BY THE OPTIMIST DAILY EDITORIAL TEAM
To answer the resistance band dilemma, we first need to know exactly what strength training is. Strength training consists of activities that put force on muscles, forcing them to adapt and develop stronger over time. According to Susie Reiner, PhD, CSCS, “Strength training is anything that applies tension to your muscles so that they can adapt and get stronger.” So, yes, resistance bands are considered strength training under this criteria, but there are still things to learn before trading in your weights.
Can resistance bands increase strength?
According to fitness expert Heather Hart, CSCS, the key to muscular growth is progressive overload, which involves gradually increasing the weight or strain given to muscles. Resistance bands can provide enough tension to help beginners make progress. A 2019 study discovered that resistance bands provide equivalent strength-building benefits to traditional free weights in specific situations. However, there is a limit. “You’re going to get to a point where the resistance band can only offer so much resistance,” says Hart. For most people, especially those who regularly strength train, bands may only work for a short period before reaching their maximum potential.
The benefits of using resistance bands
One distinguishing feature of resistance bands is that they provide variable resistance, which means that the tension changes throughout the activity. This makes them especially useful for strengthening neuromuscular function since they challenge your muscles in various ways than free weights. According to Dr. Reiner, the tension in a squat is biggest at the top, where muscles are strongest, and lightest at the bottom, where you are weakest. This provides a psychological benefit because you are not too challenged at your weakest spot in the range of motion.
Resistance bands are extremely adaptable, in addition to their ability to build muscle. They’re portable, inexpensive, and easy to incorporate into warm-ups, mobility work, and rehabilitation regimens. Resistance bands are a convenient way to maintain some amount of strength work while traveling or when you can’t get to the gym. “They’re also less intimidating than a bulky set of dumbbells,” says Hart, making them a viable option for novices or individuals who are hesitant to try strength training.
Limitations of resistance bands
Despite their usefulness, resistance bands have limitations. As Dr. Reiner notes, “Bands can only provide so much resistance before your muscles adapt.” This implies that, while they’re good for developing initial strength, they won’t get you as far as free weights if you want to gain considerable muscle mass. Free weights allow for nearly endless progression, whereas resistance bands have finite alternatives.
Furthermore, resistance bands can weaken with time, making it difficult to determine how much stress you are exerting. As Hart notes, “There’s no way to know that you’re actually getting the resistance you think you are,” especially when bands stretch out or lose their elasticity. This can stymie growth if you’re looking for exact strength improvements via gradual overload.
Where resistance bands fit into your routine
While resistance bands cannot replace free weights for serious strength training, they remain a vital part of any fitness routine. They’re great for mobility exercises, warm-ups, rehabilitation, and even mild strength training on days when you’re tired or traveling. “There’s always a place for them in your routine,” adds Hart, particularly if you want to increase stability, and flexibility, or target specific muscle areas without using heavy equipment.
Resistance bands are ideal for beginners, people recuperating from injury, or anybody who prefers variation in their routines. By including bands in your program with traditional weight training, you may gain the benefits of both methods. Resistance bands are a versatile, convenient, and effective solution for beginning strength training or supplementing your free weight routines.
