muscle adaptation and strength gains in beginners.
“Resistance bands allow for a full range of motion, promoting better muscle engagement and joint mobility. They are also safer and easy to use for all body types and fitness levels, offering varying resistance levels to match the user’s progression. This adaptability makes them an excellent tool for gradually increasing strength.”
Cons of using resistance bands:
“When building muscle, a sufficient loading stimulus is necessary to trigger hypertrophy. For a lot of us, resistance bands may not provide enough of a challenge to adequately overload the muscles.
“You can buy resistance bands with very high resistance levels, but these bands are often so thick that they lack the elasticity needed for a full range of motion.
“Over time and with use, the band material will degrade and eventually fail. There is a significant risk of injury if a band breaks while performing exercises.”
Resistance bands vs. weights: do weights have any advantages?
Norris is more definitive. “If you want to get stronger and build muscle faster, focusing on weights and compound movements is the way to go,” she says. “It's easier to track your progress, and you can lift heavier compared to just using resistance bands. While you can use bands to mimic barbell squats, there will be a limit to how much you can progress using bands alone.
For Maritato, the best option comes down to subjective factors like your goals, ability and experience. “There is no such thing as better or worse without context,” he says. “Free weights, such as barbells, might be ideal for a 35-year-old powerlifter but may not be suitable for a younger baseball player looking to develop athleticism and power in their sport.”
Maritato points out that free weights are more consistent than bands; a 25 pound kettlebell will always weigh that much and is unlikely to break. But weights are more expensive, and you need a greater range to get a full workout. That's not a problem if you have a gym membership, but a definite consideration if you’re working out from your garage or spare room. And, while free weights dropped on your toes aren’t nice, neither is a snapped resistance band pinging you in the cheek.
The best way to use bands in a workout
James Adams, a strength and conditioning coach at Great British Racing, is a fan of bands’ versatility. “If you don't have access to equipment, whether you’re at home, or traveling for work, incorporating a variety of bands can provide a good full-body workout and effectively increase resistance in movements such as push-ups, squats, and rows,” he says. “They’re small, lightweight, and easy to pack in your kit bag, so—the ideal pre-match/run/ride warm-up.”
With that in mind, Maritato shares one of his favorite dynamic hotel room workouts using bands. Use whichever thickness of band is most comfortable for you, aiming for four sets of ten reps with a two-minute rest between exercises. After that, you’ll be more than ready to hit the pool.
- Over-the-Shoulder Bodyweight Squat
Place a resistance band loop over your shoulders and under your feet. Perform squats while the band provides resistance, ensuring proper form by keeping your chest up and knees tracking over your toes. - Standing Trunk Twists
Secure one end of the resistance band at a fixed point. Stand with feet shoulder-width apart, holding the other end of the band. Twist your torso to one side, then return to the starting position. Repeat on the opposite side, engaging your core throughout the movement. - Diagonal Chops
Secure one end of the resistance band either high or low. Stand with your feet together, holding the other end of the band. Step away from the secured end and perform a diagonal chopping motion, pulling the band across your body and twisting your torso. Repeat on both sides. - Squat Row
Secure the resistance band at one end. Stand holding the opposite end of the band with both hands. Squat down, reaching forward, then return to a standing position while pulling back against the band in a rowing motion. Ensure you engage your back and keep your core tight. - Good Mornings
Place a large resistance band loop under your feet and over your shoulders. With a slight bend in your knees, hinge at your hips and lower your torso until it is parallel to the floor. Return to the starting position, squeezing your glutes and maintaining a neutral spine throughout the movement.
This story originally ran on British GQ.