Try resistance bands for training

Hey there, time traveller!
This article was published 14/09/2022 (1164 days ago), so information in it may no longer be current.

I love barbells and dumbbells, but I also love resistance bands for training my arms. They change every movement, and they’re relatively cheap. These thick rubber bands come in a variety of lengths and widths to offer different levels of resistance, and they don’t take up any space.

Bands are great for training with high reps. I prefer barbells and dumbbells when I go heavy and train my arms with sets of five to eight, but I love bands when I’m doing two or three sets of about 10 to 12 reps. They bring the burn! You can use bands for leg training, too, but you might need thicker bands because leg muscles are very strong.

Interested in training with bands? You can find them at most fitness shops or online. Some have handles, and some are continuous loops. Find a band that will offer enough resistance that your muscles are working hard between 10 and 12 reps. You might get a few models you can use for different movements. If you visit a local store, ask the salesperson if you can try a few repetitions to ensure you have the right band.

You can do band training every second day or so. I wouldn’t perform the same movements on two consecutive days. Give your muscles time to recover. For example, you can train your arms one day, then your shoulders the next. That’s not a hard-and-fast rule, but try to make sure you aren’t doing the same workouts two days in a row. If you’re very sore all over, take a rest day and go for a light jog instead.

To give you an idea of how to use bands, I’ll describe two of my favorite band exercises for shoulders! If you want more movements, head online or contact a local trainer.

Single-arm bent-over rear delt raises — Loop a resistance band around a solid anchor near your knees or feet. Turn 90 degrees from the anchor. With a neutral spine, bend at the hips to bring your torso as close to parallel to the floor as you can. Use your core to ensure your back doesn’t round. With a slight bend in the elbow, grip the band with the hand farthest from the anchor. The band will run underneath your torso. Pull the band until your arm is parallel to the floor. Ensure the arm is perpendicular to your torso throughout the movement.

Single-arm front delt raises — Loop a band around a solid anchor near your feet. Facing away from the anchor, grip the band in one hand. Engage your core and ensure you are not arching your back. The only movement is at the shoulder. With a slight bend in your elbow, raise your hand up until your arm is parallel to the floor. Resist the urge to shrug your shoulder into your ear.

Could you do a few movements like this while watching TV or in a hotel room on a work trip? Absolutely. You don’t need a ton of equipment to improve or maintain your fitness.