Young woman in olive green athletic wear using a resistance band for upper body exercises in a spacious, minimalist home gym
·

Unlock the Power of Resistance Bands: Your Complete Workout Companion

Ah the humble resistance band. The Swiss Army knife of the fitness world– it’s versatile, portable, and capable of delivering a killer workout, whether you're a seasoned gym-goer or just dipping your toes into the world of fitness. Either way, to really benefit from these awesome tools, it’s vital you understand how they work, what the options are, and how to use them. This blog will explain all and have you ready to join the resistance band revolution!

colorful resistance bands

Getting Started with Resistance Bands

Before we jump into the exercises, let's cover the basics. Resistance bands come in a variety of shapes, sizes, and resistance levels, allowing you to tailor your workouts to your individual needs. Here's a quick rundown of the most common types:

  • Loop Bands: Typically flat and forming a continuous loop (hence the name, but it’s essentially a big rubber band). Great for bodyweight assistance to help you achieve pull ups, dips, etc, full-body workouts, warmups… you name it.
  • Tube Bands: With handles on either end, tube bands can be used for a wide range of exercises, from bicep curls to shoulder presses. They offer adjustable resistance by adjusting your grip on the handles or stepping further away from the anchor point.
  • Mini Bands: Like loop bands but shorter and wider. Most regularly used for lower body exercises to increase strength and stability.

Set Up Your Space

One of the best things about resistance bands is their portability—you can take them anywhere! At home, in the gym, or even on vacation, all you need is a bit of space to get your sweat on, and the bands will do the rest! So clear a designated workout area free from obstacles, and you're ready to get your resistance on.

Warm Up, Warm Up, Warm Up

Just like any other workout, it's crucial to warm up your muscles first. Start with some dynamic stretches or light cardio to get the blood flowing and prepare your body for action. Your muscles will thank you later!

Just Do It (Correctly)

Proper form is the name of the game when it comes to resistance band exercises. Pay close attention to your posture and alignment, and focus on engaging the target muscles throughout each movement. It's a cliche but it’s always better to perform fewer reps with excellent form than to crank out a bunch of sloppy reps and risk injury.

Sample Resistance Band Exercises

A fit young woman performs squats in a brightly lit home gym

Resistance band uses are endless but to give a flavor of what you could use them for, below are a few of our favorite exercises, that cover a range of targeted muscle groups.

  • Banded Squats: Place the band around your thighs, just above the knees, and perform a regular squat, as you would with just your body weight or barbells. The resistance band adds extra tension to engage your glutes, quads, and hamstrings for a great lower body workout.
  • Banded Rows: Anchor the band (tube probably best but a loop works too) to a sturdy object at chest height, grab the handles with an overhand grip, and step back until you feel tension in the band. Pull the handles towards your chest, squeezing your shoulder blades together as you go.
  • Banded Push-ups: Wrap the band (loop or tube) around your back and hold the ends in your hands as you assume a push-up position. As you lower your body towards the ground, the band provides extra resistance, making your chest, shoulders, and triceps work even harder.
  • Banded Lateral Walks: Step into a mini band and place it around your ankles. Take small steps to the side, maintaining tension in the band throughout the movement. This exercise targets your hip abductors, helping to strengthen and stabilize your hips.
  • Banded Shoulder Press: Stand on the center of a tube resistance band and grab the handles with an overhand grip. Raise your arms to shoulder height, palms facing forward, and press the handles overhead until your arms are fully extended. Lower with control and repeat for a solid shoulder burn.

Coooool Down

After your workout, take some time to cool down and stretch out your muscles. Use static stretches to release tension and promote flexibility, focusing on the areas you worked during your session. Your body will thank you for the extra TLC!

Which Resistance Bands Should I Try?

Looking for quality resistance bands to kickstart your fitness journey? Major Fitness’ Resistance Power Bands are super durable loop bands and come in a set of three, each with different resistance levels. If you’d also like to add a tube band to your setup, the Bodylastics Resistance Band Set comes highly recommended by various reputable sources.

Final Thoughts

With their versatility, affordability, and effectiveness, resistance bands are a must-have tool for any fitness enthusiast. They truly offer endless possibilities for strength training, rehabilitation, and beyond. So, let's band together (sorry, we had to), try out new ways of working out, and crush our fitness goals!


