Our Guide to Resistance Bands
Want to get in better shape?
Looking for an at-home fitness tool that lets you build muscle and burn fat?
Don’t have the space for a full gym of barbells, dumbbells, and benches?
You Need to Try Resistance Bands!
Benefits of Resistance Bands
Resistance bands might be one of the most effective tools to improve your fitness level and support your current chiropractic program. Resistance bands offer a variety of benefits including:
Lightweight: Resistance bands are incredibly lightweight, and yet they produce varying levels of resistance that can help to support muscle building, weight loss, and performance enhancement.
Space Savers: If you’ve ever considered putting a gym in your home, you know only too well how much space it would require. Resistance bands can serve as a practical and functional replacement for several sets of dumbbells. Best of all, they can be stored away in small spaces.
Convenient: Due to their small size, resistance bands can quickly go anywhere with you. What’s more, their affordability makes them a secure fitness investment.
Safety: Performing an exercise incorrectly with a dumbbell and barbell might result in injury, especially if you’re using too much weight. Resistance bands are safer than traditional weight lifting methods, providing you with peace of mind.
Adjustability: Unlike dumbbells, where you have to switch to different pairs, one resistance band is all you need. Using one color-coded resistance band, you can adjust the length that you use for the exercise to become easier or more difficult.
A full set of resistance bands – usually 3 to 5 bands – can provide the same levels of resistance as an entire collection of dumbbells. With that said, dumbbells and barbells are fantastic fitness tools. The ease of adjustability of resistance bands makes them ideal to be paired up with other fitness tools, including dumbbells, barbells, and stability balls.
How to Use Resistance Bands
Resistance bands are always color-coded to correspond with a specific level of resistance. You can also look at the resistance bands to see if it will produce more or less resistance. Typically, the bigger or thicker the band, the more resistance that it will provide.
When using resistance bands, you’ll be stepping on the band or attaching it to a foundation. Make sure that your form is correct and that your weight is keeping the resistance band in place. This can be achieved by stepping in the middle of the band, assuming the exercise calls for it. If you’re attaching the band to a foundation, make sure it is something secure such as a door or pole. Chairs do not make good foundations.
Resistance bands are made of a highly durable rubber material that can be stretched up to four times its starting length. Keep this in mind as you move through your exercises. Don’t over-stretch a band to exceed its limits as it might snap and result in a minor injury.
Best Resistance Bands Exercises
This exercise is one of the best compound movements or full-body exercises that you can perform. It activates all of the lower body, hips, glutes, and abdominals. It will vastly improve your strength and balance.
Watch our how-to video here
The bent-over row primarily activates the back, but it also recruits the abdominals and biceps. This will help to strengthen the posterior kinetic chain.
Watch our how-to video here
Focusing on the chest, you’ll simultaneously be using the triceps and abdominal muscles.
Watch our how-to video here
Speaking of your core: All functional movements originate from your core! Strengthening your core will improve all other areas of movement and your fitness results. It will also dramatically decrease your risk of injury.
Watch our how-to video here
For more exercises, check out our Personal Training Options.
Things to Look for In Quality Resistance Bands
Durability of the Band: Take a look at the band material and ask yourself: Is it thick and durable or does it look like it can snap at any moment? Resistance bands should comfortably stretch up to four times their starting length without the worry of snapping.
Brand Reputation: A brand’s reputation shouldn’t be the deciding factor but it is something to keep in mind. A quick Google or Amazon search should reveal the positive and negative aspects of the resistance bands you’re considering.
Resistance Bands We Recommend
We recommend Thera-Band resistance bands as they are excellent for beginners and long-time fitness enthusiasts alike. The Thera-Band kit comes with the standard yellow (light resistance), red (medium resistance), and green (heavy resistance) bands, providing you with everything you’ll need to get started with your fitness program.
Dr. DeFabio D.C. is a highly regarded chiropractor in Chicago who focuses on helping his patients achieve optimal health and wellness. He takes a holistic approach to care, treating symptoms and addressing underlying issues to promote long-term healing. Dr. DeFabio D.C. is passionate about empowering his patients to take control of their health and live their best lives. You can find him surfing, skateboarding, and volunteering at the Lakeview Food Pantry when he’s not in the office.
