(More tension is the equivalent of more weight, to put it in lifting terms.) Bands often are color-coded, with greater tension offered as the band colors get darker. Resistance bands range from simple, flat therapy bands to flat loop bands and elastic tubing with interchangeable handles that make them more user-friendly.Ĭhoose a set of bands with varying resistances, or tension levels. The review looked at 18 trials involving 669 participants.
Stretch band free#
It can also help melt away fat.Ī study published in 2022 shows that resistance band training lowers body fat in people who are overweight better than other forms of training, including free weights and bodyweight exercises. Working with resistance bands doesn’t just build muscle. A decent set of resistance bands costs about $25, far less than other strength-training equipment.Īre resistance bands good for weight loss? As for traditional weights … well, you’re not getting that past a TSA checkpoint. Resistance bands can easily fit in a travel carry bag to let you work out wherever you may roam. And exercise bands allow you to increase or decrease resistance simply by shortening or lengthening the band.
You can vary workouts on the fly by changing movements to challenge your muscles in different ways, says Travers. Eventually, they became much more mainstream as people discovered the perks of training with these giant rubber bands. Resistance bands began as a way for nursing home residents to build strength. “In many ways, bands put more tension on your muscles and work them longer during movements.” Benefits of resistance bands “Resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights,” says Travers. In fact, a 2019 study shows that training using resistance bands provides similar strength gains to using conventional gym equipment. Do resistance bands build muscle?Ībsolutely. The force it takes to stretch the bands works your muscles just like using free weights or machines. In resistance band training, you replace bulky exercise equipment with rubber resistance bands that you stretch. Let’s walk through some tips and exercises with Travers. There’s a correct way to use the bands in order to gain their muscle-building benefit. “ No matter what your fitness level, resistance bands are a great piece of equipment to use,” says exercise physiologist Christopher Travers, MS.īut don’t let the simplicity of resistance bands fool you. The reason? They’re easy to use, extremely versatile and powerfully effective. PolicyĮxercise resistance bands have become a mainstay of workout regimens for both muscled-up gym veterans and fitness training newcomers. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. Cleveland Clinic is a non-profit academic medical center.
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