Resistance Bands in place of Lifting Program?

cocates
cocates Posts: 360 Member
edited November 18 in Fitness and Exercise
Do any of you use resistance bands as part of your w/o routine? OR in the place of lifting?

I finally mustered up the courage to ask a friend to help me at the gym for the Stronglifts program - to make sure I was doing the right form, etc. He agreed but when he learned I was pretty weak (especially my arms), he suggested resistance bands first.

Just looking for any thoughts, shared experiences, myths or truths to them, etc.

Replies

  • orionaimee
    orionaimee Posts: 89 Member
    I bought a set at Marshalls for when I am travelling to use in the hotel for a workout. There are workout routines for resistance bands on YouTube that you can use. Good for you and good luck!
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    Agree with the above. Your muscle don't know they're pushing iron or pulling rubber, they just know they're being worked. What I like about bands is they're small and light, can be done easily at home or brought on a trip. But if you have access to a gym, the nice thing about actual weights and machines is you don't have to try to mimic them with giant rubber bands.
  • domeofstars
    domeofstars Posts: 480 Member
    Yes I do use resistance bands and I love them. They're lightweight and very portable so you don't have to 'go to the gym' to use them. You can squeeze in a workout on your break at work or whenever. I've got some great muscle tone in my arms now and i love it. Give resistance bands a go for a few weeks and then you can move on to weights, you'll find that lifting will be alot easier because you will have built up lean muscle mass with the resistance bands.
  • estherdragonbat
    estherdragonbat Posts: 5,283 Member
    I use fit tubes and bands regularly. The main disadvantage is that it's hard to know how much you're actually lifting. They'll give you a range, but it's not as exact as a dumbbell. However, speaking as someone who used to have to struggle in a gym to complete a set of 10 reps@10 lbs on a biceps curl machine, it was an incredible feeling when I walked into a fitness store to buy the "heavy" resistance band, picked up a 10-lb dumbbell out of curiosity... and did 25 reps while I was waiting for the clerk. And I could have gone more.

    They travel well. When I take the train, ViaRail Canada limits you (at the cheap fares) to 1 small carry-on bag and 1 suitcase/bag weighing up to 40 lbs. If it's between 40.01 and 50, there's a surcharge. Over 50, they won't let you bring it on. Putting the tubes in my suitcase barely impacted the weight. Dumbbells would've been a problem.

    I found exercises on the theragear.ca website, as well as on YouTube.
  • French_Peasant
    French_Peasant Posts: 1,639 Member
    I use them for Pallof presses, and lat pull-downs (with 100# band) when I am working out at home. I have also used them to simulate rowing. Pro tip: don't let them come off your shoe and snap you in the face.

    As noted above, they are great for travelling.
  • lorrpb
    lorrpb Posts: 11,463 Member
    edited May 2017
    Resistance bands are great, although it seems like you would need different exercises than those in SL. You will likely need different sizes of bands for different exercises & upper and lower body. You can buy sets of bands with interchangeable handles. The most important thing is to get started ASAP with some kind of resistance routine, and build from there.
  • stanmann571
    stanmann571 Posts: 5,727 Member
    Bands are good, for what they're good for.

    But they don't provide consistent resistance. In other words, a 25 lb dumbbell is always 25 lb a 25 lb band is 20-35 lb depending on where in the stretch range you're working.

    It's a great tool, but it's not the same as free weights or even plate machines. OTOH, a 100 lb band weighs the same as a 25 lb band, and travels much better than a 35 kilo kettlebell.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    Resistance bands are extremely versatile . Saying "use resistance bands" is pretty generic, did he give you specific exercises to do? At this point, the exercises you do are gonna be more important than the tools you are using. You can get strong without anything just bodyweight exercises, or you can spin your wheels with a 200 pound barbell.
  • NorthCascades
    NorthCascades Posts: 10,968 Member
    stanmann571 wrote: »
    But they don't provide consistent resistance. In other words, a 25 lb dumbbell is always 25 lb a 25 lb band is 20-35 lb depending on where in the stretch range you're working.

    Not only that, but depending where you stand (for "bench" presses from the door) or put your feet (bent over rows, etc) the same band will have more or less resistance.
  • Cherimoose
    Cherimoose Posts: 5,208 Member
    cocates wrote: »
    I finally mustered up the courage to ask a friend to help me at the gym for the Stronglifts program - to make sure I was doing the right form, etc. He agreed but when he learned I was pretty weak (especially my arms), he suggested resistance bands first.

    I would downshift to using dumbbells for the SL program. Search the forum for prior discussions on it. Bands are ok to supplement, but it's very difficult to do basic exercises like squats, deadlifts, and lunges with them. Plus the resistance is variable and hard to quantify, so measuring progress is difficult. I would choose a cable machine over bands if you have access to a gym. :+1:
  • cocates
    cocates Posts: 360 Member
    French_Peasant wrote: »
    Pro tip: don't let them come off your shoe and snap you in the face.

    Love it. Thanks for the pro tip! :smiley:
  • cocates
    cocates Posts: 360 Member
    SonyaCele wrote: »
    Resistance bands are extremely versatile . Saying "use resistance bands" is pretty generic, did he give you specific exercises to do?

    He said he's creating a program for me and that tomorrow will be leg day and will take about 45 minutes. He is going to give me the exercises tomorrow, so I don't know what specific exercises he has in mind.

  • Angela_does_zumba
    Angela_does_zumba Posts: 31 Member
    Hi! I am a group fitness instructor who teaches with resistant bands at my local gym. :) Resistant bands are excellent! You can pretty much do your regular bodyweight exercises and then amp it up with the resistant bands. Adds way more intensity and therefore challenges your muscles. Alot of times I make students do all sorts of things with the resistant band while in plank or squat position. There are different types of bands out there; the one that my class uses is a looped-type. The downside to having a loop is that you are a little more limited with the types of exercise movements you can do with it because you have to make sure the band doesn't maneuver. So be wise with the type you use!

    As you get stronger, you're going to have to change the size and "weight" of the band. So some bands start out as 10 lbs of resistantance, eventually you can move your way up to 20, 30, 40+ lbs of resistance. Hope this helps!
  • cocates
    cocates Posts: 360 Member
    Cherimoose wrote: »
    cocates wrote: »
    I finally mustered up the courage to ask a friend to help me at the gym for the Stronglifts program - to make sure I was doing the right form, etc. He agreed but when he learned I was pretty weak (especially my arms), he suggested resistance bands first.

    I would downshift to using dumbbells for the SL program. Search the forum for prior discussions on it. Bands are ok to supplement, but it's very difficult to do basic exercises like squats, deadlifts, and lunges with them. Plus the resistance is variable and hard to quantify, so measuring progress is difficult. I would choose a cable machine over bands if you have access to a gym. :+1:

    Apparently, I'm so weak, lifting the bar (I think 25lbs) would be very challenging. Thanks for the dumbbell suggestion. That's a really good idea!
  • infinitynevermore
    infinitynevermore Posts: 98 Member
    I work out at home and use dumbbells in my weight training. I can do almost everything I did in the gym with them.
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    I can't imagine how resistance bands would work for the SL program.
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