Resistance bands are used for many different things. For one thing, physical therapists will use them with someone who is in rehabilitation or recovering from an injury. On the other hand, many other people will incorporate resistance bands into their everyday workouts.

Advantages of Using Resistance Bands


Saves Space

One of the main advantages of using resistance bands is that they save a lot of space. They aren’t as bulky or as heavy as other weights like kettlebells and dumbbells. If you purchase the flat bands, they can be easily folded and placed into a drawer.


Resistance bands can also be used anywhere and are quite versatile. If you travel a lot, these are great to take with you. They work to exert a force against you, which will make your bones and muscles stronger.

This is why many physical therapists will use them during rehabilitation. When used for this purpose, the therapist can choose the amount of resistance someone needs.

This is great because it allows them to be able to work with anyone on their own specific level of rehab that they need. In addition, bands allow you to use them in different motions and positions.

They are very much unlike free weights, where you are limited to the way that your body can move during an exercise. Also, these bands can be placed anywhere on you to help youworkout. As a result, this is a great advantage for athletes.

As a matter of fact, many athletes will use pull up resistance bands during their training. Pitchers use them for their pitching arm as well.

There is Variety

There are also different bands available to fit anyone’s needs. The bands are available in different resistance levels, so you are able to choose which is the best for you. They are usually color coded too, to help you decide which one.

They come in a tubular shape with easy grip handles, or as flat resistance bands that are very stretchy.


One major advantage of using resistance bands is that they are effective throughout a workout. If you are using a free weight, you might only get one part of it to be effective. On the other hand, these bands cause resistance throughout your workout.

In fact, you can also add them to other equipment to maximize the effectiveness.

Safe and Easy to Use

It is difficult to sustain an injury while using resistance bands. This is because they are safe and easy to use, even if you are just beginning to exercise. They cause low impact stress on your joints and muscles, which decrease your risk of injury.

They also won’t cause you any harm if you drop them on your foot like a free weight would.

On top of that, you are able to try out new twists on workouts that you are used to. Some of these exercises include bicep curls, squats, glute extensions, chest flies and overhead press.

These can be easier if you use the bands instead of normal free weights or a weight bench. You would do these workouts like you normally would – just replace the weights with the resistance band.


If you choose to buy the tubular resistance bands, it can be more difficult to do certain exercises. This is because some exercises require you to step on the band, which can be hard with the tubular bands. They can easily roll out from under you, which can cause an injury too.

Other exercises require the bands at a certain height or angle. If you are traveling, this can make some exercises more difficult to do. However, overall, there are more pros than cons to using resistance bands.

Different Exercises to Do with Resistance Bands


Prone Leg Curl

For this exercise, you will need to lie down on your belly and anchor the band to a door or another stable item. Then, loop the other end of the band to your right ankle. Scoot away from your door in order to create tension and tighten your core.

Bend at your knee, bringing your heel toward your glutes and go as far as you comfortably can. Return to your starting position slowly, repeat fifteen more times. Then, switch legs and repeat for another fifteen.

Lateral Band Walk

For this workout, you’ll need a loop band or a therapy band. Step into the loop, or tie the therapy band around your legs, just above your ankles. You want to place your feet shoulder width apart and be in a half squat position.

Shift your weight to your right side, while stepping sideways using your left leg. Then, move your right leg slightly, but make sure the band stays taut. Take a total of ten steps, then start stepping the other way as well. This is a great leg work out for anyone.

Push Up

This is an interesting take on a popular exercise. First, loop the band through both thumbs and place the band across your upper back. Then, do push-ups just like you normally would.

This placement of the band will cause resistance on your upper back, which will make your arm muscles contract and work even harder.

Kneeling Crunch

Place the band on a higher surface like a cable column or the top of a door. Kneel down and grab both sides of the band, have your elbows at shoulder level and extend them outwards.

Contract your abs while crunching down to your hips. Repeat this crunch up to twenty times, or the amount that you are able to handle.

Standing Bicep Curl

Place your feet shoulder width apart while standing on the middle of your resistance band. Place your arms down at your sides and grab both handles or ends of your band, with your palm facing you.

Bend your arm at the elbow toward your shoulders until you feel good contractions in your biceps. Afterwards, slowly return to your starting position and repeat fifteen times.


Overall, resistance band workouts are very effective. There are some workouts where free weights might be more effective, but these bands create less impact on your joints and muscles, which is good for your body.

You can also easily add these bands to other equipment to increase their effectiveness. If you want to use resistance bands in your workouts, we recommend that you buy both the tubular and the flat bands.

The flat bands are great for exercises where you need to stand on the band, while the tubular ones have comfortable grips for you to hold onto.

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