Strength Training With Resistance Bands

Kelly Gonzalez
Busy Bodies Health and Fitness
Date Published: January 14, 2009

Strength Training with Resistance Bands

I’m sure you’ve seen resistance bands at the gym, you know, those colorful bands of rubber tubing with handles at the end. Have you ever used them? Resistance bands can be a great alternative form of strength training.
Many physical therapists recommend resistance bands to their patients as a form of rehabilitation to aid in strengthening and stretching. The benefits that resistance bands provide has caught on for more then just those individuals who are recovering from an injury.

Athletes involved in sports that require speed and agility often use resistance bands in their training, because the bands provide a safe way to practice explosive movements and plyometrics through resistance.

Everyone can benefit from strength training. Resistance bands are a great way of strengthening every muscle in the body, and adding variety to your routine. Unlike some machines, resistance bands force you to stabilize your body while performing the movement so you reap the added benefits of increased coordination and balance. The band also provides tension through the entire repetition, which if done properly can stimulate the recruitment of more muscle fibers, which means more strength is capable of being achieved.

The best thing about resistance bands is that they are small, light, and portable. They are a great piece of equipment to have in your home, because you can get a full body workout without having to go to the gym. It’s valuable to have a stable device like a stairwell spindle or sturdy bedpost to wrap the band around for some of the exercises. If you’re going out of town on vacation and worried about not being able to hit the gym for a few days, a resistance band makes the perfect addition to your suitcase.

Resistance bands generally cost anywhere from $6-$20. The main downside is that you can’t measure your strength gains by a numerical number of the weight you are lifting. The bands range in thickness. The thicker the band the more tension it will provide. I recommend getting a set of bands that vary in thickness in order to perform different exercises. Another way to adjust the amount of tension and the intensity level is to grip the band so it is shorter and provides more tension.
Below is a routine that targets all the major muscle groups of the body using a resistance band. Try to perform 12-15 repetitions for each exercise.

For Chest
Chest Press: Wrap the band around a stable device. Stand facing the opposite direction far enough away so there is the desirable amount of resistance. With an overhand grip (knuckles up), press both handles away from as if you were doing a push-up.
Resisted Push-up: Place the band over your shoulders as you are in push up position. Hold the band under your palms so the band is relatively tight around your back. Perform a push-up against the resistance.

For Back
Low Row: Wrap the band around a stable device. Facing the same direction, grip both handles and step backwards so there is enough tension. With both hands pull back alongside your obliques and pinch your shoulder blades together, release, and repeat.
Lat Pull: Sitting on a stability ball (for the added benefit of core stability) or on a bench/chair. Grasp the middle of the band in each hand, keeping your hands close enough together to provide you with the appropriate amount of resistance. Stretch the band apart and to the sides as you pull the band down to the top of your sternum, feeling the contraction of your back and biceps.

For Shoulders
Shoulder Press: Take a handle in each hand and place the middle of the band under your feet. Bring your hands up to be in line with your shoulders. Press up overhead bringing the handles together at the top of the contraction.

For Legs and Glutes
Squat and bicep curl: Place bands under both feet, which are hip width apart as you take a handle of the band in each hand and curl your hands around. Squat down as if you are sitting in a chair, keeping your knees over your ankles, as you are coming down into a squat keep your elbows at your sides and complete a bicep curl. Release your arms down as you stand up.

For Abs
Resisted Sit-up: You can sit on a stability ball to make this exercise more difficult or sitting on the floor is fine as well. Wrap the band around a stable device, face the opposite direction and take one handle in each hand with an overhand grip. Lean back with a straight spine so you can feel the tension in your abs; sit up and perform a controlled crunch against the resistance and slowly lower back down.

Resistance bands can also aid in flexibility, which is a main component of fitness. They can help you get a deeper stretch. Try using the resistance band to stretch your hamstrings.

Seated Straight Leg Hamstring Stretch: Sit up tall on the floor with both legs straight in front of you keeping a slight bend in your knees. Wrap the resistance band around both feet and grab the middle part of the band on each side of your feet so you have enough tension. Lean forward with a straight back to feel a stretch in your hamstrings. To go deeper into the stretch release from the stretch slightly as you inhale and try to bring your chest closer to your knees as you exhale, using the band to gain more flexibility.

Resistance bands are the perfect quick and effective tool for strengthening the entire body when you have limited space at home or can’t make it to the gym. So never feel like you can’t get your workout in, just grab that piece of rubber tubing and get going!