Sometimes small things do wonders. And that pretty much sums up a resistance band workout. Not today.
Resistance bands have severely impacted fitness enthusiasts during the pandemic and continue to grow in popularity, with the market expected to reach $1.62 billion by 2025.
After all, they’re versatile, affordable, and can provide an unexpectedly intense workout.
But like all fitness equipment, it has its pros and cons (bands can bunch up into twisted knots during your workout). Here, Daniel Saltos, NASM-certified personal trainer and fitness influencer, also known as Train with Danny, covers the pros and cons of using his bands, and his 3 tips that you can do anywhere. A great band showcasing his workouts.
Pros of Resistance Band Workouts
Compared to free weights, bands have become a crowd favorite. increase. And you can work out anytime, anywhere without having to carry heavy equipment. “There are many benefits to the body. Working out with bands improves flexibility, increases strength and is great for injury prevention,” Saltos explains.
Although resistance bands are working against you physically, they are actually working for you in the injury prevention department, reducing the load on your joints and tendons.
If you’re looking for bigger muscle stimulation, bands are the way to go. Training with bands provides stimulation to larger muscles and provides a full range of motion throughout the exercise. As with free weights, there are parts of the exercise where the muscles don’t work as well due to the lack of gravity.
Cons of Resistance Band Workouts
Simply put, progress cannot be quantified in the same way as weight. “Bands come in a variety of colors to represent tension, such as easy, medium, hard, and extra hard, but it’s hard to track specific lift improvements,” Saltos says. Weights give you an objective view of your progress based on the weights you use.
They break and inevitably need to be replaced. “I remember using her mom’s dumbbells when I was a kid. They’re still in her mom’s garage,” he recalls. Bands, on the other hand, wear out and break or break, and must be replaced at some point.
“If you’re aspiring to be a bodybuilder, you’ll probably want to swap out the bands for some heavy weights and eggs.” Saltos says, bands aren’t ideal for anyone looking to add size or mass.
With that said, both bands and weights have their time and place, and when used in the right combination, they can increase strength and mobility and reduce the chance of injury.
Training with Danny using the Buckle Band
Not all bands are created equal. “I’m no scientist, but the materials used to make the Buckleband are unlike any other band I’ve seen.
The stability of the buckle band comes from the buckle that holds the band together. “Unlike traditional bands that have to be put on like wet bathing suits (we all know how stinky they are), buckle bands are easy to put on,” he says. As a result, much of the resilience is retained and users don’t struggle. It’s a win-win.
Saltos believes bands are a great tool for anyone and everyone, regardless of fitness level. Get some bands and train with Danny!
3 Resistance Band Workouts You Can Do Anywhere
Resistance Band Workout 1: Full Body
a. Lateral Band Walk: 10-20 steps in either direction
b. Alternate reverse lunges: 12-20
c. Plank and Step: 30 seconds
d. Single-arm lat pulldowns: 12 reps (both arms)
e. Groot Bridge: 12-20 reps
Resistance Band Workout 2: Full Body
1. Reverse lunges from Banded Archer Row: 16 times
2. Squat pulse: 15 times
3. Lateral Band Walk: 20 steps (each direction)
4. High Kneeling Alto Pulldown: 10 reps (each arm)
5. Fire hydrant: 15 times (each leg)
Resistance Band Workout 3: Glutes
1. Band squat with pause: 15 reps
2. Squat pulse: 20 seconds
3. Band deadlift: 15 reps
4. Standing Band Lateral Kick: 15 reps (each leg)
5. Lateral glute raise: 15 reps (each leg)
