Resistance Band vs Free Weights

Looks can be deceiving, particularly when it comes to training with elastic bands. This unassuming piece of equipment doesn't look nearly as "hardcore" as a loaded barbell or heavy pair of dumbbells. It stands to reason then, that bands are probably great for rehabbing an injury and low-impact workouts for the elderly, but lousy at building size and strength, right? Wrong!

Variable Resistance creates muscle gains THREE TIMES FASTER than conventional training. So, when compared to regular weight training, variable resistance training led to double or triple the gains in one-rep max, and triple the gains in average power, for the time period tested.

The use of elastic bands, has been around for almost a century. It was originally introduced as a unique exercise tool and eventually became popular as a rehabilitation device. Today, bands are more than just an entry-level alternative to heavy free weights. They're now used around the world by elite athletes in all sports--football players, UFC fighters, powerlifters, bodybuilders, to develop strength, power, speed and even muscle size.

In fact, one study found that elastic-band resistance exercises can improve balance, gait function, and flexibility in older adults (1). Trusted Source


Plus, using this fitness tool for resistance can promote similar strength gains compared to conventional resistance training, according to a research review (2). Trusted Source

That said, if you’re on the fence about adding resistance bands to your fitness routine, consider these additional benefits (1). Trusted Source

(3). Trusted Source

  • Resistance bands come in a variety of strengths, lengths, and sizes.

  • They’re foldable, portable, and easy to store.

  • They are one of the most affordable pieces of exercise equipment.

  • Resistance bands allow you to do gym-type exercises at home.

  • You’ll get resistance in both directions of your movement, in both the concentric and eccentric phase of the exercise (in other words, when both contracting and lengthening the muscle).

  • The resistance is variable and can accommodate different ranges of motion.

  • You can move in different planes and pull in all different directions with a resistance band.

  • Resistance bands increase the time your muscles are under tension.

  • Increase your strength without the injury risk

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