Do you travel a lot and find it hard to consistently get a workout in?
Do you want to add incremental challenge while strengthening stabilizing muscles?
Are you trying to get help with pull ups??
In any case, resistance bands may be the right choice for you!
Keep reading to get the insider scoop on resistance bands, how they can benefit just about anyone, find some new resistance band workouts to try out, and take a look at the 12 best resistance loop bands out there.
- TOP 12 Best Resistance Bands and Reviews 2021
- Rogue Monster Bands
- Victorem Booty Resistance Band Trainers
- Serious Steel Assisted Pull-Up, Resistance & Stretch Band
- 321 STRONG Exercise Resistance Bands
- Odoland Resistance Band Workout Kit
- Black Mountain Products Resistance Band Set
- Master of Muscle Resistance Bands
- Bodylastics Resistance Band Set
- Wearbands Training System
- Lifeline Resistance Band Travel System Pull Up Assist Band
- Rogue Shorty Monster Bands
- Phantom Fit Resistance Bands
- What Are Resistance Bands?
- Resistance Bands or Dumbbells – Which is Better?
- Are Resistance Bands Good for Building Muscle?
- What to Look For to Choose the Best Resistance Bands?
- 8 Benefits of Using Resistance Bands
- Great Resistance Bands Workouts and Exercises
- Don’t Resist the Urge
TOP 12 Best Resistance Bands and Reviews 2021
What Are Resistance Bands?
The best resistance bands are essentially large reinforced rubber bands.
Made of strong, thin rubber, some with handles on the ends, this piece of workout equipment is durable and efficient.
The level of resistance provided by your resistance bands vary based on three things:
- Position of the band: you can tailor the resistance of the same band by stepping on it to restrict the amount of rubber available for you to push or pull.
- Length: A long band will have greater elasticity, making an easier motion. A shorter band has less material. As a result, it will cause the motion to be more difficult.
Unlike free weights, good resistance bands do not depend on gravity to place a load on your muscles. Instead of only working out on a vertical plane, which is offered by free weights, you can exercise on a vertical and horizontal plane.
As a result, you will be able to perform more natural exercises that will mimic movements that occur in day-to-day life.
Resistance bands are also used to help you with pull ups and chin ups.
Others use smaller resistance bands around the knees, thights or ankles to work the butt and thighs.
Resistance bands really are very versatile, portable, travel friendly and they work!
Resistance Bands or Dumbbells – Which is Better?
Resistance bands vs weights, which is better?
Ask Jeff Cavalier with Athlean X and he will tell you-USE BOTH TOGETHER! Using bands with weights creates synergy and works a wider range of muscle.
Jeff tells it like it is: Don’t discount Resistance bands because they are “little stretchy things and are not as rugged as iron” because resistance bands will get you the most out of your workout.
Are Resistance Bands Good for Building Muscle?
James with James Grage has me convinced that yes, bands can indeed build muscle.
He makes a few good arguments for the muscle building potential of resistance bands in this video, including:
- Weights work in the vertical plane, using gravity, while bands work in ALL planes using resistance.
- You can’t cheat with bands.
- Bands offer CONSTANT resistance, whereas weights have more resistance or less, depending on the angle.
- Resistance bands are misunderstood, underestimated and underappreciated. They are not just for seniors and soccer moms, they can offer serious resistance that can make the strongest powerlifter shake with fatigue.
Can You Build Muscle With Resistance Bands?
What to Look For to Choose the Best Resistance Bands?
Before you purchase your first set of resistance bands, have your goal in mind.
There are several different reasons resistance bands are used – strength training, booty building, pull up assistance and rehabilitation of muscles or joints to name a few.
Bands used for strength training are not ideal for rehabilitation, just as rehabilitation bands won’t help to build real strength.
With this in mind, let’s take a look at the two types of resistance bands on the market:
With a cylinder-like shape, this type of band has handles included in an effort to fit your needs during a strength-training workout.
There are many different styles and ways to use them, which we will get to below.
