Benefits of resistance bands

Benefits Of Resistance Bands: What You Need To Know

Resistance bands are among the most versatile tools for gaining muscle, toning up, and increasing endurance. These aren’t just for recovery and beginners anymore! Even the professionals incorporate them into their workouts every day.

Adding resistance bands to your routine is simple. They provide you with an easy way to “add weight” without piling on the plates!

What Are Resistance Bands?

There are various types of resistance bands, but what it comes down to is that they are a sturdy rubber band that doesn’t wear out quickly. The bands come in different resistances based on color, grip, and shape

A resistance bands’ strength from least resistance to most resistance is yellow, red, green, blue, and black. Resistance bands were initially used for physical therapy and recovery but have come into the weight lifting industry with a passion in the last few years.

At this point, resistance bands can completely replace weight lifting for most people because of their versatility and increased strength. It seems like a no brainer to add these to your workout routine with all of the different choices.

Are you looking for exercise education? Give us a call or pop in to have a chat!

different types of resistance bands


The Top 8 Benefits of Resistance Bands

As mentioned above, the plethora of uses and versatility resistance bands have is vast. If you’re interested in adding them to your workout routine, we’d be happy to give you the tools to succeed and all the benefits that come with resistance bands!

Tone and Strengthen  

Toning and strengthening exercises are all the rage we hear. Bands help satisfy both styles of training, regardless of which one is most interesting. 

Buying one band will do both, and if you’re interested in getting multiple types of bands, the sky is the limit. Pull-up bands for the upper body, resistance tubes for toning and alignment, and many others will get you into the game and keep you there!

Protects Your Bones and Joints  

We’ve all seen people slamming the weights down in the gym. The more weight you add to the bar, the harder it is on your joints to support it all. With resistance bands, you can specifically target an area without straining every bone in your body to keep the weights in place.


The best example we have of resistance bands promoting metered progression is when you do pull-ups! Simply place a band around your knees and the bar. Adding the band will cause anti-resistance and allow you to get those last few reps in before throwing in the towel.

Not only that but if you need to add a little weight, you can reduce the amount of the band’s surface area you’re using. Adding a band will increase the resistance and provide a steady increase in your routines.


Looking online for weights can be exhausting, and the prices seem to keep going up. 40, 50, 80 dollars for a single dumbbell is getting a deal.

Buying a resistance band can cost you as little as ten dollars from just about any general store!


There are endless workouts and routines online and in books. I’m sure if you pick up a resistance band, you can even figure out a few of your exercises on day one.

As long as the motion becomes more challenging when you add a band, you’re working out your muscles.

Full-Body Workout

One band can get you through an entire workout, and it is excellent for any exercise. The resistance band is useful for all muscles and all motions.

No need for six different weight lifting bars when you can buy a resistance band and get started burning fat and building muscle!

Muscle Tone and Endurance

The resistance band’s primary use is to tone muscle and strengthen your body. If the band is getting too comfortable, use less of the band. If the workout seems too hard, you only need to change your grip toward the outside of the bands.

With them being so easily adaptable, you won’t have to slow down your workouts to keep lean.

Lightweight and Portable

With remote work being all the rage, having something portable is becoming an even more enormous benefit than before. If you travel for your job, the resistance band is the only way to go.

It’ll save you money on gym costs and time trying to hunt down your new local sweatshop.

Related: How to Start an Active Lifestyle

different types of resistance bands

Resistance Band Types

There are five different types of resistance bands that are most commonly used. They all have their purpose and are most effective when used in their correct capacity. 

Regardless if it is a flat band, resistance tube, or figure 8 band, all of these bands can improve your workouts.

Pull-up Bands

These will be the bands you see hanging up and are thicker than the other resistance bands. Pull-up bands are built to hold up your entire body weight and take a bit of gravity out of your pull-ups.

Flat Bands

These are the most common type of resistance bands. Flat bands are used primarily for physical therapy and rehabilitation because of how light they start. 

It is common to see them used by professional athletes to stretch out and warm their muscles up before doing anything more intense.

Resistance Tubes

These types of bands come from the original resistance bands. They come with handles, so they’re less versatile than a flat band. 

The primary use of this band is when doing more high intensity pulls. Resistance tubs also are less harsh on your hands, so if you’re exercising with bands often, you may want to switch to this type of band.

Figure 8 Band

These bands are usually a great introduction tool for resistance bands. They have the lowest resistance and the shortest pull on them. 

The resistance can be increase to the point where their shorter band length can become an extreme challenge to pull more than a few times.

Lateral Resistance Band

You will almost always see these bands used on the legs because of the unique straps. They form a handcuff or legcuff on the ends of each side and make it simple to long lateral movements without the worry of losing your grip!

Related: At Home Gym Essentials 

How to Choose the Right Resistance Band

If you’re a resistance band beginner, we’d recommend going with a lower strength band to start. The bands will typically have the amount of pound, or kilogram resistance labeled on them, so you know which ones are on the lighter side.

If you’re more seasoned in the weight lifting game, you may want to choose a band resistance that’s around what you’re lifting. We’d recommend going a few pounds or kilograms lower than your moderate rep range. Lighter is always better when starting!

Before You Go!

If you’re looking to bring your workouts to the next level, resistance bands can get you there. We are always happy to provide online coaching services, meal plans, and one on one training sessions when you need the next push!

Sign up for coaching sessions today and begin your journey to a happy, healthy lifestyle


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BFRMD Apparel

Live Heated. Be Formed.