Resistance bands make easy work of training at home, but are they as effective as weights?

Lets face it who has the time, money or storage space to be faffing around with a load of kit for our home workouts.

It’s why resistance bands are so useful right now; they are easy to store and much cheaper than free weights. However when it comes to resistance work and building strength how do they stack up against each other?

The benefit to resistance bands is in the name, really, as bands are a great way to add extra resistance to your workout. We need resistance, or an opposing force, in order for our bodies to adapt to training – but the question really is: can you get enough of it with resistance bands?

1.Muscle growth. Traditionally, it is said that you build strength when working in sets of up to six reps, build muscle when working in sets of 8-12 reps, and build muscle endurance when working with in sets of higher rep ranges. While this is true, the general rule of thumb is that lower reps are most effective at building strength, while the higher reps are most effective at building endurance.

2. The key is to not buy a flimsy elastic band but instead one that can elicit the same weight as a dumbbell. Nowadays, new bands on the market can even add up to 110kg to your training. This provides ample resistance for you.

3. Do not replace weights with a band if you are used to using weight, simply add value to what you are already doing. Research also shows that it is the load our muscles are under when they are extended that elicits the most muscle growth. For example, the muscles are most worked when we are at the bottom of our squat. But when using a resistance band, it’s harder to load the muscle at the bottom of the movement, as this is when the band will be at its saggiest.

4. Training with intention. With resistance bands, it’s especially easy to bounce through reps without thinking about what you’re doing and letting the momentum of the band move. That’s not efficient, but if you are thinking about where that power is coming from and pausing in a position before you push or pull, rather than letting the band move you, then yes, they can be efficient.”

If you are just using resistance bands to keep you going until you can get your hands on iron again, it’s important to consider the types of exercises you do. A lot of movements don’t “transfer over neatly” from dumbbell to resistance band, Niamh explains.

“If you want to do chest press but you don’t have any kit except bands, you could work your chest by doing press-ups with the resistance band over your back. Doing that will build and maintain strength, so that when you go back to bench pressing, you’re able to still lift heavy. However, because the shape of the movement is slightly different, you won’t necessarily be able to chest press what you did before. It will take a couple of weeks for your brain to repattern the shape,” she says.

This is where she thinks people go wrong with resistance bands: using lighter bands and doing resistance-band specific exercises. When these people then go back to strength training, they feel as though they’ve lost strength. “Instead, use heavy bands and create the same shapes you would with dumbbells,” she says. “It’s easier to do upper body moves with resistance bands, but if you get a bit creative you can still do moves such as deadlifts, good morning, squats and lunges.”

Let’s not forget that resistance bands are also way more accessible for people – they’re cheaper to buy and easier to store. Given that they can challenge you, maintain strength and even grow muscle – plus, make your workouts a bit more interesting during lockdown – they aren’t something to turn your nose up at.

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