Resistance Bands: Are They the Best Option for Beginners?

Are you looking to start a workout program but don’t know where to begin?

I’ve been there!

Starting a fitness journey can be intimidating, especially when it comes to figuring out what equipment to invest in.

That’s why I highly recommend resistance bands for beginners.

Resistance bands are a safe and effective alternative to weights. They offer a wide range of exercises that can be done from the comfort of your own home.

When I started my home gym, resistance bands were my first investment, and I still use them in every workout.

In this article, I’ll be sharing the benefits of resistance bands for beginners, the best resistance bands to invest in, and some band exercises to get you started on your fitness journey. 

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What Are Resistance Bands?

Resistance bands are elastic or rubbery bands that are used for stretching and strength training.

They were originally used in rehab facilities for patients with injuries or health issues.

The purpose of resistance bands remains the same, but they have come a long way since then.

The bands add tension and resistance to engage more muscles and make exercise movements more difficult, which in turn builds strength.

They come in different sizes, lengths, and levels of resistance, and can be tubular, flat, or straight. Some have handles, while others don’t.

Resistance bands are a great option to target different muscle groups, and can provide a total body workout without any other equipment.

With a variety of options available, they are a versatile and convenient addition to any exercise routine. 

Why Resistance Bands Are a Good Option for Beginners

When I started my home gym, I wanted to find equipment that was affordable, versatile, and could grow with me as my fitness journey progressed.

Resistance bands checked all of those boxes and more.

Here are some reasons why resistance bands are a great option for beginners:

• Cost-effective: Resistance bands are significantly cheaper than free weights. You can get a set of resistance bands for under $30, whereas a set of light-free weights can cost well over $100. Don’t let the price fool you though, resistance bands are just as effective as free weights.
• Compact and portable: Resistance bands are small and easy to store, making them a great option for those with limited space. They are also easy to pack and take with you on the go, making them a perfect option for travel workouts.
• Versatile: Resistance bands can be used for a wide variety of exercises, making them a versatile addition to any workout routine. They can be used for strength training, stretching, and even cardio.
• Beginner-friendly: Resistance bands are a great option for beginners who may feel intimidated by machines or free weights. They provide a low-impact workout that is easy on the joints, making them a great option for those who are just starting out.
• Effective: Despite their low cost and beginner-friendly nature, resistance bands are highly effective at building muscle and improving overall fitness. They offer benefits that traditional weights and machines cannot provide.

As you can see, resistance bands are an excellent option for beginners who want to build muscle and improve their overall fitness.

They are affordable, versatile, and effective, making them a great addition to any home gym or travel workout routine. 

8 Benefits of Resistance Bands for Beginners

I have been using resistance bands for quite some time now, and I must say that they are a great addition to any workout routine.

Here are 8 benefits of resistance bands for beginners:

1.  Easier on Joints

Resistance bands are easier on your joints than weights.

They apply less pressure on the muscles, tendons, and ligaments. This makes them a good option while recovering from an injury or when beginning a workout program.

1.  Better Form

Resistance bands keep your form in check to decrease the chance of injury. They force you to control your muscles and move smoothly throughout the exercise.

3.  Increased Range of Motion

With resistance bands, you can go further with your range of motion than you can with free weights.

They work with tension, not gravity, so you can stretch much further to increase your range of motion.

4.  Gradual Progression

You can start out at your own pace and progress gradually.

Light resistance bands work great if you want to start out with stretches or range of motion exercises.

When you are ready to progress, you can just grab a thicker band with more resistance and start building muscle.

5.  Multiple Planes of Resistance

Resistance bands work in multiple planes of resistance, which means you can perform more exercises with them.

The different movements cause you to incorporate more muscle groups, which can also help strengthen your core and improve your balance.

6.  More Time Under Tension

Resistance bands add tension throughout an entire exercise, causing more “time under tension.”

This means that your muscles are held under tension for a longer period of time, which can increase muscle strength, endurance, and growth.

7.  Good for Weight Loss

Resistance band workouts increase your oxygen consumption after you work out so that your metabolism remains active when you finish.

This leads to your body burning more calories long after your resistance band workout is over.

8.  Exercise Progression and Modification

Resistance bands can progress an exercise or help modify an exercise.

For example, if you struggle with pull-ups, you can use a resistance band to help support some of your body weight.