Best sellers

Major Fitness B52 Pro All-In-One Smith Machine Home Gym Major Fitness B52 Pro All-In-One Smith Machine Home Gym

Major Fitness B52 Pro All-In-One Smith Machine Home Gym

5-in-1 Multifunctional Smith Machine 12-Gauge Steel Front Uprights Smooth Lifting With Aluminum Pulleys More Holes for More Positioning Options Safety Pins and Plastic Sleeves Easy Adjustability Weight Stacks  
Regular price
From $2,499.99
Sale price
From $2,499.99
Regular price
$2,499.99
Unit price
 per 
Major Fitness F35 Pro Wall-Mount Folding All-In-One Power Rack Home Gym Major Fitness F35 Pro Wall-Mount Folding All-In-One Power Rack Home Gym

Major Fitness F35 Pro Wall-Mount Folding All-In-One Power Rack Home Gym

4-In-1 Multifunctional Folding Power Rack 12-Gauge Steel Front Uprights Larger Rubber Wheels More Holes for More Positioning Options Safety Pins and Plastic Sleeves Easy Adjustability Weight Stacks  
Regular price
From $1,799.99
Sale price
From $1,799.99
Regular price
$1,799.99
Unit price
 per 
MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01 MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

🎁 Save Extra $40 with coupon "BENCH". 【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.7" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 9 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.3" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym.
Regular price
From $219.99
Sale price
From $219.99
Regular price
$259.99
Unit price
 per 
MAJOR FITNESS Rack Mounted Leg Extension MAJOR FITNESS Rack Mounted Leg Extension

MAJOR FITNESS Rack Mounted Leg Extension

The MAJOR Multi-Function Pad, transcending a typical gym seat, offers enhanced support to your training routine. Multi-functional pad for versatile use Fast & easy setup Extensive adjustability for diverse users Boost exercise effectiveness
Regular price
$389.99
Sale price
$389.99
Regular price
$389.99
Unit price
 per 
MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness

MAJOR FITNESS Rubber Flooring Gym Mats 0.31" Thickness

Material: 100% Rubber Color: black & white dots Quantity:16 pcs per box Size/Tile: 20'' x 20'' ( 1.6ft x 1.6ft ) Footprint per tile: 2.7 SQFT Tile thickness: 0.31'' (8mm) GUIDANCE:  Power Rack: 12-16 pcs Smith Machine: 16-20 pcs Weight Bench: 6-8 pcs
Regular price
$316.99
Sale price
$316.99
Regular price
Unit price
 per 
MAJOR FITNESS 4ft Olympic EZ Curl Barbell MAJOR FITNESS 4ft Olympic EZ Curl Barbell

MAJOR FITNESS 4ft Olympic EZ Curl Barbell

Ergonomic Design: A bent shaft is a characteristic of MAJOR Curl Bar (an EZ curl bar) to lessen joint stress. The cambered shape of EZ curl barbells allows for a semi-supinated grip, which reduces strain on the wrists and elbows. It has the same medium-depth knurling as the most popular multipurpose barbells from MAJOR. It has the medium-depth knurling which offers an excellent grip without causing your hands any pain.Specification: This Olympic EZ curl bar is 47.2" in length and 1.1“ in diameter. The bar's loadable sleeve length is 6.5 inches. It Weighs 20.61 pounds and holds weights up to 500 lbs.Durability: This MAJOR EZ curl bar is made of 45 gauge steel. Silver finish material is chrome and black is electrostatic coating. The precise medium-depth knurling gives this bar a grip that feels glued but is not too tough to tear your skin.For 2-inch plate: This barbell is intended for Olympic weight plates with a centre opening of 2“. The bar also has rotating sleeves, which ensures smooth lifting motions and reduces stress on your arms.Versatile: The EZ bar allows for various workouts such as preacher bicep curling, tricep extension and bent-over row. If you're hunting for a curl bar for your home gym arsenal, don't miss this one.Purchase confidently: We offer a 1-year warranty and a 35-day no-reason return policy. Don't hesitate to contact us with questions; we will respond within 12 working hours.
Regular price
$119.99
Sale price
$119.99
Regular price
$149.99
Unit price
 per 

Recommended

Squad Up at Home: Create Your Own Fitness Community with a Major Fitness Home Gym
Jhon Kenneth Delos Reyes·
Squad Up at Home: Create Your Own Fitness Community with a Major Fitness Home Gym

How To Do The Landmine Shoulder Press?
Major Fitness·
How To Do The Landmine Shoulder Press?

How To Do The Landmine Half-kneeling Shoulder Press?
Major Fitness·
How To Do The Landmine Half-kneeling Shoulder Press?


Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.