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How to Use Resistance Bands

April 03, 2023 4 min read

How to Use Resistance Bands

Resistance bands were earlier commonly used in rehabilitation training or for physiotherapy, when someone was getting back in shape after an injury. But increasingly, more and more people are using them as fitness tools that can be combined with many workouts.

Also known as training bands, they introduce resistance to a regular workout. These elastic bands come in many colorful shapes, sizes and thicknesses, but their basic purpose remains the same: to provide resistance to strengthen or stretch your muscles. Besides building strength, they help tone and activate the muscle, and are an effective means to get a well-rounded strength workout at home.


Advantages of using resistance bands

Get an inexpensive workout

Whether you buy training bands individually or pick them up as a set, they are an inexpensive addition to your home gym.

Adapt them for multiple resistance levels

These bands come in various resistance levels, typically light, medium and heavy. The amount of resistance during exercise can be easily adjusted by changing the slack on the band, or combining multiple bands to increase the tension.

Get a more diverse workout

You can use the bands to add variety to your training routine. For instance, use them creatively and mix them up with free weights cross-training, resistance and machine exercises. This will help you work your muscles in slightly different ways each time.

Assistance vs. resistance

Resistance bands can help with difficult exercises. For instance, if you’re looking to get better at pull-ups, attach the resistance band to the bar and under your knee (or foot) to slowly work your way towards an unassisted version. By performing the pull-up with the elastic band, your weight is supported, making the exercise more doable.

Stretching and mobility

Resistance bands are great for both pre-workout mobility exercises and post-workout stretches. Normally, when you do stretches, your level of flexibility and range of motion is limited. You may even require the help of another person to provide adequate pressure to the muscle. Bands can come in handy here by assisting with stretching and extending your reach.  

Easy to handle and carry

Portable and lightweight, resistance bands can easily be stashed in your luggage and are the perfect fitness equipment if you want to exercise when travelling.   

Using resistance bands to boost fitness

Resistance bands can be used for a wide range of exercises and strength training routines. Let’s look at a few of them:

Front squat

Stand on the band with your feet slightly wide. Hold a handle in each hand, bringing the top of the band over the shoulders. Longer bands can be secured by crossing your arms at the chest. Sit straight down, with your abs firm and chest up, and your knees pressed out over your toes. Return to the starting position. Repeat 8 to 12 times.

Leg extension

Anchor a loop band on a support in a low position. With the band behind you, loop the other end around your ankle. Create tension on the band by stepping away from the anchor. Place your feet apart. Lift your right leg after shifting your weight to your left foot. Extend your knee so that it straightens in front of you. Return to the starting position. Do this 8-12 times and then switch legs.

Standing banded squat

Step your feet into the band. With your hands, roll the band up over the ankles. Ensure that it’s open as thick as possible and not curling, to prevent any discomfort to your skin. Step your feet hip-width apart, pull in the navel, and bend at your knees so that you sit back with your glutes. Now, act is if you are sitting back into a chair and then stand back up using your heels. The band not only works the glutes but also gives you a great squat by stabilizing the workout. Repeat 10 times.

Triceps extension 

Hold the band with your left hand on your chest. Hold the band below with your right hand. Use your left hand to press the band into your chest. With the right hand, press down against the band for a triceps extension. Return to the starting position, do 10 reps, and switch hands. 

Shoulder press 

Holding the band on the outside of your forearms and the palms faced up, position your elbows towards the sides of your body. Now, curl your arms into a bicep and make this the starting position. Press the arms up over head and lower down to the start position. Do 10 reps.

Types of resistance bands

There are various types of resistance bands:

  • Handled bands: these are tube bands that look like jump ropes made from cylindrical rubber, with nylon or plastic handles at each end
  • Large loop bands: flat and thin, they form a large, closed loop similar to a rubber band
  • Mini bands: they are a small version of large loop bands
  • Figure 8 bands: Similar to tube bands, they form the shape of the numerical 8
  • Therapy bands: they are thinner than large loop bands, and don’t form a loop 

Buying the right resistance bands

MAGMA Fitness is a leader in top-quality fitness products and offers fast shipping. Now save big with our 5-pack resistance band bundle which comes with an exclusive carrying bag!

You also have the option of buying a single resistance band.

The bands come in varying colors and have different ranges of resistance.

Whether you’re a beginner to fitness or a pro-athlete working on enhancing your strength, these resistance bands will help you achieve your fitness goals. They are made from premium-grade rubber to ensure the highest quality, and have the capacity to withstand the most intense training.  

MAGMA sells the best resistance bands, dumbbells, benches, weight plates and other fitness equipment so that you can meet your fitness goals and set up a comprehensive home gym.

We are a customer-centric company and believe in long-term partnerships with our customers in their journey towards better fitness and health.  

Reach out to us on phone, via live chat, or on email—we will be happy to answer any queries on resistance bands and any of our other equipment, and assist you in making the right choice.  

All MAGMA products are available for shipping and warehouse pickup.