Do resistance bands construct muscle? Stroll into most gyms and also you’ll see health lovers swarming the free weights part, however you’ll doubtless see fewer folks utilizing resistance bands of their exercise. This will result in the misunderstanding that resistance bands aren’t as efficient as weights in constructing muscle when, in some instances, they might provide a bonus over different approaches.
Earlier than you head over to seek for the perfect resistance bands (opens in new tab), learn on and we’ll stretch your thoughts with knowledgeable recommendation as to why resistance bands could be the proper software to develop your health regime.
Can resistance bands construct muscle?
Can resistance bands construct muscle? “Sure!” solutions Gina Reinge, a sports activities therapist who has spent years working with skilled athletes. Although with the precept that underpins using resistance bands being just about equivalent to that of free weights, it ought to maybe come as no shock.
“Resistance bands can construct muscle in the identical approach as utilizing weights can,” says Reinge. “Research, similar to one within the Journal of Scientific Nursing (opens in new tab), have proven that when performing resistance workout routines with bands there isn’t any statistical distinction to the good points discovered with a band to a weight.”
Gina Reinge MSc, BSc, is an skilled sports activities therapist who has spent years working with skilled athletes, together with having spent 4 years working on the Excessive Efficiency centre in Bathtub, UK with worldwide elite-level judo gamers. Alongside along with her husband, she runs a multidisciplinary clinic in Portishead, UK.
In reality, if you’re an older grownup there’s a good cause to make use of them. “They’re particularly helpful for older adults the place there may be good proof of energy good points,” says Reinge.
Resistance coaching is especially necessary for older adults because it helps to offset the pure lack of bone density (opens in new tab) and muscle that comes with growing older. Moreover, resistance bands provide benefits over free weights as they value much less, are simpler to retailer and are extra transportable, making them particularly helpful for house or open area exercises.
How do they evaluate with free weights?
Resistance bands make for a worthy different to free weights, however do you have to be lucky sufficient to have a selection between the 2, wherein particular situations may you go for the bands?
Reinge factors to a examine within the Journal of Power and Conditioning Analysis (opens in new tab) as only one that has proven good points “in higher physique energy, velocity and energy utilizing resistance bands over free weights, with a consensus forming that begins to assist this concept.”
With regard to specifics, she says: “They’ve been proven to be significantly helpful for some multi-joint workout routines as nicely, such because the lateral row and lat pulldowns and probably even the stiff-legged deadlift.”
Workouts which can be much less efficient with resistance bands are typically those which can be trickier to use fixed pressure to, such because the squat, says Reinge, including: “with energy good points solely displaying up on the finish of vary as soon as the band is tight.”
Therein lies the chief drawback of resistance bands in contrast with free weights – being that they provide variable resistance in contrast with fixed resistance. Finally, the latter makes for a tougher exercise, but it surely is determined by the precise actions throughout the train as as to if this is applicable.
Learn how to effectively construct muscle with resistance bands
The important thing elementary to construct muscle is progressive overload (opens in new tab). As Reinge explains: “The necessary factor is to make sure you are ‘overloading’ the muscle. A muscle that performs a motion simply is not going to acquire mass enhancements. You may overload a muscle by rising the resistance or by slowing a motion down, or each.”
On this sense, resistance bands are wonderful for constructing beginner-level energy and activating smaller muscle groups. Nevertheless, should you’re trying to recruit bigger muscle teams, or are coaching in direction of increased ranges of energy, then chances are you’ll wish to choose without spending a dime weights. Whichever choice you decide, Reinge says: “The necessary ingredient is that you’re coaching the muscle that you just wish to, good kind is necessary, as is beginning at a stage the muscle can tolerate. In case you are ranging from a weak level you will have to make use of a light-weight band initially. As soon as simple, enhance the band resistance, full extra reps or gradual the motion down.”
It is determined by your particular targets as as to if resistance bands are the best software for you. Nevertheless, they combine nicely into nearly any health programme, whether or not that’s as a part of a warm-up, as a software throughout the principle exercise, or as a supplemental piece of equipment to assist body weight workout routines (opens in new tab), similar to chin-ups and pull-ups. Finally, it’s their vary of makes use of that makes them essential in any gymnasium and a key piece of apparatus to contemplate for house exercises.