How to Use Resistance Bands

One of the most inconspicuous workout supports you’ll find among fitness devotees, resistance bands pack a surprising punch.

As highly portable space-savers, resistance bands can be a breeze to store in your gym bag—and a beast to use while you train. Whether you want to increase total-body strength or take it easy while recovering from an injury, their magic lies equally in their convenience and versatility.

If you’ve been curious about resistance bands, it’s helpful to get a sense of which type is right for your routine. Plus, with some go-to resistance band workouts to add to your repertoire, you can get started experimenting with this flexible training tool the next time you hit the gym.

What are Resistance Bands Used For?

Compared to other fitness equipment, resistance bands are shockingly affordable. A set on Amazon shouldn’t run you much more than $25, though you can often get them for less.

However, the real shock of resistance bands’ utility comes down to their versatility. These accessories can be used to level up any of the following types of routines.

Strength Training

The most common use of resistance bands is simple: build more strength. Resistance bands can be used to target various muscle groups, including those in your:

Lower body
Core
Upper body

Despite their innocent appearance, sports science suggests that these workout accessories can be just as effective as dumbbells and other heavy-duty gym equipment.

Another advantage of using resistance bands for strength training is how gentle they are on the joints. If you’re working with an injury, new to working out, or have a chronic joint illness like arthritis, they provide a milder way to get more out of your workout without overtaxing your body.

Building Flexibility

Many fitness enthusiasts tend to focus on building strength or muscle. But flexibility is an important component of overall fitness, too, as it can reduce your risk of injury and enhance your ability to move fluidly and functionally in daily life (not just in the gym).

Resistance bands can be used to widen your range of motion in:

Yoga or Pilates – Many Pilates and yoga teachers incorporate resistance bands to drive up the efficiency and results of these workouts. You might see resistance bands used during classic Pilates squats or as a prop in yoga to encourage better alignment.
Assisted stretching – By looping a resistance band around an object—whether a body part or piece of furniture—you can deepen an existing stretch. For instance, you can intensify a hamstring stretch by lying on your back, looping a resistance band around the arch of your foot, and pulling it towards you.

Recovering from an Injury

Physical therapists often use resistance bands in PT exercises to help promote muscle rehabilitation. Because of their adaptability, they can be an excellent tool for anyone—whether you’re a fitness newbie or an athlete recuperating from a stubborn injury.

You might see them used to enhance:

Range of motion exercises
Low-impact strengthening
Muscle activations (this helps keep inert muscles active and prevent atrophy in recovery periods)

What Types of Resistance Bands Are There?

There are three main types of resistance bands:

Mini Bands or Loop Bands – These are fine, flat loops, typically made out of latex. They tend to have a low resistance, so they’re an excellent option if you’ve just started your get-fit journey or are new to this piece of equipment.

Some loop bands are made with fabric, giving them a bit more grip to help reduce slippage. Fabric bands also tend to have a bit more resistance, making them an excellent option if you’ve been building strength for a while.

Tube Bands with Handles – Tube bands look a little like jump ropes, but they’re harnessed with a grippable handle. They’re most commonly used to build arm strength, often by standing on the tube and doing bicep curls or other arm exercises.
Therapy Bands – Therapy bands resemble a mix between mini bands and tube bands. They look like a non-looped band with no handles—sort of like a latex ribbon. You’ll hold each end of the band in your hand and use them for range of motion, gentle strength building, or muscle activation exercises.

How to Use Resistance Bands and 5 Exercises to Try Them With

Before you break out the bands, your first step is to pick out the right one for you. In addition to the style of band, you’ll notice many multi-packs include a light, medium, and heavy option. These refer to each band’s tension. In general, lighter bands are used to perform more reps; for fewer reps, choose a heavier band.

Once you’ve chosen your preferred resistance band type, you can get acquainted with this tool with some of the following exercises.

#1 Mini-Banded Squats

Adding a mini band to your squats will activate your glute muscles, quadriceps, and hamstrings in one fell swoop.

Try 3 sets with 10 to 15 reps of the following:

Loop your mini band above your knees.
Place feet shoulder-width apart, toes slightly turned out.
Squat, focusing on keeping your behind back and knees over your toes as you come down.
Aim to maintain tension in your band as you squat, pressing your knees out.
For added burn, squeeze your butt as you come to standing.

