Many of us at one time or another have bought fitness equipment, some of which is more useful than others. I believe that there is a strong case for resistance bands to be the primary go-to item for home fitness equipment, more so than weights or rings.
Please note, these resources are shared for information purposes only. We advise that if you are considering changing your diet, exercise or lifestyle practices, discuss plans with your primary medical practitioner before making any changes. Always workout within your limits, consider using a personal trainer to get techniques right.
What? Resistance bands, at their simplest, are elastic bands used for strength training. They may come with handles or attachments for being anchored under doors etc.
Why?
Bands come in different levels of resistance, from light to heavy, thus providing different ‘weights’ to work out with.
Resistance bands are lightweight, easily stored or packed for travelling.
The bands can be carried and used anywhere, not just at home but at the local park or anywhere.
They are relatively cheap compared to metal weights.
There are dozens of useful exercises to be done with a simple band, either compound movements or to target specific muscles.
For beginners they are easier to use than TRX style straps or Olympic rings. These items are great but not necessarily to start with.
Unlike exercise bikes or weight racks you can't hang clothes or towels from resistance bands.
Final Thoughts
Why not weights, rings or TRX? Weights can often become a home decoration if the purchaser does not follow through and use them. In that regards bands are a cheap option while the habit of exercise is being built. TRX straps or Olympic rings have many benefits but, for the beginner, can be too hard to use during early days when basic strength is still being built.
Adam Sinicki whose book "Functional Training & Beyond" we have recommended explains the benefits of resistance bands – and other workouts - in more detail.
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Related Studies
Gabbett TJ, Oetter E. From Tissue to System: What Constitutes an Appropriate Response to Loading? Sports Med. 2024 Nov 11. doi: 10.1007/s40279-024-02126-w. Epub ahead of print. PMID: 39527327.
Paluch AE, Boyer WR, Franklin BA, Laddu D, Lobelo F, Lee DC, McDermott MM, Swift DL, Webel AR, Lane A; on behalf the American Heart Association Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Clinical Cardiology; Council on Cardiovascular and Stroke Nursing; Council on Epidemiology and Prevention; and Council on Peripheral Vascular Disease. Resistance Exercise Training in Individuals With and Without Cardiovascular Disease: 2023 Update: A Scientific Statement From the American Heart Association. Circulation. 2024 Jan 16;149(3):e217-e231. doi: 10.1161/CIR.0000000000001189. Epub 2023 Dec 7. PMID: 38059362.
Momma H, Kawakami R, Honda T, Sawada SS. Muscle-strengthening activities are associated with lower risk and mortality in major non-communicable diseases: a systematic review and meta-analysis of cohort studies. Br J Sports Med. 2022 Jul;56(13):755-763. doi: 10.1136/bjsports-2021-105061. Epub 2022 Feb 28. PMID: 35228201; PMCID: PMC9209691.
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