Research supports this. A study of middle-aged women compared 10 weeks of twice-weekly training sessions with rubber bands in a similar program using a weight machine. Testing women’s upper and lower body strength before and after the program showed that muscle mass, strength, and endurance improved at similar rates in both groups.
A systematic review of 18 studies also found no significant difference in muscle activation levels between studies using rubber bands and studies using free weights.
“They have been successful and have not been injured,” Ellenbecker said, saying they are working with athletes of all levels who use the band exclusively for strength training.
But like any other exercise, you need to be in line with the exercise, he added. The American College of Sports Medicine guidelines require multiple exercises and strength training by multiple personnel at least twice a week.
And don’t overdo it, he said. “People tend to be drawn to bands that are too strong, or stretch the band too much. It’s never a pain to start the light and build yourself.”
Well-placed bands can improve your form
Gerald Burley, founder and owner of a gym in Washington, DC called Sweat DC, said that exercise bands are the best option for those unfamiliar with strength training and can help you master good techniques. Said. For example, a common problem with squats is that your knees bend.
“The body is lazy and I like to take the easiest way,” said Barry, who is by Coach G. A mini band around the foot just above the knee helps prevent this. When crouching, keep your head and chest raised and push your knees outward to prevent the band from slipping.
It is also used by advanced athletes. For example, tennis players often secure the band to a wall or pole and wrap the other side around the throat of the racket to add resistance and increase the power of the forehand, backhand, and serve.
Get help with pull-ups
Exercise bands are also useful for difficult-to-learn exercises such as pull-ups, says Vanessa Riu, an online fitness trainer and nutritionist who regularly uses with clients. In fact, certain bands are designed to loop around the pull-up bar for additional support.
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