Complete Guide to Using Resistance Bands for Exercise

Home workouts are now more practical and flexible, especially with resistance bands, which can replace expensive gym equipment. This simple, elastic band provides varying levels of resistance to train muscles from the arms and legs to the core.

Resistance bands are lightweight and portable, making them suitable for both beginners and professionals. To achieve maximum results, consistent practice is essential. Read this guide to learn more about resistance bands.

What Is a Resistance Band?

A resistance band is a simple piece of elastic exercise equipment used to train various muscle groups in the body. Its function is similar to weights like dumbbells or barbells , but it is more flexible and lighter.

There are several types of resistance bands that can be tailored to your training needs. These include loop bands, which are circular in shape, and tube bands with handles for movements similar to gym cables.

Then there are also therapy bands which are usually used in physiotherapy, figure-8 bands with a figure-eight shape for isolation exercises, as well as small mini bands which are often used for glute and leg muscle activation.

Compared to other fitness equipment, resistance bands offer several advantages. They are inexpensive, practical, portable, and can be used for a variety of exercises without requiring a lot of space. Furthermore, the resistance level is adjustable, making them suitable for both beginners and experienced athletes.

However, their drawbacks include not providing the same feeling of weight as barbells or gym machines, and their elasticity can decrease with prolonged use. Nevertheless, resistance bands remain a popular choice for home workouts due to their functionality and efficiency.

Also Read: Various Types of Squats that You Need to Know!

Benefits of Exercise with Resistance Bands

1. Increase Muscle Strength

Exercising with resistance bands can actually help increase muscle strength. Unlike barbells, resistance bands apply constant pressure throughout the movement, forcing muscles to work from start to finish.

This maximizes contractions and makes the workout more effective. It doesn't just target large muscle groups like the chest, back, or legs. Resistance band workouts can also strengthen smaller muscles like the shoulders, arms, and wrists.

Resistance bands come in a variety of resistance levels, from lightest to heaviest. Using just one piece of gym equipment, you can perform progressive overload , which helps optimize muscle development.

2. Increase Body Flexibility

Besides being great for building muscle strength, resistance bands are also highly effective for improving flexibility . You can perform a variety of stretching exercises to help your muscles become more flexible.

Flexible muscles will reduce your risk of injury during exercise. Resistance band exercises are also beneficial for stretching the muscles in your shoulders, hips, and lower back. This exercise will also help improve joint mobility, so you won't experience frequent pain.

Most weightlifters use resistance bands as part of their warm-up before lifting weights. This way, joints and muscles are better prepared, making core training safer, more comfortable, and achieving optimal results.

3. Cheap Gym Equipment Alternatives

Not everyone has the space or budget to buy barbells, kettlebells, or even large gym equipment. That's where resistance bands come to the rescue. They're much cheaper, smaller, and easy to carry around.

You can buy resistance bands from SVRG starting at around Rp 90,000. Despite their low price, their benefits are worth it. You can do a full-body workout using just long resistance bands.

4. Safe for Beginners or During Recovery

Resistance bands, also considered home gym equipment, are arguably more beginner-friendly than barbells or other heavy weights. The pressure is lighter and you can adjust it, so the risk of injury is also much lower.

This is why many people who are just starting out are recommended to use bands first. The goal is to get their muscles and joints used to basic movements without having to endure excessive weight.

Resistance bands aren't just for beginners; they're also a go-to for physiotherapists for muscle and joint rehabilitation programs. For those recovering from an injury, bands can help keep muscles active without putting excessive strain. So, they're safe, effective, and won't discourage you from exercising.

5. Free to practice anywhere!

This gym equipment has the advantage of being portable. So you can still exercise whether you're on a staycation in Puncak, camping in the woods, or visiting a waterfall.

Because bands can be folded down as small as possible, they easily fit into a bag and can be carried anywhere without hassle. Resistance bands are a practical solution for exercising without having to carry bulky weights.

Also Read: 7 Endurance Exercises to Keep Your Body Strong and Less Tired

How to Choose the Right Resistance Band

1. Understand Band Resistance Levels

Each resistance band has a different resistance level that you can adjust to suit your needs and training progress. For more detailed information, see the following table:

2. Learn the Materials Bands Are Made From

When choosing a resistance band, material is an important factor that's often overlooked. Latex is the most commonly used material due to its high elasticity, excellent durability, and comfortable feel when pulled.

Latex bands are also typically more responsive, meaning the tension feels consistent when you pull and release, resulting in a more optimal workout. However, if you have allergies, you should be extra cautious. Latex bands can cause itching for some people.

As an alternative, you can use resistance bands made from non-latex materials such as TPE (Thermoplastic Elastomer) or even cloth. Cloth bands also feel more gentle on the skin, are less sticky, and are generally more durable because they don't become brittle or tear easily. However, the level of elasticity can vary slightly.

3. Band Length and Size

The size and length of the resistance band determine how versatile this home gym equipment can be used in your workouts. Short or mini bands are typically smaller and are ideal for glute and thigh exercises, or simply for mobility training.

Meanwhile, long bands are more versatile , as they can be used for full-body workouts, assisting with pull-ups, and even strength training exercises like rows or chest presses. There are also flat bands (sheets) often used in physical rehabilitation programs or Pilates.

