Resistance Band - Analysis and Buying Guide - 2023
Resistance bands offer a portable alternative to resistance and weight training. When you don't have the time or easy access to the gym, a set of quality resistance bands can offer a great workout and a nice change of pace. Many people use resistance bands regularly as part of their exercise routine.
There is some variation between the types and styles of resistance bands that you'll need to be aware of before making a purchase. If you're not sure where to start, you've come to the right place.
Below is a buying guide to help you determine which type of resistance bands are right for you. When you're done reading, don't forget to check out the top five resistance band designs at the top of this page.
Why Choose Resistance Bands?
Maybe you're not sure a new set of resistance bands will offer the kinds of benefits you want. Here are some reasons why an athlete would like to have a set of resistance bands.
Resistance Bands can help Improve Coordination
Resistance bands require coordination to keep them steady. They access the small supporting muscles that are often neglected in traditional weight training.
You can easily adapt the fitness band exercises to your Personal Fitness Level
Whether you use a lighter resistance band or change the position of the band, you can easily get a workout that's hard enough to challenge your muscles without damaging them.
Resistance Bands are Portable
They are so light and small that they can be easily thrown into a carry or travel bag. If you're on the road and need a quick way to exercise, resistance bands are a great solution.
Resistance bands add Variety to your Exercise Routine
Unlike stationary weight machines that only have one or two exercise options, resistance bands can be used in countless ways. They can target hard-to-reach muscle groups and provide resistance in both directions, both on push and release.
Resistance bands can hit almost any muscle group once you've figured out how to use them correctly.
Types of Resistance Bands
- Fit Tube or Compact Resistance Bands
This type of resistance band works well for almost any exercise, including those that focus on your upper body, arms, and lower body. Latex tubes have built-in plastic handles, and some include straps on the handle design. They can be found in different thicknesses that offer more or less resistance.
- Clamp Tube Resistance Bands
These tube bands have a plastic or metal clip that allows the handles to be changed. They come in different lengths and thicknesses. Clip-on tube resistance bands offer the most versatility in terms of the types of exercises that can be performed.
- Figure Eight Bands
Figure eight resistance bands, also called bow tie resistance bands, are shaped like a figure eight and have a handle on both loops with a third handle in the middle. They are usually 20 inches long and work best for upper body and arm exercises.
- Ring Resistance Bands
As the name implies, this type of resistance band is a circle with two handles facing each other. They measure a foot in diameter and are used primarily for the lower body.
- Lateral Resistance Bands
Lateral resistance bands have a tubular band with an ankle cuff at each end. They are about a foot long and are worn on the lower part of the body.
- Tensile Strength Bands
These thick, loop-shaped resistance bands are long and strong enough to help support your body weight while doing pull-ups. They are best used in a gym or with a pull-up bar apparatus that has built-in anchor points.
- Flat Resistance Bands
Flat resistance bands come in two subtypes: therapy bands and tightening loop bands. The therapeutic bands are grasped with the hands, since they do not have handles. They vary in length and are most commonly used for rehabilitation exercises. The adjustment loop bands form a long, continuous loop. Lower body exercises that include the legs, hips, and glutes work best for this type of resistance band.
Band or Solo Resistance Band?
Resistance bands can be purchased individually or as a set.
When you're starting out, it's best to buy a set of bands, since you don't know how much resistance you'll need, and you'll be able to do exercises that work for your entire body.
Once you've used your set for a while, you may find that you need a specialized resistance band like a figure eight. At that point, you could easily purchase a separate specialty band.
Choice and use of Energy
The tension level of a resistance band depends on the thickness and length of the band. For a more effective workout, bands should be at various levels.
Light Tension Bands are thin and provide about three pounds of resistance, although this will depend on the make and model. They work best for rehabilitation and for those with limited strength and flexibility. Beginners and the untrained can also use the light tension bands.
Medium Tension Bands can range from 6 to 13 pounds of resistance. Some beginners with good coordination will be fine starting at this level. Those of average physical fitness will also feel comfortable here.
Heavy Tension Bands are thick bands that provide up to 19 pounds of resistance. This may not sound like much, but resistance bands work differently than hand weights. Those who are already active and fit can probably start at this level.
Very Heavy Tension Bands provide the hardest level of resistance, around 23lbs. You should not use this type of band unless you have some experience or have done weight training before.
Accessories
Having the right accessories can increase the value of your resistance bands tremendously. They give you more ways to use your bands and to target hard-to-reach muscle groups.
- Door anchoring/adhesion
These anchors have a loop through which you put the resistance band. At one end of the loop is a stopper that closes on the opposite side of the door. Then you can use the door as a focal point for your exercises. Make sure the door is properly closed (and preferably locked) to prevent accidents.
- Ankle Cuff with Clips
The ankle cuffs attach to the ankles with Velcro, providing an attachment point for the support tube bands.
- Handles
Handles come in different sizes, shapes, and hardnesses. You should check the comfort as some are softer than others. Form can determine the type of exercises you can do. For example, a barbell handle allows you to do long pulls that can't be done with small one-handed handles.
Wall Mounts
Wall mounts are a permanent fixture that must be screwed into the wall. They give you a fixed position in which you can fix your resistance bands.
Storage Bag
One of the benefits of resistance bands is their ease of portability. A simple drawstring storage bag can be used to keep all the bands together and easily pack them up for travel.
FAQ
Que. What are resistance bands made of?
Ans. Resistance bands are usually made of latex rubber. Rubber offers good strength and easily maintains its shape. Some bands are made using a technique called "latex bonding" in which layers of rubber are heated and then bonded together. This forms a strong bond that maintains shape and flexibility.
Que. What do the different colors on the resistance bands mean?
Ans. Different manufacturers may have different color coding systems, but all bands of a certain resistance level within that manufacturer's line . They will be the same color. Color is an easy way to know which band you need for different exercises.
Que. How are pull-up resistance bands used?
Ans. These long loop bands must be anchored between two points under a draw bar. Once anchored, you place your feet or knees on the band, and it lifts some of your body weight for you. Resistance bands are a great solution for getting to full pull-ups.