THE RISE OF THE RESISTANCE BAND

The Rise of Resistance Bands: A Versatile Tool for Effective Workouts

In today’s fitness landscape, finding truly effective workouts amid a sea of online advice can be challenging. A strong workout routine is often subjective, and not all exercises fit everyone’s needs. However, resistance bands stand out as a universally beneficial tool. Initially popularized for physical rehabilitation, these versatile bands have found their way into home workouts, gym routines, and even Pilates and yoga sessions.

Why Resistance Bands Are Gaining Popularity

To understand the surge in popularity of resistance bands, Glam spoke with Kate Georgiadis, MA, MS, CPT, personal trainer and founder of DediKate Fitness. Georgiadis attributes the rise of resistance bands to their portability, affordability, and versatility. "Many people started using resistance bands during COVID because they're easy to store, carry, and use for a wide range of exercises," she explains. "They are perfect for home workouts or while traveling." Beyond rehabilitation, resistance bands enhance muscle tone, flexibility, core strength, and address muscle imbalances. Plus, they can be used daily, even at the office.

Resistance Bands vs. Dumbbells: Building Muscle Effectively

When it comes to muscle building, many envision traditional weights like dumbbells. But can resistance bands be just as effective? According to Georgiadis, the effectiveness depends on your goals and exercise techniques. "Resistance bands offer variable resistance, increasing tension as the band stretches," she says. This means that the difficulty of the exercise escalates as the band is stretched. While this feature can target specific muscle phases, the resistance is less consistent compared to dumbbells, which use gravity for uniform tension. For building muscle mass, dumbbells are generally more effective due to their steady resistance, which is crucial for muscle growth. However, resistance bands are excellent for enhancing strength, particularly in older adults with conditions like sarcopenia or type 2 diabetes. A 2023 study also suggests that strength training with resistance bands may improve skin elasticity.

Top Resistance Band Workouts for Home

Most resistance band kits are similar, but fitness trainer Kate Georgiadis recommends Rogue bands for their durability and range of resistance levels. Here’s a full resistance band routine she suggests:

Warm-Up:

• 2 sets of 15-20 band pull-aparts: Stand with feet shoulder-width apart, hold the band with both hands, and pull it apart at chest level.

Upper Body:

• Lateral Raises: 10-12 reps
• Bent-Over Rows: 12-15 reps
• Bicep Curls: 12-15 reps
• Chest Presses: 12-15 reps

Instructions for Bent-Over Rows: Stand on the band with feet hip-width apart, hinge at the hips, and pull the band towards your torso, focusing on squeezing your shoulder blades together.

Lower Body:

• Deadlifts: 10-12 reps
• Banded Squats: 12-15 reps
• Glute Bridges: 15-20 reps
• Standing Leg Abductions: 15 reps per leg

Cool Down:

• Stretch Hamstrings: Lie on your back, loop the band around your foot, and gently pull your leg towards you, holding for 30-60 seconds per leg.

"Resistance bands can effectively complement your routine, whether your goal is muscle building, endurance, or adding variety," says Georgiadis. For maximum benefits, consider integrating banded exercises with free weights for a comprehensive workout.