These oversized rubber bands are geared towards rehabilitation, strength training and pull up assistance.
They are essentially large, flat rubber bands with varying levels of resistance to aid in recovering strength in damaged muscles or joints, strength training or pull up assistance.
These bands don’t have handles, they are just like rubber bands and come in a loop.
Minibands are short, usually between 10 and 15 inches in diameter.
These bands are designed to work your legs-specifically the hips, glutes and thigh muscles.
Some are simply rubber, while others come in more comfortable cloth covered versions. These bands are usually wide so they won’t roll up while you move.
8 Benefits of Using Resistance Bands
Exercising regularly improves physical and mental health. Exercise adds physical strength, builds mental toughness, and helps you navigate the demands of your daily life much easier.
Sometimes, though, your body needs a curveball thrown at it to break up your usual iron pushing or cardio routine.
Here are eight benefits of adding resistance band workouts to your routine that are sure to shake things up.
Resistance Bands are Versatile
If you buy a treadmill you can only walk or run. If you buy an exercise machine, you can only do the workouts the machine was made for.
If you buy resistance bands you can tailor a workout to exercise your ENTIRE body.
Using only one piece of equipment.
Resistance Bands are Portable
There’s virtually no other piece of exercise equipment as portable as resistance bands.
You can easily pack them up in your suitcase, throw a few in your car, or move them to any room of your house. You can even rid yourself of the need for a “workout room.”
With resistance bands, you can get back the space your other equipment requires and use it for something else.
Resistance bands make the perfect workout on the go!
Resistance Bands are Cost-Effectiveness
Buying iron plates for your weight lifting set costs around 50 cents per pound. Meaning one 45-pound plate can cost you $22.50!
The bands on our list all cost less than the price of a barbell set and they offer a FULL body workout.
Resistance Bands are Adaptable
Whether an advanced lifter or a newbie, resistance bands are for you. If you want to do arms one day, resistance bands will give you a nice pump.
Should you want to work your back the next day, tailor the position of your bands and angle your body differently and shred on!
Fortunately, resistance bands allow you to simply change positions during a workout so that you can make any given exercise more or less difficult and target every muscle at every angle.
Hasta la Vista, Spotter
Just about any person who has ever stepped foot in a gym knows that lifting weights without a spotter is a bad idea (even though some still do).
If you have ever gotten stuck mid-rep during an exercise you know why!
If you use resistance bands instead of weight plates, you don’t have to worry about a load of iron weight falling on your chest if you are fatigued or fail the lift.
Mix it Up
When you train regularly, your body’s muscles tear and rebuild themselves. Over time, however, your body doesn’t respond in the way that it used to when performing the same exercise.
The greatest part of the human body is adaptability. The workout last month that made you so sore you couldn’t brush your teeth the next day may not give the same result this month.
Using the best resistance bands can help to break up the monotony in your routine and easily tack on more resistance by doubling up, or going with the higher resistance band.
A Different Pump
Using resistance bands will surely give your muscles a different pump. By using resistance bands you will be allowed to perform an exercise, complete your allotted number of repetitions, easily adjust positions to decrease resistance, and perform more repetitions.
The ability to use one piece of equipment and quickly change “weight” is priceless.
Resistance Bands are Low Impact
Pushing barbells loaded with weights can really take a toll on your body over time.
Resistance bands present low impact on your joints while also keeping your muscles under tension longer.
Minimize downtime during your workouts for increased blood flow to your muscles. Maximize the space you have in your home or office by using one piece of equipment for your whole body.
Add convenience to your day and pack up your equipment with ease.
With perks like these, you are probably ready to head to the internet and start searching for some bands for yourself.
Well, you don’t need to waste your time because we have done that for you!
See our resistance band reviews above where we recommend the best resistance bands available today.
Great Resistance Bands Workouts and Exercises
Now that you know which way to go when searching for a solid set of resistance bands, let’s show you some of the best resistance band workouts and exercises, separated by muscle groups.
