Do Resistance Bands Actually Work?

Yes! They are actually considered one of the most efficient and versatile workout accessories there is, as well as being very affordable, lightweight, simple to use and never difficult to transport anywhere - just pop them in your bag!

Scientific research has demonstrated that regular elastic band resistance training will not only improve your overall function and flexibility but could give you better balance and the ideal gait for performing all exercises to the best of your ability.

Results from further studies have also indicated that by using resistance bands you are more likely to work and tire your muscles out (resulting in bigger gains) than you would bydoing isometric exercises instead.

If you’re trying to target a specific area or group of muscles, it’s easy to hone in and focus with a resistance band, which allows you to engage larger and smaller, more stabilizing muscles with ease, even in the smallest of spaces.

You can either devise your own routine or follow one of the many full-body regimes already created and easily available for free online. No matter where you are in the world, you’ll be able to get a workout in, no matter your current physique.

Do Resistance Bands Actually Work

Are Resistance Bands Better Than Weights?

That depends on your personal preference! Whilst free weights are restrictive in terms of the exercises you can perform with them, resistance bands are some of the most versatile fitness accessories out there.

Perhaps most useful is that you can choose which direction you’d like the resistance to come from and manipulate any time as you see fit. This allows you to complete a variety of different training exercises using one small, low profile piece of equipment.

Likewise, you can also wield a lot of control over a resistance band - its strength increases as it is stretched more, which lets a beginner choose where they can optimally push themselves to, avoiding unnecessary strain or injury.

If you’re a more advanced band user, you can also take advantage of their versatility by moving through your entire range of motion. Those in recovery from injuries will benefit from using bands as there’s far less gravitational pull to weigh them down.

That being said, free weights can have their benefits over bands too! In particular, they are much more accurate when it comes to using a specific weight - they are categorized by how much they weigh, allowing users to get exactly what they want.

With resistance bands, the weight might be marked, but you’ll only be able to hit the full weight if you push the band to its very limits of resistance, which can be difficult for those who are just getting started or in rehabilitation.

Moreover, using free weights can be much more encouraging and motivational, because they’re progressive. As soon as you surpass your personal limit, you can move on to the next size up, making clear and visible progress that’s measurable.

They also tend to be far more robust and difficult to damage; though resistance bands are certainly more affordable and arguably just as effective, they definitely wear out a whole lot quicker. Even if they’re still usable, they won’t be as strong.

The answer here could well be to incorporate both free weights and resistance bands into your exercise regimen. That way you can benefit from the positives that both offer, without having to do anything you dislike or that feels uncomfortable.

Can I Do Resistance Band Training Every Day?

You can, yes, but for the majority of people, it’s not going to be that beneficial. It’s easy to get the same benefits from using bands between three and five times per week, and by doing it every day you won’t see any additional visible progress.

It’s also very much recommended that you take regular rest days between your workout days, allowing the muscles to recover from being pushed to their limits. Ignoring the warning sign of a sore body and exercising anyway is a bad idea!

When it comes to improving your overall strength and muscle mass, research has indicated that three to five days is the optimum amount of exercise, and there isn’t even that much difference if you only do the minimum amount.

Plus, if you’re looking to tone up as well as shed a couple of pounds, you need to perform varied exercises that target different areas of the body, including cardio. Resistance training can only take you so far: try mixing things up a little.

Can You Get A Good Workout With Resistance Bands?

Definitely, if you’re using them correctly! Not only are they great for a range of different kinds of exercising, they are also super easy to use in any environment, and you don’t require anything else. It’s perfect if you live in a tiny apartment on a budget!

Sure, they might not look like much, but would they be popular amongst professional athletes and bodybuilders if they didn’t do anything?! As they’re available in different resistance levels, you can start easy and get progressively harder.

Plus, though they range from light to extra heavy in levels of resistance, you can adjust how much is created even further by applying either more or less slack to the band. This is perfect for those recovering from injury or trying to take things easy.

