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5 benefits of adding resistance bands to your workouts, according to a pro
Exercising with these stretchy tools can improve strength, flexibility and more. Here's how to use them properly.
Looping a band around your thighs while doing side-by-side squats is no walk in the park — yes, I'm speaking from experience. But if there's one way to make your exercises more challenging without adding more weight, it's using resistance bands and loops. While they may look like fun, colorful rubber bands, they can actually be a pretty intense addition to your workouts. The results are worth it.
Resistance bands are small but mighty tools that are great for helping you reach your fitness goals, including increased flexibility, mobility and strength. There are different varieties, including loop bands (a continuous loop), tube bands and the standard straight, flat bands, which can always be tied into a loop. You can use them to ease into deep stretches and to make challenging exercises more accessible. For instance, you can enlist one to help you get closer to touching your toes or you can try a band-assisted pull-up instead of hanging hopelessly from the bar.
If you're new to using resistance bands, start with a lighter band and work your way up to using a heavier one. The lighter bands are stretchier and provide less resistance, while heavy bands resist your movements and are harder to stretch. You can even double-loop them if the heaviest band feels too easy once you've become a pro.
I spoke with ACE-certified personal trainer Erin Nitschke to learn the benefits of using resistance bands during workouts. I've also listed five of her recommended stretches and exercises, and how to properly use the bands and loops to perform them.
Benefits of using resistance bands and loops
Flexibility and mobility: Resistance bands can help improve range of motion by assisting with stretches that target tight muscles, Nitschke says, making them ideal for warm-ups, cool-downs or injury prevention. If you have tight hips, for instance, you can do an adductor stretch where you lie on your back and loop one end of the band around your foot while you use your hand on the same side to hold on to the opposite end of the band. Lift your foot straight up in the air, then let it gently fall sideways and away from you, closer to the floor.
Strengthening: The bands and loops provide resistance throughout the entire range of motion, Nitschke explains, which engages muscles and helps build strength without the need for heavy weights. You can get a full-body workout from these resistance tools, including biceps, triceps, quads and abs.
Rehabilitation and low-impact workouts: If you're recovering from an injury or just prefer lower-impact workouts, resistance bands are a great option. They're commonly used in physical therapy due to their low impact on joints, Nitschke says. Make sure you're in control of the movements to prevent further injury, and again, start with the lightest option until you're used to the bands.
Core stability and balance: If your core lacks the muscle strength to perform movements like sit-ups, the bands can help get you closer to that goal. Many band exercises require core engagement to maintain proper form, Nitschke adds, which helps build stability and improve posture.
Convenience: Bands and loops are super lightweight (like a large rubber band). They're easy to pack in a bag if you're traveling and to store away at home when not in use. You can even bring them to the gym with you. "I encourage my clients to take these tools when they travel for quick on-the-go routines," Nitschke says.
5 exercises and stretches to try with resistance bands
Nitschke shared five highly effective exercises and stretches using resistance bands or loops that she uses regularly with her clients. (Click the names of the exercises below for sample videos.) For standing exercises, make sure you're in a seated position when putting the band on or removing it so you don't lose balance and fall down — learn from my mistakes. We've added the recommended number of reps and set for beginners. As you gain more strength, you can add more sets.
Band squats (strengthening)
Pull a loop band just over your knees so that it wraps around your lower thighs, then stand with your feet shoulder-width apart, making sure there's tension in the band. Lower into a squat for a count of three while keeping your knees aligned with your toes — you don't want to let your knees go over your toes as it can cause strain on your knees. The goal of this exercise is to strengthen your glutes, quads and hamstrings — and of course, to lift your booty. Begin with one set of 10-15 reps, two days per week.
Banded glute bridges (strengthening and core stability)
Place a loop band above your knees and onto your thighs. Lie on your back with your knees bent and feet flat on the floor about hip-width apart. You can place your arms beside you for extra support. When ready, push into your heels to lift your hips and squeeze your glutes at the top. Lower your body and repeat the move. This targets the glutes, strengthens the lower back and engages the core. Bonus: This can also help strengthen your pelvic floor muscles. Begin with two sets of 10-15 reps, three days per week.
Standing lateral band walks (strengthening and mobility)
For this move, you can either place a band around your ankles or just above your knees. Stand with your knees slightly bent with feet shoulder-width apart, and step sideways in either direction while maintaining tension in the band. This move helps strengthen the glutes, hips and thighs while improving hip stability. Your legs may be sore the next day as your muscles adjust to the new workout. Begin with one set of 10-15 reps on each side two or three days per week.
Hamstring stretch with band (flexibility)
Lie on your back and loop a resistance band around the arch of one foot. Straighten that same leg toward the ceiling without locking the knee while holding the ends of the band — you can bend your opposite leg if it's more comfortable. Gently use the band to pull your straight leg in toward you for a deep stretch. This will help relieve tightness in your lower back and legs, as well as increase hamstring flexibility (the muscle that's holding you back from touching your toes). Hold for 20 seconds per leg.
Band-assisted pull-ups (strengthening)
For this exercise, you'll need a pull-up bar and a very long resistance band. First, loop the resistance band around the pull-up bar and through itself. Once secure, place the other end under one or both feet or knees. The band’s resistance will help you perform pull-ups with proper form, as it mimics an assisted pull-up exercise machine you might find in a gym. This is super helpful if you have a hard time pulling yourself up and want to work up the strength to do a pull-up. It helps build upper-body strength, with a focus on the back, shoulders and arms. These are tough, so set a realistic goal for yourself — for instance, five pull-ups in a row your first week and eight pull-ups your second week.
For another versatile workout tool, don't miss our best exercise balls roundup, complete with expert tips. And once you become comfortable using resistance bands, you may wish to add in some weights. Check out our best kettlebell picks and best adjustable dumbbells that were tested by personal trainers.