Also Read: 7 Tools to Build Arm Muscles That Will Make You Stronger

Guide to Using Resistance Bands Correctly for Beginners

1. How to Grip and Hook a Resistance Band Correctly

Knowing how to grip and hook a resistance band is crucial for a safe and effective workout. When holding your hands, ensure your grip is firm but relaxed.

If your hand muscles are too stiff, they'll tire quickly and make it harder to focus on your workout. You can vary your grip as needed:

• Overhand grip (palm down) for pushing or pulling movements.

• Underhand grip (palm up) for biceps curls.

• Neutral grip (palms facing each other) is more natural and minimizes the risk of wrist pain.

If you want to attach the band to an object, choose a sturdy anchor . You can use a door (with a special door anchor), a metal railing, or a strong pole. Never tie it to a chair or table carelessly. This can cause the band to slip, causing the band to come loose, and possibly causing injury.

2. Safe Ways to Exercise with Resistance Bands

If you want to exercise safely using resistance bands, there are several things you must pay attention to before starting the exercise.

First, avoid slipping by always checking the condition of the band before use. If there are cracks, small tears, or the texture is starting to become brittle, it's best to replace it with a new one. A damaged band can easily break mid-movement, which can cause serious injury.

Second, pay attention to your footing and practice space. Wear shoes with good grip or non-slip soles to prevent your feet from slipping when the band is pulled. If practicing barefoot, ensure the floor is dry and safe. Also, choose an area that's spacious enough to avoid restricting your movement or bumping into furniture.

3. How to Maintain Correct Body Posture During Exercise

When exercising with resistance bands, proper posture is crucial for optimal and safe results. Essentially, your shoulders should be relaxed, your back straight, and your knees slightly bent to avoid locking your joints.

Also, don't forget to keep your core muscles engaged. The method is quite simple: just pull your stomach in slightly. This not only makes the movement more stable but also protects your spine from excessive stress.

Movements should always be controlled, not jerky. Avoid pulling the band quickly and then releasing it. This careless movement can lead to injury and reduce the effectiveness of the exercise.

4. Don't forget to warm up before training

Before starting any resistance band exercise, a warm-up is essential. Warming up before exercise helps increase blood flow, prepares muscles and joints, and reduces the risk of injury.

When you start your workout with a prepared body, you'll perform at your best. Many people, especially beginners, often skip warming up, believing it's a waste of time. However, warming up is crucial for preventing injury during exercise.

Examples of short warm-ups that you can do that only take 5–10 minutes include:

1. Shoulder rotation.

2. Light squats

3. Arm pull stretch

It doesn't need to be complicated, just 2–3 sets with light repetitions. After that, your body will be better prepared for the main workout without the drama of sudden injuries. Ready for the torture?

Also Read: 10 Ab Exercises for Beginners, Get a Six Pack Fast!

Resistance Band Workout Movement Variations

1. Upper Body Muscle Exercises

Biceps Curl

This move helps shape firmer, more defined arms. It's perfect for beginners because it's simple: simply step on the band and pull it toward your shoulders, keeping your elbows at your sides.

Shoulder Press

This movement is useful for strengthening the shoulders, thus increasing stability during other activities. To do this, step on the band and then push your arms upward as if lifting a barbell.

Chest Press

This movement helps improve posture and shape the chest for a more proportional shape. It's typically performed with a band tied behind the body, then pushed forward like a bench press.

Triceps Extension

This exercise is effective for toning the back of your arms, which often harbors stubborn fat. To do this, hook the band behind your back and then push your arms straight forward or upward.

2. Lower Body Muscle Exercises

Squats with Resistance Band

Squats with a band on your thighs or with your feet planted on your feet work your quadriceps , hamstrings, and glutes. The band makes the load more challenging, which helps build lower body muscle faster.

Glute Bridge Band

This move is great for toning your glutes and improving hip stability. A band is usually placed around your thighs for added resistance.

Side Steps

Side steps with a band on your thighs/legs work your hips, outer thighs, and glutes. They're beneficial for strengthening your side muscles for better balance.

Leg Extension

You can do this move by tying a band around your ankles and then kicking forward. It's very helpful in strengthening your leg muscles for everyday activities and other sports.

3. Core Muscle Exercises

Standing Rotation

This movement is done by pulling the band to the side of the body like a waist twisting movement, helping to shape a slimmer waist.

Russian Twist with Band

This move is great for burning belly fat while improving core strength. The band is pulled from side to side while the body is in a semi-sitting position.

Plank Band Pull

This move works the abs, shoulders, and back all at once, making the core more stable and strong.

Start Improving Your Body Fitness with Resistance Bands!

Resistance bands have proven to be one of the simplest and most effective exercise tools, especially for home workouts. Everyone from beginners to athletes can increase muscle mass with resistance bands.

The key is choosing the right band for your needs, maintaining control of every movement, and practicing consistently. Maintaining these three things will definitely yield noticeable results, from stronger muscles, a more flexible body, to improved mobility.

For those of you looking to start or upgrade your workout, check out SVRG's resistance band collection. The selection is comprehensive, the quality is top-notch, and it's sure to suit all your training needs. You can shop online through the website or visit the SVRG Bintaro or SVRG Surabaya offline stores. Don't just lie down, get moving!