Training with Resistance Bands

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Hello everybody! Today we’re talking resistance bands- a simple piece of equipment that can take your home trainings to the next level. Many of us are currently confined to our homes due to the spread of COVDI-19, so to make the best of the situation and stay active from home I’d like to lay out some of the benefits to this simple yet versatile tool. 

First, I’d like to say that for a long time I was confused by how to incorporate resistance bands into my workouts, using them only occasionally to help with mobility or stretching. However, in November of 2018 I cancelled my gym membership and started training myself (and my clients) exclusively from home. I bought two long bands (one 10kg resistance and the other 20kg), and three small looped bands as a start. I was familiar with some simple exercises but still only used them as a supplement to the bulk of my bodyweight training. I’m happy to say though a year and a half later that resistance bands have become a more regular addition into my training. So for today’s post I’d like to lay out why you might want to add some bands into your training and then give you some exercises you can do with the bands :)

Why use resistance bands?

As far as I see it there are two main advantages to using resistance bands in your workouts: 1) add more difficulty to a given exercise thus helping you to build strength, and 2) make an exercise more accessible (i.e. pull-ups) by using the resistance in your favor. If you are training at home then both of these can work to your advantage to help you maintain or build more muscle as well as improve your technique of more difficult exercises. One additional benefit I’ve found in using resistance bands is that they help to bring pulling movements to your routine- something notoriously difficult to achieve through bodyweight training alone. 

Using the resistance bands to build strength.

Whether your goal is to lose fat, increase your metabolism or feel more athletic then the answer is to incorporate strength and resistance training into your regimen. The following are some of the exercises you can do with the bands to get stronger:

    • Double banded stiff legged deadlifts

    • Bent over row (single or both arms)

    • Glutei hip thrust (with the band under the heels)

    • Negative push-ups (focusing on the eccentric movement)

    • High plank hold

    • Squat to press

    • Bent over row with dumbbells (band looped around dumbbells)

Using the resistance bands to assist more difficult moves:

The bands are a wonderful way to modify a challenging move because it can assist you in the ‘sticky’ point- where you are most likely to fail. 

    • Pistol squats (hooking to band above you to help with the sticking point go coming back up)

    • Pull-ups (can help to get the first few pull-ups or get more volume if you already have it)

    • Middle split stretch (band around the back to help the body relax into the stretch)

    • Conventional deadlift (band can help you perfect your form before you add weights)

If you all have some resistance bands lying around the house and would like to see some of these exercises or more in a video then let me know down below or on my Instagram (@AlexandraTempletonFit). 

Thank you so much for stopping by this week and until next time.

Take care,

Alexandra