Body bands, also known as resistance bands, are versatile fitness tools suitable for all fitness levels. They are affordable, portable, and joint-friendly. These bands come in different tensions or resistance levels, usually light, medium, heavy, or extra heavy. They can be used as an alternative to bodyweight training, or to add difficulty to the same bodyweight exercise. They are easily transported, lightweight, and great to travel with.
To use, either stand on one side of the band and pull up the other (for example, to do a bicep curl); tie it around a tree or bannister to provide resistance for a chest press or shoulder stretch; or loop it over your legs to create tension during squats. Resistance bands recruit the ‘stabilizer’ muscles, which in turn support our larger muscles and joints as we move, helping reduce the risk of injury. This makes them a safe and low impact option for beginners and older people.
There are three primary types of resistance bands—loop bands, tube bands, and power bands. Loop bands are perfect for lower-body exercises. Their circular shape allows for natural resistance during squat, hinge, or lunge variations. Tube bands are versatile and ideal for a full-body workout. They are typically used for exercises like the banded pull-apart or tricep extensions. Unlike loop bands, tube bands are longer and do not form a loop. Their length allows for an extensive range of motion, though they aren't as practical for targeting lower-body muscles. Tube bands typically have handles or can attach to other accessories at the ends.
Resistance bands are not necessarily the optimal choice for building muscle size, but they do offer benefits for leveling up your stretching routine, yoga practice, and even Pilates moves. They provide variety. You can use them for a full body workout, for mobility exercises or stretching, and, as with all strength training, they help to build muscle mass and tone. This is because when we exercise, the muscles stretch and tear, and then the body repairs the muscle fibers and they grow and get stronger – a process known as hypertrophy.
In conclusion, resistance bands are a practical choice for people with busy lifestyles or limited access to gym equipment. They are also easy to get started with and suitable for beginners and fitness buffs alike. The varying resistance levels allow for customizing the intensity of your workout, and because they provide resistance from all angles, they work your muscles differently than weights bound to gravity-based resistance.