Do Resistance Bands Work As Good As Weights?  My 30-Day Challenge To Find Out

I am a big fan of resistance bands.  Either alone or with free weights they are a great tool for any fitness journey. 

There have been many debates regarding free weights vs resistance bands.  Some people feel that the only way to get stronger is with weights.  However, other people report great results with resistance bands for strengthening.    

Personally, I have always incorporated resistance bands in my workouts, but I have never tried using only resistance bands.  

Do resistance bands work as good as weights?  

I decided to find out for myself if resistance bands are as beneficial as free weights when it comes to my fitness and strength goals. 

So, if you would like to know what I find out, follow along.  I will post some of the exercises that I do as I go along. 

Why I Decided To Try A 30 Day Resistance Band Challenge

I have always been into fitness and weight training since high school.  It was nothing to lift heavy.  I would occasionally have some aches and pains but nothing that slowed me down. 

Over the past 6 months I have experienced more injuries and setbacks after my workouts. 

My first injury was to my left shoulder.  I saw my chiropractor who recommended a resistance band program for my rehab.

I didn’t stick with the resistance bands like I should have.  I started weights sooner than he had recommended.  So, I am still struggling to get back to where I was with my shoulder strength. 

I then experienced plantar fasciitis and finally hip pain which was diagnosed as tendonitis. 

Recovering from these injuries has taken some time.  They continually put my fitness goals on hold.  This has slowed down my progress. 

I have been seriously thinking about my fitness journey with the increased injuries.  Are the intense workouts better for me if I continue to get injured?  Can changing up my workout prevent further injury while keeping my muscle mass? 

Resistance bands have been proven to be easier on the joints.  So, I felt that starting a resistance band fitness plan for 30-days would be something that I should consider.  Maybe it will help to prevent so many new injuries. 

How I Prepared For The 30-day Resistance Band Challenge

My goal is to stay fit without muscle loss.  If I can gain more muscle well that would be great also. 

Before starting my 30-day resistance band journey, I took measurements and determined my body fat.  I do not plan to alter my diet as this would give inaccurate results. 

I will continue my macros of 1705 calories, 141 Proteins, 157 carbs and 57 fats. 

I am 59 years old.

My Weight is 138 pounds

To determine my body fat, I used a Fat Caliper which placed me at – 29% body fat.

Beginning Measurements

Chest             33.5 inches

Left Bicep       11.25 inches             Right Bicep     11.25 inches

Left forearm   8.5 inches                 Right Forearm 8.5 inches

Waist             32.25 inches

Hips              37.75 inches

Left thigh       22.75 inches             Right Thigh     22.75 inches

Left calf         14.5 inches               Right Calf       14.5 inches

Equipment Used

I plan to use different resistance bands including tube bands, bootie bands, pull up assist bands and loop and flat bands.  This will all be determined by what exercise I am doing.  I will also use body weight of course for some exercises.

I will use different resistance levels.  Depending on exercise. 

I am also using a resistance band bar.  This is my first experience with the bar, so I am anxious to see it this is beneficial with the bands. 

Summary

After years of running and lifting heavy weights I think that it is time to listen to my body. 

I need to find out if resistance bands alone keep me strong and on track for my fitness goals?   

Of course, my 30-day experience may be different than someone else’s.