Resistance bands, often overlooked in favor of traditional weight-based exercises, are surprisingly effective tools for building muscle strength.
Contrary to popular belief, resistance bands can provide a challenging workout that rivals the effectiveness of weights and machines.
A recent review and meta-analysis of eight studies found that resistance bands induced similar strength gains in people of all ages and experience levels compared to traditional strength training methods.
Here are five ways resistance band training can contribute to overall well-being.
- May promote longevity
Engaging in resistance band training has potential life-extending benefits.
Research involving over 80,000 participants found that participation in any form and amount of strength training lowered the risk of death from any cause by 23 percent over an average follow-up period of 9.2 years. This highlights the significant impact of strength training, including resistance band exercises, on overall mortality.
The same study revealed a 31 percent reduction in the risk of death from cancer among individuals who participated in strength training. This indicates a potential protective effect of resistance training against cancer-related mortality.
The researchers recommend incorporating strength training into a weekly routine, aiming for at least 50 to 60 minutes per week.
This should complement the existing guidelines of a minimum of 150 minutes of moderate-intensity cardio per week.
The combined approach of resistance training and cardiovascular exercise is suggested for maximizing the benefits and promoting greater longevity.
If you want to get started but are new to exercising, you can check out our beginner’s guide to exercising and find all the information you need to begin training right away.
- Helps strengthen muscles
Resistance band training contributes to the development of strong muscles, enhancing your ability to perform everyday tasks such as lifting boxes or carrying groceries with greater ease.
Research suggests that resistance bands can be as effective as bulkier and more expensive exercise equipment for building strength. A review of eight studies found that elastic bands triggered similar strength gains as free weights and weight machines across different age groups and experience levels.
Unlike some weight exercises where gravity may assist during certain phases, resistance bands provide constant and increasing resistance throughout the entire range of motion. This helps ensure uniform strength development in muscles, preventing asymmetrical strength imbalances.
Bands offer resistance throughout the entire movement, promoting a full range of motion. This can be advantageous for muscle development, as it targets the muscle uniformly and minimizes the potential for cheating or using momentum during repetitions.
- May aid in injury recovery
Elastic bands used in resistance training are lightweight, reducing the risk of injury compared to heavier equipment like dumbbells and barbells. The lower weight makes them safer, particularly when considering scenarios where accidental drops could occur.
The design of resistance bands minimizes the risk of injury, especially in situations where dropping the equipment on oneself, such as the foot, is a concern. The inherent flexibility and elasticity of bands contribute to a safer training environment.
Resistance bands offer a convenient way to adjust resistance levels during training. By changing the length or selecting a band with different thickness or tension, users can easily increase or decrease resistance.
This flexibility is particularly beneficial during rehabilitation, allowing for gradual progression without the need to estimate or change weights.
Resistance bands find widespread use in rehabilitation settings for injury recovery or post-surgery rehabilitation. The ease of adjusting resistance, affordability, and space efficiency make them a practical choice for at-home rehabilitation programs as well.
- May help combat muscle loss
As individuals age, muscles naturally undergo a process of shrinking, and from around the age of 30, there is an average loss of 3 to 5 percent of muscle mass per decade. Sarcopenia, or age-related muscle loss, can have significant implications, including limitations in mobility, reduced quality of life, and an increased risk of falls and related injuries.
Various forms of resistance training are effective in preventing age-related muscle loss. However, research specifically highlights the efficacy of resistance band training in older adults who have already experienced muscle loss. A systematic review and meta-analysis of 13 studies involving older adults with sarcopenia found that different types of resistance training significantly improved muscle mass.
The study suggests that engaging in resistance band training for 40 to 60 minutes more than three times per week for at least 12 weeks proved to be an efficient approach for preventing and even reversing muscle loss in older adults.
Resistance band training emerges as a valuable strategy for older individuals to maintain and regain muscle mass, thereby promoting mobility and quality of life, and reducing the risk of falls and related injuries.
- Improves heart health
While the importance of cardiovascular exercises for heart health is well-known, muscle-strengthening activities, such as resistance band training, play a significant role in promoting cardiovascular well-being. These activities offer various benefits, contributing to a holistic approach to heart health.
One key advantage of muscle-strengthening exercises is their positive impact on blood pressure levels. Studies have demonstrated that engaging in activities like resistance band training can lead to improvements in blood pressure, a critical factor in reducing the risk of hypertension. Given that hypertension is a major risk factor for heart disease, incorporating muscle-strengthening exercises into a fitness routine can be instrumental in maintaining cardiovascular health.
Furthermore, participation in muscle-strengthening exercises is associated with a reduced risk of heart disease. These activities contribute to overall cardiovascular well-being, complementing the advantages of aerobic exercise.
The combination of resistance training and aerobic exercise has proven to be particularly effective in heart disease rehabilitation. A systematic review of 38 randomized controlled trials concluded that this dual approach yields superior results compared to relying solely on aerobic exercise.
This underscores the importance of incorporating muscle-strengthening activities into a well-rounded exercise regimen to enhance cardiovascular health and reduce the risk of heart-related issues.
Final takeaways
In conclusion, resistance band training emerges as a highly beneficial and versatile exercise approach with far-reaching advantages for overall well-being.
Often overshadowed by traditional weight-based exercises, resistance bands have proven to be surprisingly effective in building muscle strength. The evidence presented highlights five compelling reasons to consider incorporating resistance band training into your fitness routine.
Incorporating resistance band training into a well-rounded exercise regimen not only enhances muscle strength but also addresses broader health concerns, making it a valuable and accessible tool for individuals of all ages and fitness levels.