They’re some of the most effective accessories out there, too. Think about it like this: when you’re lifting a free weight, it will only ever offer maximum resistance at the beginning of a lift, where a resistance band offers max resistance all the time.

Put simply, muscle training is just forcing your body to push back against resistance. Resistance bands are very aptly named because that’s basically all that they do - but it’s also all you need for a good, sweat-inducing workout.

With the majority of band routines based on popular strength training exercises, you can use them to replicate bigger, more expensive pieces of equipment from the comfort of your home. Who needs an expensive gym membership?

Do Resistance Bands Build Muscle?

Yes, when used effectively, resistance bands can definitely be used to pump up your muscles. By working all of your stabilizing muscle groups, as well as adding some additional challenge to body-weight routines, they’re affordable AND ingenious.

It’s important to follow the same kind of a system that you would with free weights or similar, though. Start off small, with a band that offers light resistance, and try to exceed your personal best in sets and reps a couple of times...then increase them!

Once you’ve conquered the light band, it’s time to move on to medium, and then large! It’s not going to be easy, though, as the only way to get maximum results is to push the band to its limits, which requires a great deal of practice over time.

Plus, unlike with using free weights, there are no rests in between reps, which means if anything you’re probably working harder. Instead of resting, you’re fighting back against and then resisting the band as it moves from one direction to another.

Do Resistance Bands Burn Fat?

Yes, they can definitely be used as a method of weight loss. Engaging in exercise of any fashion, whether that’s going for a run, playing a game of basketball or getting some reps in with your resistance bands, is beneficial for shedding pounds.

As it’s the weight of your body that’s creating the actual exercise itself (by working against gravity) the resistance bands technically only help to make the workout more intense, which is definitely a plus if you’re trying to shift some unwanted extra weight. 

The harder you work and the more you push, the better the results! As with any attempt at toning up, your achievements are largely based on the amount of effort you put in and how committed you are to a lifestyle change.

Resistance bands in particular are good because they can also be used for building muscle as you burn calories. Pumping up your muscles increases the body’s metabolism, which is responsible for fat burning, so you can push harder than ever.

In order to lose weight, you need to combine cardio and strength training, as both are required for successful fat burn. The latter can be done with resistance bands, but you’ll have to head out for a jog or a bike ride to tick off the cardio section.

How Much Weight Is A Heavy Resistance Band?

The answer to this question depends on the brand of resistance band that you opt for! Each individual product will have a different “weight” which in the case of a band actually refers to how much resistance it offers, not how heavy the band itself is.

When you opt for a band that is marketed as “heavy” you’re looking at at least six kilograms of weight resistance or above, while those considered “extra heavy” can hit up to thirteen kilograms if not more. 

For beginners, even strong beginners, it’s recommended you start with a light or medium resistance band. These will usually offer between 2 and 5.9 kilograms of resistance, which can be further adjusted by adding more or less slack when in use. 

It’s worth noting that your body’s various muscles will respond to resistance differently. For instance, a band that your legs can push to the furthest levels of resistance with ease could be difficult to budge even an inch with your arms.

Experts recommend that you pick up a couple of different bands with varied levels of resistance so you can use them interchangeably when working out different parts of your body. If you can’t quite use any yet, they’ll give you a future goal to aim for!

How Often Should I Use Resistance Bands?

Three times a week, at least! For the majority of exercise we humans like to partake in, hundreds of scientific studies have suggested that between three and five workout days a week is more than sufficient for those keen on keeping fit.

Although you can definitely do a bit of a workout every day, it’s really important to schedule in some regular rest days as part of your regimen, in order to give your muscles the opportunity to recover in between those grueling sessions.

Pushing yourself to your extreme limits by skipping rest days might sound like commitment to getting built, but you’re actually no more likely to gain any additional strength working out seven days a week than you would form only doing five.

Plus, if you don’t give your body enough time to rest and recuperate, you’ll actually have the opposite effect and could really hurt yourself! This may put you out of action for weeks, even months, completely ruining your perfectly tailored workout regime.

Last Updated on by Adam Smith