Resistance bands can be used to effectively and efficiently target each element of fitness listed above. For example, bands can be used with relatively high resistance to develop strength, whilst cardiovascular health and muscular endurance can be developed by creating a circuit of resistance band exercises. It’s not like dumbbells, barbells, and weight machines are hard to use, but with resistance bands, it’s easy to switch between exercises. (Also, they’re generally easier to store — making them perfect for smaller home gyms.) You don’t have to wait around for a piece of equipment to be ready, you can grab one band and do various exercises. Muscle Recruitment

Resistance bands also have to be stabilized and controlled by 'fixator' muscles when performing exercises such as the shoulder press or military press. This strengthens muscle groups such as the rotator cuff muscles, which reduces the risk of injuries including dislocations. Anyone who has played or even watched rugby will no doubt testify that it is an extremely demanding sport, both physically and mentally. Modern rugby players require speed, power, strength, endurance and agility.Pull the band underneath the bench, and slide the free end of the band around the other end of the barbell (you will likely need to have that particular end of the barbell resting on the floor. It’s important to select a band that provides a challenging resistance. However, make sure that the band you choose still allows for proper form. Ultimately, this leads to muscle building. The exercise causes the muscles to tear and break down, which sends repair and muscle growth signals to the body ( 1, 2).

Both resistance bands and free weights are excellent tools for developing strength and muscle mass. A peer-reviewed study published in 2019 compared the effect of resistance bands and conventional training - using free weights and resistance machines, on the development of strength. It may look cool or provide some added training variety, but the top competitive powerlifters and bench pressers whom I’ve been fortunate enough to train with and get to know all built their 500+ pound bench presses with minimal use of resistance bands in the process. Lower into a quarter-squat with your hands on your hips or in front of you. A quarter-squat is about half of a normal squat.These are by far the most affordable and convenient bands available on the market, though their uses are a tad more limited compared to other models. Benefits of Resistance Bands A critical decision to make when purchasing these resistance bands is how much resistance you’ll need. Certain exercises, such as face pulls and lateral raises, require less resistance. On the other hand, loaded stretches, squats, and using bands for deadlifts call for heavy bands to be used. On this list, you’ll find brands that offer a variety of different weights — from as light as three pounds up to 200 pounds. Quality If you have difficulty performing regular dips using parallel bars, then you can use resistance bands for assistance. You can use a looped resistance band to help support you throughout the range of the dips exercise. Take a looped band and place it underneath your hands, so that you are gripping both the dips-bars and the band, with the middle of the band sagging in between the parallel bars.