Gymstick workout at home and on the road

The Gymstick is a simple piece of training equipment that combines a light stick with resistance bands. With it you can do strength, mobility and core exercises at home, outdoors or while traveling, without having to haul along dumbbells or bulky equipment.

Why is the Gymstick useful at all?

If a piece of training equipment fits in a corner, the car or a travel bag, you’re far more likely to actually use it. The Gymstick is exactly that kind of tool. It’s no miracle cure, just a practical helper for days when getting to the gym doesn’t fit into your plans or when you want a short workout at home.

The basic idea is simple: the gymnastic stick gives the movement direction, and the resistance bands provide the resistance. That means you can do familiar exercises, but the training load comes not from heavy metal but from the tension of the bands. Arms, shoulders, back, legs and abs all get their share.

About a year ago, this training tool was introduced to trainers and enthusiasts in Finland. Now it has reached Estonia too. That explains why the Gymstick feels both a little new and familiar at the same time: a stick, a resistance band and your own body weight have long been used in training.

How does the Gymstick work in training?

Gymstick training is a combination of a gymnastic stick and resistance bands. The light stick acts like a bar, but the weight comes from the stiffness and tension of the bands. The more the band stretches, the greater the resistance.

This makes the movement feel different from one done with an ordinary dumbbell. For example, when you lift a leg while standing, the band can help the leg move upward. Then you have to slow the movement down. The effort is felt most clearly when you push the leg back down. So what actually happens? The muscle works both during the movement and while controlling it.

Control is what matters here. If you pull fast and let the band snap back abruptly, the exercise quickly loses its purpose. A calm tempo keeps the body steady and makes the training load more even. It also suits those who want to learn to feel the movement better.

Three ways to use it

• Use the stick on its own if you want to improve shoulder, chest or back mobility.
• Use the bands on their own for simpler strength exercises, such as rows and extensions.
• Use the whole piece of equipment together if you want exercises with a barbell effect, but with lighter and more compact gear.

Gymstick and training load: what do the colors show?

The color of a Gymstick isn’t just a matter of looks. Different colors mean different resistance. That’s good, because a beginner and an experienced exerciser don’t need the same tension.

• Green is the lightest and offers resistance of up to 12 kg.
• Blue offers resistance of up to 15 kg.
• Black offers resistance of up to 20 kg.
• Silver-gray is the stiffest and offers resistance of up to 25 kg.

A simple rule: start on the lighter side. If the band pulls your body crooked during the exercise or you have to yank the movement through by force, the resistance is too high. A good rep looks calm, not haphazard.

A lighter Gymstick works well for warm-ups, recovery movement and learning technique. The heavier version is the right choice when your posture stays under control and you want to do more forceful rows, squats and presses.

The Gymstick in practical use

The big plus of this tool is the space it saves. The Gymstick is very light, lets you work hard and takes up little room. That makes it a good companion for training in the garden or on the beach in summer. It’s also a good thing to take on trips when the hotel gym is poor or there isn’t one at all.

When choosing exercises, think first about the body area, not about how many new movements you can learn at once. For one workout, 5-7 exercises are plenty: one for the legs, one row for the back, one press for the chest or shoulders, one exercise for the arms and a couple for the core muscles.

Honestly, not every workout has to be long. If you have 15-20 minutes, you can do a short circuit workout. Go through the exercises calmly, rest briefly and repeat the circuit. The most important thing is that the band doesn’t lead you; you lead the movement.

FAQ: Gymstick questions

Is the Gymstick suitable for beginners?

Yes, if you choose lighter resistance and learn the exercises at a calm tempo. At the start, good position matters more than a heavy training load.

Does the Gymstick replace the gym?

Not entirely. In the gym you can increase the training load more precisely. But the Gymstick is a good solution for home workouts, for travel and for days when you need to get your whole body moving quickly.

Which color should I choose first?

If you’re unsure, choose the lighter option. Green, with resistance of up to 12 kg, is better for learning than a band that’s too stiff and ruins your technique.

Original source: Annabella and various online articles

Author: Kaisa Teimann

Source: WHO – physical activity.

PS Come and work out! ArtGym