Tips from the Pros

Try training with resistance bands!

Flexible and powerful, resistance bands are perfect for spicing up your workouts no matter what your fitness level is. Let’s count the reasons why you should make them part of your routine stat!

They’re flexible

A popular tool used by physiotherapists for injury rehabilitation and an ally for fitness instructors who like to work them into their classes, resistance bands are a favorite in the health sphere, and for good reason. Resistance bands come in all kinds of different sizes to bring you a wide range of intensity, making them workout accessories that are just as essential as dumbbells. As flexible to the touch as they are to use, they’re easy to incorporate into almost any routine, from basic fitness to more intense strength training. With this piece of equipment, you can work your upper and lower body in a variety of ways. Once you place it on your upper or lower limbs, a resistance band adds progressive resistance to the area you’re targeting, depending on how tightly you’re pulling on the band.

They’re gentle on the joints

Resistance bands strengthen your muscles in a gentler and less restrictive way than dumbbells. They’re excellent for beginners and anyone just getting back into exercise. With a single resistance band, you can adjust the difficulty of your workouts to your current goal and fitness level, instead of needing a whole set of dumbbells with different weights. If you’re looking for a versatile piece of equipment you can use as your fitness progresses, get yourself a resistance band!

They’re multifunctional

Easy to slip into your workout bag and take with you wherever you go, these flexible but sturdy bands can be used for exercises anywhere, both indoors and out, to help you gain muscle tone, strength and power. After exercise, a resistance band transforms into the perfect post-workout accessory, deepening your stretches and promoting muscle recovery. It can even make it easier to achieve your first pull-up or muscle-up. A resistance band is a must-have tool for mastering more challenging exercises like these.

Resistance band exercises

So we’ve covered the perks of resistance bands, but how exactly should you use them for strength training? There is a vast array of exercises you can do with this piece of equipment, as you can see in our Resist programs:

  • Guys, you can incorporate resistance bands into strength training exercises that work your chest and arms as a way to spice up the demand you put on your muscles. For instance, not only can you use a resistance band to do biceps curls and build serious strength in your biceps or bent-over rows to sculpt your back, but you can also use one for push-ups or abs exercises if your goal is to build a six-pack. Resistance bands make your strength training even more motivating. Build muscle without getting ever bored!
  • Ladies, add a resistance band to your favorite exercises such as glute bridges, squats and kickbacks to sculpt your legs, glutes and abs. Try resistance bands for more fun and less time on the mat.

How to pick your resistance bands

All resistance bands have varying levels of resistance depending on their size and thickness.

Like dumbbells, there are a few guidelines you should follow when it comes to picking the right resistance bands for you. First, you should decide what kind of exercises you want to use them for according to your level of strength.

  • <11 to 22 lb (<5 to 10 kg):
    • For beginners
    • For your upper body (if you’re more advanced)
    • For warm-ups
  • 22 to 66 lb (10 to 30 kg):
    • If you’re more advanced
    • For lower body exercises for people of all levels
  • >66 lb (>30 kg):
    • For targeting your upper and lower body if you’re more advanced

The resistance needs to be strong enough to challenge you but you should be able to make it to 15 to 20 repetitions before you reach failure. Beyond that, you need to increase the resistance in order to make any progress, but only if you’re using the right technique.

And last but not least, never base your resistance band selection on its color. Always pick your resistance bands based on their resistance! There is no standardized color code for all resistance bands.

Small but mighty, resistance bands are for anyone looking to add equipment to their workouts. It’s easy to make them part of your strength training sessions and effectively get stronger using progressive resistance. Explore our collection of resistance band exercises with our program Resist for men and for women now!

The Author

FizzUp Staff

FizzUp Staff

As passionate bloggers, the FizzUp Staff’s sole purpose is to motivate the community with insightful and fun articles. Team spirit is one of our core values, whether we’re at work or exercising together in the FizzUp Box.