Resistance bands: exercises and buying guide

Resistance bands have become one of the most popular home training tools thanks to their affordable price, compact size and scientifically proven effectiveness. Whether your goal is building strength, rehabilitation or general fitness, resistance bands offer a flexible solution for every exerciser.

What are resistance bands good for and how do they affect the muscles?

Resistance bands create resistance for the muscles through elasticity: the more you stretch the band, the greater the force. Unlike free weights, the resistance increases across the range of motion – this is called variable resistance. This means the muscle is loaded most intensely exactly where it is biomechanically strongest, at the end of the movement path.

Several studies have documented that during resistance band exercises the target muscles are activated in a similar way to free-weight exercises, judging by EMG signals. If you want to know which muscles specific exercises load most effectively according to research, see also the best exercises based on EMG studies.

Resistance bands are best suited to:
– Strength training – upper-body, lower-body and core exercises
– Active warm-ups and active recovery – low load on the joints
– Rehabilitation – controlled resistance with a lower risk of injury
– Explosive training – athletes use them to develop speed and jumping ability

According to the Estonian Health Board’s physical activity recommendations, adults should do muscle-strengthening activity on at least two days a week – resistance bands are one of the most convenient tools for meeting that recommendation.

Which resistance bands should you choose? A buying guide for beginners and advanced trainees

There are four main types on the market:

• Loop bands: a closed ring, suited mainly to lower-body exercises (squats, glute exercises, abductors).
• Mini bands: shorter loop bands, used for joint activation and rehabilitation.
• Long loop bands / power bands: long closed bands that you can use for pulls, presses and assisted pull-ups.
• Tube bands: with handles, suited to two-handed exercises.

Resistance levels by color (approximate, varies by manufacturer):

Buying guide for beginners: start with a set that includes 3–4 bands of different resistance – this allows a progressive training load without having to make new purchases. For building a whole training program, see how to build a training program: the complete guide.

Choice of material: bands that contain latex are more elastic, but they must be kept away from heat and direct sunlight. Latex-free (TPE) bands are the better choice for people who are prone to allergies.

How do you do effective exercises with resistance bands?

Resistance bands are suitable for training the whole body. Here are the basic exercises with technique notes:

Upper body:
– Chest press: stand on the middle of the band, hold the handles at chest level and press your hands forward – elbows pointing down, not out to the sides.
– Row: anchor the band at knee height, pull your hands toward your body with your elbows going back, and squeeze your shoulder blades together.
– Lateral raise: stand on the middle of the band and raise your straight arms out to the sides to shoulder height.

Lower body:
– Squat: stand on the middle of the band and hold the ends at your shoulders – variable resistance loads the quadriceps more intensely in the upper part of the movement.
– Glute bridge: place the band over your hips and above your knees, press your pelvis up and hold for 2 seconds.
– Lateral band walk: mini band above your knees, keep your feet hip-width apart and take steps to the side – effective for strengthening the abductors and external rotator muscles.

Basketball players and other jumping athletes use resistance bands actively to develop explosive strength and jumping ability – you’ll find more specific exercises in the article how to jump higher – exercises basketball players could do.

Resistance bands are also excellent for Pilates-style controlled training, where movement quality and core stabilization are central – see course: Pilates exercises on the mat and machines.

Progression (ACSM recommendation): start with 2–3 sets of 12–15 repetitions with a light band; increase the resistance when the last repetitions no longer require noticeable effort (Ratamess et al., 2009).

Does training with resistance bands give the same results as free weights?

2019. A systematic review and meta-analysis covering 8 randomized controlled trials found that training with elastic bands improved muscle strength just as much as training with traditional resistance equipment – no statistically significant difference was found between the two methods (Lopes et al., 2019). This is an important finding for anyone who wants to train at home without a lot of equipment.

Main benefits of resistance bands:
– Affordable price and compact size – suitable for travel and home use
– Safety – the band can’t drop on you, which makes it suitable for rehabilitation and older people
– Variable resistance – the muscle works through the entire range of motion
– Suitable for warm-ups and active recovery

Important limitations: the maximum absolute weight is lower than with barbell lifts in weightlifting and powerlifting; resistance bands do not fully replace specific strength training for very experienced lifters.

References

• Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. (2019). Effects of Training With Elastic Resistance Versus Conventional Resistance on Muscular Strength: A Systematic Review and Meta-Analysis. SAGE Open Med. 7:2050312119831116. PMID: 31161686
• Ratamess NA, Alvar BA, Evetoch TK, Housh TJ, Kibler WB, Kraemer WJ, Triplett NT. (2009). American College of Sports Medicine position stand. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 41(3):687–708. PMID: 19204579
• Health Board. (2022). Physical activity recommendations for Estonian adults. Tallinn: Health Board. Available at:

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