Sometimes little things pack a surprising punch. And that pretty much sums up resistance band workouts. The color-coded, portable equipment used to be the most underrated tool in the gym, often reserved for a physical therapist or the older crowd. That is not the case today.
Resistance bands have had a serious impact on fitness enthusiasts during the pandemic and continue to rise in popularity, with the market expected to reach $1.62 billion by 2025.
After all, they are versatile, affordable and can provide an unexpectedly intense workout.
But as with all fitness equipment, there are pros and cons (we’ve all had tires that twisted into a knot during a workout). Here Daniel Saltos, aka Train with Danny, NASM-certified personal trainer and fitness influencer, covers the pros and cons of using resistance bands and offers three incredible band workouts you can do anywhere.
The benefits of 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 of the general population,” Saltos says. They also give everyone the opportunity to train anywhere, anytime, without lugging around heavy equipment. “By providing many benefits to the body, band training improves flexibility, increases strength and is great for injury prevention,” explains Saltos.
While resistance bands work against you physically, they actually work for you in the injury prevention department, reducing stress on joints and tendons.
And if you’re looking for more muscle stimulation, tires are the way to go. Training with bands provides greater muscle stimulation and provides full range of motion throughout the exercise. As with free weights, there are parts of the exercise where the muscles don’t do a lot of work due to a lack of gravity.
The Disadvantages of Resistance Band Workouts
Simply put, you can’t quantify your progress the same way you can with weights. “Bands come in a variety of colors that represent stresses such as easy, medium, hard, and extra hard, but that makes tracking improvements on certain lifts challenging.” Saltos says. Weights allow you to objectively see that you are making progress based on the weight you are using.
They break and inevitably need to be replaced. “I remember using my mom’s dumbbells when I was a kid, and those things are still in my mom’s garage.” He remembers. Tires, on the other hand, will break and break with wear and tear, and at some point you will need to replace them.
“If you want to be a bodybuilder, you probably want to trade the tires for some heavy weights and eggs.” Saltos says, because tires aren’t ideal for individuals looking to add size or mass.
That said, there is a time and place for both bands and weights, and when used properly together, they can increase strength and mobility and reduce your chances of injury.
Train with Danny with Buckleband
Not all bands are created equal 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 over,” Saltos says.
The stability of the Buckleband comes from the buckle that clicks the band together. “Unlike traditional ties that have to be put on like a wet bathing suit (we all know how much that stinks), Buckleband snaps on easily,” he says. As a result, much of the elasticity is preserved and the users have no trouble. It’s a win win.
Saltos believes that bands are an incredible tool that can be used by anyone, 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 strides in either direction
b. Alternate reverse lunge: 12 to 20 reps
c. Plank and step: 30 seconds
d. Single-arm lat pulldown: 12 reps (each arm)
e. Glute Bridge: 12 to 20 reps
Resistance Band Workout 2: Full Body
1. Relief Band Archer Row: 16 reps
2. Squat pulse: 15 reps
3. Lateral Band Walk: 20 strides (each direction)
4. High kneeling alt pulldown: 10 reps (each arm)
5. Fire Hydrant: 15 reps (each leg)
Resistance Band Workout 3: Glutes
1. Band squat with pause: 15 reps
2. Squat pulse: 20 seconds
3. Striped Deadlift: 15 Reps
4. Standing Band Side Kick: 15 reps (each leg)
5. Side-lying glute raise: 15 reps (each leg)