#2 Lateral Mini Band Walks

With a loop band in tow, even walking becomes a workout. These banded walks work the outer glutes and hip abductors.

Try 3 sets of 15 steps of the following:

Loop the mini band above your ankles or above your knees (just like those squats).
Keep your feet hip-width apart with a gentle bend in your knees, tilting slightly forward.
Side-step with your leading foot, increasing your band’s tension, then follow with your other foot, bringing the band back to its original tension.
Continue until you’ve reached your desired step count. Then, side-step in the other direction leading with your other foot.

#3 Tube Band Bicep Curls

Tube bands’ specialty are arm training exercises, and these curls target your biceps beautifully.

Here’s how to do it:

Stand with your feet shoulder-width apart and stand on the tube band, holding onto the handles with your palms facing out.
With your elbows close to your torso, draw the handles up towards your chest, bending at the elbows.
Gradually return the handles down by your sides. You can try 10 reps, with up to three sets.

#4 Tube Band Chest Press

When the chest press has a queue, you can use your handy band in lieu of equipment.

Here’s how to work your chest, shoulders, and triceps press with a tube band:

Find a stable structure—like a pole or a column—and loop the tube band around it.
Take a handle in each hand and walk away from the structure until you feel tension in the band.
Hold your hands at chest level, keeping your elbows bent. Keeping palms down, draw the handles forward to full extension.
Gradually return your hands to your chest. Repeat.

You can try 3 sets of 10 to 15 reps each.

#5 Seated Rowing with Therapy Band

When you want to strengthen your back without a mechanical rower, break out the therapy band and follow these steps:

In a seated position on the floor, loop your therapy band around the soles of your feet. Stretch your legs long in front of you.
Sit up tall and hold each end of the band with your palms facing inward. Bend at the elbows and draw your shoulder blades toward your midline, pulling the band towards you.
Gradually return your arms to their starting position.

During all of these exercises, you’ll get the most out of your routine by steadily releasing tension on the band.

Bonus: Shoulder Flossing

Don’t forget—resistance bands can be just as solid an accessory for warm-ups and cool-downs. To lubricate your shoulder joints pre- or post-workout, try this therapy band shoulder flossing exercise:

Hold your resistance band—whether a mini band, a tube band, or a therapy band—out in front of you, palms facing downward.

Tip: The tenser your shoulders, the wider your grip should be. If your shoulders are highly mobile, ensure you grip the band no narrower than a few inches past your shoulders.

Slowly, in an arc-like motion, draw your arms up towards your ears. You should be rotating at the shoulder so that your elbow creases face the ceiling.
Steadily draw your arms down past the hips and towards the floor. Your elbow creases should now be facing out.
After a pause, slowly move your arms along that arc and back to their original position.

If you’re using shoulder flossing as a wind-down routine, try syncing your breath to your movements (inhale raising the arms up, exhale drawing the arms down) for added relaxation.

Find Irresistible Training Support at Chuze Fitness

There’s no shortage of equipment and amenities to try with a membership at Chuze Fitness. From top-of-the-line machines to seasoned staff members to show you how to use them, Chuze gives you all the tools you need to realize your fitness dreams.

Plus, there’s minimal resistance in taking the first step towards your health goals: try a free, 7-day pass to take a peek at what a fitter future looks like.

Sources:

Prevention. How to Use Resistance Bands Correctly: A Beginner’s Guide. https://www.prevention.com/fitness/workouts/a60653919/how-to-use-resistance-bands/

Verywell Fit. How to Use Resistance Band Workouts for Strength and Muscular Endurance.

https://www.verywellfit.com/how-to-use-resistance-bands-8426367

Well + Good. Neck in Knots? “Shoulder Flossing” Is the Surefire Way to Loosen Up. https://www.wellandgood.com/shoulder-flossing/

Reviewed By:

Ani is the Vice President of Fitness at Chuze Fitness and oversees the group fitness and team training departments. She’s had a 25+ year career in club management, personal training, group exercise and instructor training. Ani lives with her husband and son in San Diego, CA and loves hot yoga, snowboarding and all things wellness.

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