Resistance Bands — How to Properly Use Them: A Beginner’s Guide

If you want to embark on a strength-training journey, resistance bands are the way to go. They are pieces of rubber that form flat loops, but there are also bands with handles on each side. Resistance bands are made of latex, rubber, or fabric and come in different resistance levels — light, medium, heavy, and extra heavy. They are relatively easy to use and usually are sold in sets. 

Being low-impact, resistance bands are ideal for all fitness levels. They can help you build muscle strength or recover from an injury, targeting any body part you want. In this article, we will explain how to use exercise bands for beginners, help you choose the right one, and introduce you to a set of exercises you can do anywhere you want. 

Do Resistance Bands Really Work?

Resistance bands can help you achieve a full-body workout without hitting the gym. If you apply the right technique, you can even build muscle mass with them. As we grow older, we slowly start losing muscle mass, and resistance bands can help with that because they are just as effective as lifting weights. In fact, a 2019 study found that this type of training can be compared with training where you use gym equipment. 

There are plenty of reasons to use these rubber bands. They are inexpensive and fun to use, and you can take them anywhere (even on vacation). Don’t be misled into thinking this type of training is monotonous; instead, resistance bands provide variety. 

For instance, you can use them for a full-body workout, to tone and build muscle mass, or to stretch and work on your mobility. Being gentle on the joints, they are a great way to help you recover from an injury, but you can also use them to improve stability and posture, as well as work on your core, back, and shoulder muscles. 

How to Properly Use Resistance Bands for a Full-Body Workout

The frequency of resistance band workouts will vary depending on your schedule and the amount of time you have available to devote to them, but you should try to complete two to four workouts a week. Here is how to use stretch bands to activate your upper and lower body muscles. 

Pull Aparts

This is an excellent exercise for improving posture and toning shoulder muscles. Start by standing with your feet hip-width apart and extending your arms shoulder-width in front of you. Hold the band tight in both hands and start pulling the arms apart. Focus on squeezing your shoulder blades while stretching the band. Pause for a second and slowly return to the initial position. Make sure you do three sets with ten repetitions. 

Standing Kickbacks

Face the wall with your feet hip-width apart. Place a mini loop around your legs, above or below the knees. While holding onto the wall and hinging your hips back, lift your right leg backward and push your left leg into the floor. Pause for a few moments and lower your right leg. This exercise will leave your glutes and hamstrings burning, and you should perform three sets, with 40 seconds per side. 

Squats

Start by standing on the resistance band with your legs hip-width apart while grabbing the ends with handles in both hands. As you lower yourself into a squat position, hinge your hips and engage the core. Then, extend your knees into a standing position and repeat the process. It is recommended to do three sets of 10 to 15 reps. 

Biceps Curl

Step on the resistance band while standing. Put your arms at your sides and grasp the ends of the band. Pull the band up as you bend your elbows. Then, return the arms to the starting position. Remember to keep the palms facing up. 

Band Rows

Ensure that the resistance band is securely fastened to a door. Hold the ends with both hands (you can also cross the ends and create an X). Pull back as you bend the elbows. Squeeze your shoulder blades while performing this exercise, and make sure your elbows are always close to your sides. 

How to Choose a Resistance Band

Aside from knowing how to use them, you should also learn how to pick the right resistance bands depending on the exercises you perform. We already said they are categorized as light, medium, heavy, or extra heavy. So, what weight resistance band should I use? If you are a beginner, starting with the first one is recommended.

Also, keep in mind that legs often need stronger resistance bands, while arms need lighter ones. For this reason, it is best to invest in a set of three or five bands of different tension and combine them according to your needs and capabilities. With a variety of resistance levels, you can adjust what you're using if the exercise becomes too easy (or too difficult). 

The majority of people use loop resistance bands, also called power bands. These are single-looped pieces of rubber or latex, with resistance varying between 5 and 175 pounds. They are great for athletic performance and physical therapy. However, fabric mini loops are great if you want to exercise small muscle groups. Their resistance range is between 5 and 50 pounds, and they are ideal for exercising small muscle groups in knees, ankles, and calves. 

Conversely, some prefer bands with handles as they are easier to use. They are more suitable for beginners as you can have a better grip and control the band’s movement more easily. 

Benefits of Using Resistance Bands

Incorporating resistance bands into your fitness regimen has many benefits, especially if you are a beginner. Using them will improve your posture, balance, and blood circulation. You will also increase your physical and bone strength, boost your mood, and enhance your mental health.

Beginners love them because they are less intimidating than weight equipment. As a result, they can develop a strong foundation and control over movements before transitioning to strength training. 

Another advantage is that resistance bands give you a better mind-muscle connection, teaching you the proper form. Additionally, they are light, portable, and safer than free weights. They are ideal for beginners who may be more at risk of injury during their learning process.

INEVIFIT Introduces a Five-Piece Resistance Band Set

INEVIFIT has launched a five-piece set of resistance bands, allowing users to perform various exercises and gain strength over time. This is a perfect option for beginners because each band has a different tension level, so you can start with the light one and include the others gradually.

By purchasing the package, you will get:

• 5 resistance bands of different weight
• 2 ankle straps
• 2 handles
• 1 door anchor
• 1 door handle

The bands are made of high-quality rubber latex and provide 5 lb to 25 lb (2.2 kg to 11.3 kg) of resistance. The 5 lb band is just the perfect resistance band weight for beginners. 

What’s great about them is that you can easily combine two or more bands to create an overload that will provide the resistance your muscles require, up to 75 lb. If you want to spice up your fitness routine a little, you can include handles, which are foam-coated, keeping your palms blister-free. 

Additionally, the equipment comes with a carrying bag to store your bands. They don’t take up much space, plus you can take them anywhere you go. 

Conclusion

Purchasing a set of resistance bands is everything a beginner needs to get started on their strength and health journey. This gym equipment enables you to exercise your entire body at home. With easy-to-store, portable, affordable resistance bands, you can stay in shape anywhere and anytime. You will need a little time to get used to them, but once you do, you will experience amazing results.

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