How to use resistance bands, according to experts (2024)

They may be lightweight but resistance bands can help you increase the power and intensity of your workouts.

Whether you’re looking to burn more calories or tone up, a resistance band allows you to do so from the comfort of your own home at a time that suits you. Or, if you travel a lot, you can pack some in your suitcase to transform any hotel room into a makeshift gym.

With prices for bands starting at £10, and no further costs after the initial purchase, it’s also a budget-friendly way to fire up those lovely exercise endorphins to feel better in both body and mind.

For those new to working out, resistance bands are an accessible way to start warming up your muscles and get the blood flowing. You can start with light resistances and work your way up to heavier, stiffer bands as your fitness improves. And you can also adjust your grip when doing specific moves, reducing strain on joints and accommodating injuries or mobility issues.

With all these benefits and more, the question is not whether you need resistance bands but how best to use them, both for a workout in its own right and to complement anything you do in the gym. For that, Obi Vincent, a fitness coach, C4 Energy ambassador and pliability athlete, exclusively showed us some exercise examples and advised us on form.

What should you look for when choosing resistance bands?

If you don’t already have resistance bands at home, Vincent says: “I’d recommend getting a variety to accommodate different exercises and intensities. I’d also recommend getting several different colour-coded bands for guidance, as each colour represents a different resistance level.”

If you want bands that last and don’t snap mid-exercise, Vincent advises that thicker bands are generally better than thinner ones. Carefully examine all the photos, if shopping online, to check the quality.

How many times a week do you need to train with a resistance band to see results?

The frequency varies for each person, depending on how you want to look and what state of fitness you are currently in.

“For beginners, when starting a resistance band workout, you’ll want to aim for two to three strength-based training sessions per week,” suggests Vincent. “You can split it between one upper body session, one lower body session and one full body session, making sure you’re targeting each muscle group twice a week.”

For those on the intermediate level, Vincent recommends increasing the frequency to anywhere between three and five strength-based training sessions per week. “You can also focus on progressive overload by increasing resistance levels and the number of reps and sets,” he says.

How do you put on a resistance band properly, with good form?

As each move is different, there is no one-size-fits-all piece of guidance on this. That being said, there are three general pointers that can help you identify if your loop resistance band is in the correct position, according to Vincent.

First, make sure you align the band with the target muscle group. Second, ensure it fits perfectly without being too tight or too loose and remains in place without rolling or sliding down during exercises. Third, check in the mirror to see if it is on the correct muscle group and providing resistance as you move.

Lower-body resistance band workout example:

Warm-up (two rounds):

Workout:

Three sets of 10-12 reps of the following, Rest for one minute between each set:

Upper body resistance band workout example

Warm-up (two rounds):

Workout:

Three sets of 10 to 12 reps of the following, Rest for one minute between each set:

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