Table of ContentsView AllTable of ContentsBefore UsingTargeting Body PartsModifications
Table of ContentsView All
View All
Table of Contents
Before Using
Targeting Body Parts
Modifications
Whether you’re working out in a gym, at home, or with a physical therapist, resistance bands can be a valuable fitness tool. These colorful bands are a cheap and convenient way to target many different muscle groups throughout the body. In addition, research has found them to be as effective as free-weight workouts in building strength.
Luis Alvarez / Getty Images
Before You Use Resistance Bands
When starting an elastic band workout, it is important to understand the purpose of this fitness accessory. These bands can provide an oppositional force to train muscles as you work out. Routine strength training has the following benefits:
Before you begin to try them out, there are several important resistance band characteristics to consider:
Color
Exercise bands come in many colors. The manufacturer usually uses these to designate the relative resistance of the band. Each manufacturer has its own unique color scheme. It is best to consult the guide that comes with your bands before you begin your workout.
Grip
Many resistance bands come in a roll and can be cut to your desired length using a pair of scissors. This type of band may be challenging to hold on to, especially for people who have a hard time gripping. In these situations, you may want to tie knots at each end of the band to make them easier to hold.
Alternatively, some workout bands come with prefabricated plastic handles installed on each end. This version is much easier to hold and provides a nice option for people who have difficulty gripping the band.
Material
Several different materials are used to make resistance bands. Some versions are produced with latex, a natural substance found in the bark of rubber trees. Unfortunately, some individuals are sensitive or allergic to this material and should not use this type of band.
Alternatively, many manufacturers also make bands with synthetic rubber products that are less likely to cause an allergic reaction. If you havea latex allergyor skin sensitivities, it is best to consult your healthcare provider before beginning a resistance band workout.
How to Use Resistance Bands on Target Body Parts
One of the benefits of resistance bands is how versatile this piece of equipment is. These bands can be used to target a wide variety of body parts. Take a look at the sections below for ways to use your bands to activate your arm, leg, butt, back, and core muscles. To start, try doing three sets of ten repetitions of each exercise.
Advice for BeginnersAs long as the exercises do not cause pain, most beginners and experienced exercisers can perform the exercises below. Those who are new to strength training may want to use a lower-resistance band at first.
Advice for Beginners
As long as the exercises do not cause pain, most beginners and experienced exercisers can perform the exercises below. Those who are new to strength training may want to use a lower-resistance band at first.
Biceps Curl
Curls with a resistance band are an easy way to targetthe biceps muscleon the front of your upper arm, as follows:
Tricep Pull-Downs
Pull-downs activateyour triceps. This muscle group, located on the back of your upper arm, helps extend or straighten your elbow.Perform them as follows:
Rows
Rows focus onthe scapular musclesthat surround the shoulder blades and help you avoid a rounded-shoulder posture.They are done in the following way:
Hamstring Curl
Curls, done as follows, are an easy way to strengthenthe hamstring musclesin the back of your thigh:
Squats
Squats are a simple way to targetthe quadriceps, a group of four muscles in the front of your thighs.Do them this way:
Standing Glute Extension
This technique targetsthe gluteus maximus (buttocks) muscleon the back of your hip:
Activity GuidelinesThe American Heart Association recommends performing resistance training, like with an elastic band, at least two times weekly. In addition, adults should do 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity weekly.
Activity Guidelines
The American Heart Association recommends performing resistance training, like with an elastic band, at least two times weekly. In addition, adults should do 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity weekly.
Resistance Band Modifications
Summary
Resistance bands are a convenient and portable way to incorporate strengthening into your exercise regimen. These bands, which are color-coded according to their resistance, have many potential benefits including increased muscle mass, enhanced bone density, and reduced frailty in the older adults. They can also be used to target a wide range of muscle groups in your arms, legs, back, and core.
6 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, CavinaAP, Pastre CM.Effects of training with elastic resistance versus conventional resistance on muscularstrength: A systematic review and meta-analysis.SAGE Open Medicine.2019;7:205031211983111. doi: 10.1177/2050312119831116Westcott WL.Build muscle, improvehealth: benefits associated with resistance exercise.ACSM’S Health& Fitness Journal. 2015;19(4):22-27. doi: 10.1249/FIT.0000000000000134Montana State University.Strength training with resistance bands-20 or 40 minute routine.Saint Luke’s.Hamstring curl (strength).American Heart Association.Recommendationsfor physical activity in adults and kids.Daryanti Saragih I, Yang Y, Saragih IS, Batubara SO, Lin C.Effects of resistance bands exercise for frail older adults: A systematic review and meta‐analysis of randomised controlled studies.Journal of Clinical Nursing.2022;31(1-2):43-61. doi:10.1111/jocn.15950
6 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, CavinaAP, Pastre CM.Effects of training with elastic resistance versus conventional resistance on muscularstrength: A systematic review and meta-analysis.SAGE Open Medicine.2019;7:205031211983111. doi: 10.1177/2050312119831116Westcott WL.Build muscle, improvehealth: benefits associated with resistance exercise.ACSM’S Health& Fitness Journal. 2015;19(4):22-27. doi: 10.1249/FIT.0000000000000134Montana State University.Strength training with resistance bands-20 or 40 minute routine.Saint Luke’s.Hamstring curl (strength).American Heart Association.Recommendationsfor physical activity in adults and kids.Daryanti Saragih I, Yang Y, Saragih IS, Batubara SO, Lin C.Effects of resistance bands exercise for frail older adults: A systematic review and meta‐analysis of randomised controlled studies.Journal of Clinical Nursing.2022;31(1-2):43-61. doi:10.1111/jocn.15950
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, CavinaAP, Pastre CM.Effects of training with elastic resistance versus conventional resistance on muscularstrength: A systematic review and meta-analysis.SAGE Open Medicine.2019;7:205031211983111. doi: 10.1177/2050312119831116Westcott WL.Build muscle, improvehealth: benefits associated with resistance exercise.ACSM’S Health& Fitness Journal. 2015;19(4):22-27. doi: 10.1249/FIT.0000000000000134Montana State University.Strength training with resistance bands-20 or 40 minute routine.Saint Luke’s.Hamstring curl (strength).American Heart Association.Recommendationsfor physical activity in adults and kids.Daryanti Saragih I, Yang Y, Saragih IS, Batubara SO, Lin C.Effects of resistance bands exercise for frail older adults: A systematic review and meta‐analysis of randomised controlled studies.Journal of Clinical Nursing.2022;31(1-2):43-61. doi:10.1111/jocn.15950
Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, CavinaAP, Pastre CM.Effects of training with elastic resistance versus conventional resistance on muscularstrength: A systematic review and meta-analysis.SAGE Open Medicine.2019;7:205031211983111. doi: 10.1177/2050312119831116
Westcott WL.Build muscle, improvehealth: benefits associated with resistance exercise.ACSM’S Health& Fitness Journal. 2015;19(4):22-27. doi: 10.1249/FIT.0000000000000134
Montana State University.Strength training with resistance bands-20 or 40 minute routine.
Saint Luke’s.Hamstring curl (strength).
American Heart Association.Recommendationsfor physical activity in adults and kids.
Daryanti Saragih I, Yang Y, Saragih IS, Batubara SO, Lin C.Effects of resistance bands exercise for frail older adults: A systematic review and meta‐analysis of randomised controlled studies.Journal of Clinical Nursing.2022;31(1-2):43-61. doi:10.1111/jocn.15950
Meet Our Medical Expert Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?OtherHelpfulReport an ErrorSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?OtherHelpfulReport an ErrorSubmit
What is your feedback?
