Sometimes small things have a surprising effect. And that pretty much sums up resistance band training. The colour-coded, wearable machines used to be the most underrated tool in the gym, often reserved for physical therapists or the elderly. That is not the case today.
Resistance bands have had a serious impact on fitness enthusiasts during the pandemic and are growing in popularity, with the market expected to reach $1.62 billion by 2025.
After all, they're versatile, affordable, and can provide an unexpectedly intense workout.
But just like any other piece of fitness equipment, there are pros and cons (we've all had bands that tighten and become a twisted knot during a workout). Here, Daniel Saltos, aka Train with Danny, NASM-certified personal trainer and fitness influencer, covers the ins and outs of using resistance bands and offers three incredible band workouts you can do anywhere.
The pros for resistance band workouts
Compared to free weights, bands have become a crowd favorite. "Because bands are space-saving, portable, affordable, and fun, they appeal to a lot more people," says Saltos. They also give anyone the ability to exercise anytime, anywhere without having to lug around heavy equipment. "Band training offers many benefits to the body, improving flexibility, increasing strength and being great for injury prevention," explains Saltos.
While resistance bands work against you physically, they actually work for you in the injury prevention department by reducing stress on joints and tendons.
And if you're looking for more powerful muscle stimulus, bands are the way to go. Band training provides greater muscle stimulus that allows full range of motion throughout the exercise. As with free weights, there are parts of the exercise where the muscles don't do much work due to the lack of gravity.
The Cons of Resistance Band Workouts
Simply put, you can't quantify your progress like you can with weights. “Ribbons come in different colors that represent tension, such as B. easy, medium, hard and extra hard, but that makes it difficult to track improvements in specific lifts,” says Saltos. With weights, you can objectively see that you're making progress based on the weight you're using.
They break and inevitably need to be replaced. "I remember using my mom's dumbbells as a kid, and those things are still in my mom's garage." He recalls. Bands, on the other hand, tear and break due to wear and tear, and at some point you will need to replace them.
"If you're aiming to be a bodybuilder, you're probably going to want to trade the bands for some heavy weights and balls." Says somersaults, since bands aren't ideal for people looking to add size or bulk.
That being said, there is a time and place for both bands and weights, and when used together properly, they can increase strength and mobility and reduce your risk of injury.
Train with Danny with buckle band
t all bands are the same and Saltos makes sure he trains with the best. "I'm not a scientist, but the materials used to make Buckleband are unlike any other bands I've seen — it's high quality all around," says Saltos.
The stability of the buckle band comes from the buckle that holds the band together. "Unlike traditional bands, which have to be put on like a wet bathing suit (we all know how bad that stinks), Buckleband is easy to put on," he says. This preserves much of the elasticity and users don't struggle. It's a win-win situation.
Saltos believes that bands are an incredible tool that can be used by anyone and everyone regardless of fitness level. Grab some bands now and train with Danny!
3 Resistance Band Workouts You Can Do Anywhere
Resistance Band Workout 1: Full Body
a. Lateral Band Walk: 10 to 20 paces in either direction
b. Alternating reverse lunges: 12 to 20 reps
c. Plank and step: 30 seconds
i.e. One-arm lat pulldown: 12 reps (each arm)
e. Glute Bridge: 12 to 20 reps
Resistance Band Workout 2: Full Body
1. Band Archer Row to Reverse Lunge: 16 reps
2. Squat pulse: 15 repetitions
3. Lateral Bandwalk: 20 steps (each direction)
4. Kneeling Alt Pulldown: 10 reps (each arm)
5. Hydrant: 15 reps (each leg)
Resistance Band Workout 3: Glutes
1. Band squats with rest: 15 reps
2. Squat pulse: 20 seconds
3. Band Deadlift: 15 reps
4. Standing side kick with band: 15 reps (each leg)
5. Side glute raises: 15 reps (each leg)