You can also wrap resistance bands around dumbbells to give you more weighted resistance.

Resistance bands are a great option for beginners who want to improve their fitness level.

They offer many benefits that can help you achieve your fitness goals. 

Best Resistance Bands for Beginners

As a beginner in fitness, I recommend starting with resistance bands.

They are affordable, versatile, and easy to use.

Here are two types of resistance bands that are perfect for beginners: 

Flat Exercise Bands/Therabands

Flat exercise bands or therabands are perfect for beginners as they come in different levels of resistance.

You can use them for upper and lower body exercises, and they can be tied around your legs or ankles.

You can also loop them around an object for additional exercises. They are inexpensive and easy to purchase. 

Mini Bands/Loop Bands

Mini bands or loop bands are similar to flat bands but are looped, making them easier to use.

They also come in various resistance levels and can be used for both upper and lower body movements.

They are inexpensive and perfect for beginners.

Make sure to include these resistance bands in your workout routine as they are great for building strength and endurance. 

Band Exercises for Beginners

Banded Rows

To perform banded rows,:

1. Sit on the floor with your legs extended in front of you.
2. Loop the band around your feet.
3. Sit up tall, ensuring your back is flat and your abs are tight.
4. Hold onto the band tightly and pull your elbows back, squeezing your back while doing so.

You can also do this exercise while standing up and bent over at the waist.

Start with one set of 8-12 reps and increase sets as you get stronger.

Lat Pulls

To perform lat pulls:

1. Begin by either sitting or standing
2. Hold a band in both hands over your head.
3. Keep your hands a few inches apart.
4. Keep one hand overhead and pull the other hand down towards your ribcage while squeezing your back.
5. Return to the starting position and repeat 6-12 times per side.

Increase sets as you get stronger. 

Bicep Curls

To perform bicep curls:

1. Stand with the band under your feet.
2. Keep your elbows close to your sides as you grip the band.
3. Raise your arms while keeping your elbows by your side.
4. Hold the position for a few seconds and then slowly release.
5. Do 8-12 reps.

Increase band resistance or reps as tolerated. 

Triceps Overhead Extensions

To do Triceps Overhead Extension:

1. Stand with the band under one foot.
2. Hold one end of the band by your waist.
3. Bring the other hand with the band up over your head.
4. Bend the arm overhead so that the elbow is facing the ceiling and hand is behind the neck.
5. Slowly straighten the arm, reaching up.
6. Repeat 8-12 times.

Increase the reps as tolerated. 

Banded Squats

For banded squats:

1. Stand with legs hip-distance apart.
2. Place a looped band around both legs above the knees (do not place on the knee).
3. Move your legs apart until you can feel tension on the band.
4. Squat down and hold for a few seconds.
5. Stand back up and repeat the squat.
6. Do 8-12 reps.

Add more sets of reps as tolerated. 

Banded Clam Shell

For banded clam shells:

1. Begin by lying on your side.
2. Place looped band around both legs above the knees (never place the band on the knees).
3. Align your hip, knees, and ankle on top of each other.
4. Bend your knees to 90 degrees.
5. With your feet together, begin lifting your top knee open.
6. Slowly lower back down and repeat.
7. Do 8-12 reps and then roll to the other side and repeat for 8-12 reps.

You can also use a booty band when you are ready for more resistance. 

Monster Walks

Monster walks can be more challenging than they look.

To do monster walks:

1. Begin in a standing position.
2. Place a loop band around the ankles.
3. Squat down with legs shoulder-width apart.
4. Begin walking back and forth.
5. Do 8-12 reps front and back.

Try to do 2-3 sets of 8-12 reps.

READ MORE:  Resistance Bands: Are They Good for Arthritis of The Knee. 

Resistance Bands for Beginners

All in all, resistance bands are the best way for beginners to get into shape quickly and cost-effectively.

Working out with these versatile exercise aids is an excellent addition to any everyday fitness routine.

With that in mind, it’s time to get started!

Get creative with your workout plan and change it up by incorporating different bands, exercises and sets.

Remember to keep safety in mind and use the right size resistance band for each exercise by reading the instructions carefully!

Lastly, challenge yourself and you’ll reap the rewards of a strong body and confident lifestyle.

Thanks for reading my blog post–I hope it has inspired you to start your own fitness journey!

It’s never too late to get fit with the help of resistant bands!