Not only are resistance bands a great tool to help you increase your total body strength and performance, they are also one of the most cost effective and compact pieces of home gym equipment you can add to your workout space. They also are designed to provide variable resistance. This means the amount of resistive force of the band (what you feel when pulling on it) depends on its elastic material, shape, thickness, and size. The amount of force you feel can also depend on how far you stretch the band. This also means that with the variety of resistance you can achieve with just one resistance band, you could replace a dumbbell set. You will also be happy to know that resistance bands aren’t only compact and cost effective, they can get you results! Increased strength, muscles size, endurance, and stability can result from a well-made resistance band training program.
How to Use Them
Apart from slight variations in positioning and anchoring of the resistance bands, you will be using the same effective muscles developing workouts you perform with other strength training equipment. If you are new to resistance band training, I would advise starting with 2 full body workouts per week to see how your body responds to the new form of training. This will also give you enough time to rest and recover between workouts if you become sore. You should also start your workouts with a resistance band that is light enough to allow for good form through each rep and set. Usually resistance bands come in different lengths, widths, and shapes. Check these set of bands if you are looking for a great resistance band set to get started with.
After you determine which band to use you can start to select the exercises you would like to perform during your workouts. Using different lengths of your band will determine how much resistance you will feel. The shorter the distance between where you grip the band and its anchor point, the great the resistance you will feel. This may be needed for exercises that require you to use larger muscle groups, like squats, rows, and presses. When performing smaller muscle group exercises, like triceps kickbacks and lateral raises, you may need to lengthen the distance between your grip and the anchor point to reduce the resistance. Check out some of these great resistance band exercises you can start adding to your workout routine.
Lower Body Exercises
Targeted Muscles: Gluteus Maximus, Quadriceps, Hamstrings, Adductor Magnus, Rectus Abdominus, Obliques
Targeted Muscles: Gluteus Maximus, Quadriceps, Hamstrings, Adductor Magnus, Erector Spinae
Targeted Muscles: Gluteus Maximus, Quadriceps, Adductor Magnus, Soleus, Hamstrings, Gastrocnemius
Single Leg RDL
Targeted Muscles: Gluteus Maximus, Hamstrings, Adductor Magnus, Erector Spinae, Quadriceps, Gluteus Medius, Gluteus Minimus, Quadratus Lumborum, Obliques
Targeted Muscles: Gluteus Medius, Gluteus Minimus, Tensor Fasciae Latae, Gluteus Maximus
Upper Body Exercises
Bent Over Row
Targeted Muscles: Trapezius, Middle Trapezius, Lower, Rhomboids, Latissimus Dorsi, Teres Major, Deltoid Posterior, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major Sternal, Biceps Brachii, Triceps Long Head, Erector Spinae, Hamstrings, Gluteus Maximus, Adductor Magnus, Quadriceps
Targeted Muscles: Deltoid Anterior, Deltoid Lateral, Supraspinatus, Triceps Brachii, Trapezius, Middle, Trapezius Lower, Serratus Anterior
Targeted Muscles: Biceps Brachii, Brachialis, Brachioradialis
Targeted Muscles: Triceps Brachii
Targeted Muscles: Deltoid Posterior, Infraspinatus, Teres Minor, Trapezius Middle, Trapezius, Lower Rhomboids
Band Modified Pushups
Targeted Muscles: Pectoralis Major Sternal, Pectoralis Major Clavicular, Deltoid AnteriorTriceps Brachii
Workout Exercise Selection
|Full Body:||Upper Body:||Lower Body:|
|Squat RDL||Bent Over Row||Front Squat|
|RDL||Resisted Push Ups||RDL|
|Bent Over Row||Shoulder Press||Stationary Lunges|
|Resisted Push Up||Arm Curls||Single Leg RDL|
|Arm Curl||Tricep Kickbacks||Crab Walk|
|Tricep Kickback||Reverse Fly’s|
Example Workout Frequency
For each workout, you should perform 2-3 sets of 15-12 repetitions for each exercise. Be sure to take 45-60 seconds of rest between each set and exercise. As with any exercise program, make sure to speak with your physician before starting these or any other workout program.
More Resistance Band Equipment Options