Resistance Band Training: Pros and Cons

Resistance Band Training: Pros and Cons

Resistance bands are tools used to strengthen and stretch the muscles. You can see these things being used in gyms like Koko Fit Club everywhere. There are several types available:

1. Resistance Bands with Handles

These are primarily used for building muscle size and strength. These tube bands have handles that provide a sturdy grip. You can find stackable resistance bands that utilize carabiners to let you combine bands together to adjust the resistance level.

2. Therapy Flat Resistance Bands

You can find these usually in therapy clinics. The bands are flat and wide, making them easy to adjust the length and wrap around your hand. Pilates programs also make use of this type of band for added resistance.

3. Loop Bands

These are similar in design to therapy bands, except they form a closed loop and are smaller in size. Loop bands are mostly used for strengthening the buttocks and legs. These are widely used in gyms and physical therapy clinics.

4. Arm and Leg Tube Resistance Bands

These tube bands are closed-loop and have several variations. These are geared towards specific muscle groups and have limited use.

5. Power and Mobility Bands

Cross-trainers and power lifters use these bands for adding variable weight resistance, stretching and improving movement and flexibility.

Key Reasons to Use Resistance Bands

There are a handful reasons why you should consider adding resistance bands to your fitness program.

For one, these bands are cheap, extremely versatile, and portable. That means you can buy several of them without breaking your budget and you can work out anytime and anywhere because you can bring these things with you wherever you go.

It gives you a killer core workout. Resistance bands by design can train the whole body but doing the workouts require constant engagement of the ab muscles.

Additionally, the resistance bands help you achieve the correct form. These bands are highly ‘directional’ which means you have to train through a very concise movement in order to get the desired resistance.

Lastly, it protects your joints. Using the band in your workout creates significantly less joint compression than free weights.


As with most things, there are drawbacks to using these bands. To start with, if you’re aiming to grow Popeye arms or superhero legs, then this is not for you. Bands are not hardcore enough to produce muscle hypertrophy.

You also can’t quantify your gains. Bands use resistance dictated by the width and thickness of the band, as well as length of stretch so you can’t really determine the exact amount of resistance you get.

Should You Use Resistance Bands?

The short and simple answer is YES! With resistance bands you give your muscle the same workout with a less chance of injury as it causes less force on the joints. If you are trying to recover from injury or simply want to avoid one, then incorporating resistance band training is definitely the way to go. And because of the constant tension it’s able to activate your core, improving overall strength and performance.

If you are:

  • Want to gain muscle and strength
  • Want to lose weight
  • Want to avoid injury
  • Want to improve power and performance
  • Want to workout during your pregnancy

Then resistance bands are for you! Give them a try and let us know your experience.

Check out this product review of a highly popular resistance band:

My Top Resistance Band Review (Pros and Cons)

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