8 Benefits of Resistance Bands and Two Workouts

8 benefits of resistance bands

The good news is, no matter your physical health or fitness goal, the popular bands have benefits for everyone. In fact, a study by the Journal of Physical Therapy Science suggests regular resistance band training can improve balance, mobility, gait function, and fall efficacy, having an overall positive impact on elderly people.

Now let’s dive into the benefits of resistance bands further.

1. Tone and strengthen

As resistance bands stretch, they create increased tension in your muscles and cause them to contract. The more you stretch the band, the more intense the resistance gets, and the harder the exercise becomes. You can also create more resistance by holding the resistance band in a way increases tension—like bringing your hands closer together when doing arm moves.

2. Add assistance, not just resistance

Resistance bands can also assist your progress with difficult exercises. For example, for those wanting to get better at pull-ups, simply attach the resistance band to the bar and either under your knee or foot to work your way up to an unassisted version. As you perform the pull-up with the band, your weight is supported by the band, making the exercise more accessible.

3. Great for stretching

Ever experienced back or neck pain? Resistance bands can be used to provide upper body pain relief through some powerful stretching moves. For a great upper back stretch, try this exercise: sit on the floor with extended legs and loop the resistance band around your feet. Grab the sides of the resistance band at shoulder width and gently curl your back away from your feet. You can also simply use resistance bands in your stretch routine after working out. With the help of rubber bands, you’ll be able to gently elongate your limbs and release any muscular tension.

resistance band exercises workouts female

4. Lightweight and portable

These bands make the perfect companion to those wanting to exercise when traveling. They are extremely lightweight and can easily be stashed in your suitcase or hand luggage.

5. Suitable for almost everyone

Resistance bands work your muscles like weights do – your muscles contract to generate force to stabilize and control the desired movement. However, unlike weights, resistance bands don’t rely on gravity to provide the resistance. This means that the body can move and expand the range of motion in certain exercises (e.g. lift the arms higher in a sidearm lift).

Resistance bands have been the staple for those in rehabilitation from a sports or muscle-related injury. This is because resistance bands don’t apply pressure in the way that weights do, keeping your joints—and everything else—safe. Moreover, people of any age and fitness level can get an effective workout using resistance bands, as many exercises and stretches can be done from a seated position.

6. Great for injury recovery

Resistance bands have been the staple for those in rehabilitation from a sports or muscle-related injury. This is because resistance bands don’t apply pressure in the way that weights do, keeping your joints—and everything else—safe.

7. Protects your bones and joints

Resistance bands help your bones get stronger pretty much the same way they do your muscles. Strength training, in general, can support your bones to build more cells and become more dense, preventing conditions like osteoporosis and back pain. Because rubber bands provide extra resistance, they increase the effectiveness of strength exercises and kick start bone building. Using resistance bands for training can also lower the impact of exercises, giving your joints a little more love.

8. Affordable

Resistance bands are inexpensive, costing anywhere between $5-10. Just bear in mind that the thicker the band, the more resistance it will have so the harder the exercises will become. Select a variety pack so you always have varying resistances to choose from.