Keep in mind that you only need your resistance bands and a few common objects found in your home or office to complete these exercises.
- Resisted pushups: Perform this like normal pushup by getting in traditional pushup position. Take your resistance band of choice and drape it behind your shoulders and secure the band under your hands. Continue as you would with a normal pushup until failure.
- Standing chest press: For this exercise, you will need to secure your band with your door anchor or wrap the band around your doorknob or a pole. Once your band is secured, step forward until you have removed the slack from your bands. Then, step forward in a lunge-like manner and press forward as if you were pushing someone away from you. Return to the starting position in a slow, controlled manner.
- Overhead shoulder press: Place the middle of your band on the floor and step on top of it. Place your feet shoulder-width apart. Raise your hands to your shoulder while gripping the handles and press upward toward the ceiling. Slowly lower your hands back to shoulder height and repeat.
- Shoulder lateral raise: Again place the middle of your band on the floor and step on top of it with feet shoulder-width apart. While holding the handles, raise your hands outward beside your body to neck level. Lower your arms and repeat. For added difficulty, at the top of this movement move your arms in a circular motion for 10 seconds.
- Bent-over row: With your feet placed shoulders width apart, stand at the center of the band and hold the handles. Bend your knees slightly and lean forward. Pull upward toward your sides and squeeze at the top of this movement.
- Lat pull-down: Again, you’ll need your door anchor for this exercise. Once the band is secured overhead, take a seat on the floor. Lean back slightly and pull the handles back toward your sides. Squeeze hard once the handles reach your sides, then slowly release.
- Bicep curls: Stand with your resistance bands under your feet, shoulder width apart. Grab the handles and, without moving your elbows, curl your arms upward, focus on this movement and squeeze your biceps tightly at the top of this movement.
- Tricep extensions: Stand with your legs together and the band underneath your feet. Perform an overhead shoulder press. Once you get to the top of the press, allow your forearms to bend behind you while keeping your elbows locked in place. Once your forearms have dropped as low as possible without your elbows moving, use your triceps to push back to the starting position.
- Front squat: Stand over the center of the band while your legs are apart at shoulder‘s width. Squat down grab the handles and step on excess portions of the band so that there is no slack in the band from your feet to your hands. Push your body upward and feel a nice burn in your quads.
- Kickbacks: For this exercise, you will need your door anchor. Once the anchor is secure, get down on all fours, facing the anchor. Attach the resistance band to your ankle using the attachment provided. Push your foot back away from the door until your leg is straight. Squeeze with your leg straight and then slowly return to the beginning position.
The mind to muscle connection is real! Be sure to concentrate and engage the muscles you are intending to work.
Choose a band heavy enough that will only allow you to do 8-12 repetitions for best results.
If you want to do a whole workout using the exercises listed above, this is what you should do:
1Choose at least 1 workout from each of the muscle groups listed above.
2Set yourself up in an area that will give you the space needed for each exercise.
3Begin your workout by doing 30 jumping jacks – warm up and get your heart rate up.
4Begin your routine with one of the leg workouts. This will get your blood pumping and kick your body into gear.
5Cycle through each muscle group at least once.
6DO NOT REST between exercises. Use only the time it takes to get into position for the next exercise to catch your breath.
7Once you have completed each muscle group, knock out 30 more jumping jacks.
Following that routine will get you through one round of a full body workout.
We suggest you complete at least 3 rounds to really get your muscles pumping and soak yourself in sweat.
Remember, pain is gain!
Don’t Resist the Urge
It is pretty clear how convenient it is to own a set of resistance bands.
They are versatile, cost-effective, and will minimize the wear and tear that exercise can do to your body.
You can’t deny it!
Exercise is important to lead a happy and healthy life.
Do yourself a favor and get yourself a steady exercise routine.
Resistance bands are a super convenient way to get you started on your fitness journey. Don’t resist the voice in your head telling you to get healthier.
Start today and you will feel better about yourself tomorrow! So, stretch yourself (pun intended) and pick up a set of resistance bands now!
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