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A Guide to Resistance Bands: Benefits, Safety Considerations, and Example Workouts

November 3rd, 2023 | 4 min. read

A Guide to Resistance Bands: Benefits, Safety Considerations, and Example Workouts
Alex Smith

Alex Smith

Motion Specialist // EW Motion Therapy Homewood

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Resistance bands are an often underestimated tool in physical therapy and wellness. Light, portable, and versatile, these stretchable bands can transform your fitness routine in ways you never imagined. Whether recovering from an injury, looking to enhance your strength, or simply wanting to make your workouts more challenging, resistance bands are a cost-effective and convenient choice. Our personal trainers at EW Motion Therapy love using resistance bands in the gym to build strength in multiple exercises and often recommend them for use at home. Even if you decide not to train with us, you can still review this guide to learn the benefits of resistance bands, recommendations for use, example workouts, safety considerations, and how to pick the proper set for your individual needs. 


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The unparalleled benefits of resistance bands

Resistance bands are not just stretchable rubber strips; they are power-packed tools that can significantly contribute to your physical wellness. Their benefits are broad and versatile, making them suitable for people at all fitness levels.


  1. Versatility: Resistance bands can be used for various exercises, targeting different muscle groups.
  2. Adaptability: They can easily modify the resistance level, making exercises more or less challenging as needed.
  3. Cost-effective: Compared to gym equipment, resistance bands are relatively inexpensive.
  4. Portability: Resistance bands are lightweight and compact, allowing you to carry them anywhere, making them ideal for travel or home workouts.
  5. Joint-friendly: The elastic nature of resistance bands provides a lower impact on joints compared to weights, reducing the risk of injury.
  6. Progressive resistance: As the band stretches, resistance increases, providing a progressive challenge to muscles throughout the entire movement.
  7. Enhanced muscle activation: Resistance bands can engage stabilizer muscles that may not be activated with traditional weights.
  8. Functional training: The flexibility of resistance bands allows for mimicking real-life movements, contributing to functional strength.
  9. Safe for solo workouts: Unlike heavy weights, resistance bands pose less risk if you work out alone without a spotter.
  10. Rehabilitation: Due to their lower impact and adjustability, resistance bands are commonly used in physiotherapy and injury rehabilitation.
  11. Variety in workouts: Different bands (loop bands, tube bands, therapy bands) offer different resistance levels and can be integrated into various exercises, keeping workouts interesting.
  12. Accessible: They are suitable for individuals of all fitness levels, from beginners to advanced.
  13. Full-body workouts: Resistance bands can be used for upper and lower body exercises, allowing for comprehensive workouts.
  14. Improved coordination: Resistance bands can enhance coordination and balance as they require controlled movements.


Recommendations for using resistance bands in your routine

Now that you know the myriad benefits, let's dive into how you can incorporate resistance bands into your workout regimen effectively.


If you’re new to resistance bands, start with lighter tension and gradually work your way up as your strength increases. It’s better to perform exercises with a more lightweight band than to compromise your form with a heavier one. Different colored bands typically mean different resistances, but this is not standard and varies based on the company.


You can also use resistance bands to complement other forms of exercise. For instance, if you're into weightlifting, you can use resistance bands for warm-ups or to add extra resistance to your lifts. In yoga, bands can help deepen your stretch and improve your flexibility.


Example workouts to get you started

How do you kick off your resistance band workout journey? Here are some basic yet effective workouts to get you started.


Lower body workouts

- Squats: Stand on a resistance band with feet shoulder-width apart and pull the ends of the band up to shoulder height. Perform squats as usual.

- Glute bridges: Loop a band just above your knees and perform glute bridges to target your glutes and hamstrings.


Upper body workouts

- Bicep curls: Step on one end of the band and hold the other end with your hand. Perform curls as you would with dumbbells.

- Tricep extensions: Hold one end of the band above your head and the other end behind your back. Extend your arm upward to target your triceps.


Safety considerations

As with any exercise regimen, it’s crucial to follow safety guidelines to prevent injury. Before you begin your workout, always inspect your resistance bands for any signs of wear and tear. A snapped band can cause injury.


Remember that technique is everything. Using poor form can lead to muscle strain or injury. If you’re unsure how to perform an exercise, it's always a good idea to consult a healthcare provider or a certified fitness trainer.


Choosing the right resistance bands for you

Selecting the correct set of bands can be a little daunting, but worry not! We've got you covered.


Resistance bands come in various resistance levels, usually indicated by their color. Lighter colors like yellow or green offer lower resistance, while darker colors like blue or black offer higher resistance. Look for bands made of high-quality latex for more extended durability. Non-latex options are also available for those with allergies. Check your local sporting goods stores to test out any bands you’re thinking about buying, and if you use a personal trainer, they would likely have recommendations on trustworthy brands.


Resistance bands are an invaluable addition to your physical therapy and wellness toolkit. They can be adapted for virtually any type of exercise to help you improve muscle strength and enhance flexibility. So, whether you're a seasoned athlete or a beginner, give resistance bands a try and experience the transformative power they can offer. We love helping our training clients at EW Motion Therapy improve performance and promote overall wellness through customized exercise programs. If you’re curious about what else personal training can do for you, click the button below to download our answers to 20 frequently asked questions.


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