Starting your day with a little bit of workout every day can lighten up your mood all day long. Some prefer to go to a gym to do an intense workout session, while others prefer to stay at home doing a freehand light workout, it’s all up to one’s convenience. Many people tend to buy equipment for working out in their homes, which can be pretty expensive. Also, you need multiple pieces of equipment for different kinds of exercises. What if we tell you that you don’t need all of those hefty tools instead, you can do all your workouts with only one item? You can even do intense exercises with the ease of portability wherever you are or wherever you go. We are talking about resistance bands. Resistance bands are well known in the community, but everyone is always skeptical about whether or not they can help build muscle mass. Don’t worry if you don’t know anything about resistance bands; we will discuss how they are used, what types are available, and if they build muscle mass or not.
What are resistance bands and their types?
Resistance bands are elastic bands that are used for building strength. Resistance bands come in different sizes and thicknesses with different stretching levels. Depending on upper body workout or lower body workout, resistance bands come individually or serve both purposes. Moreover, these bands are cheap, travel-friendly, and do not take up space in your home.
Depending on the type of exercises, bands can be of 5 types-
- Loop bands- Most versatile resistance bands. Can be used for push-ups, pull-ups, bench press, squats, static stretching, etc. They come in only one length size- 41 inches; the width, however, varies, which determines the resistance.
- Tube resistance bands: Made for upper body exercises, these come with handles for use in chest and shoulder exercises which involve pushing and pulling, chest press, bench press, etc.
- Mini bands: Can be used for the upper or lower body. These are like loop bands but much smaller. They are wearable in ankles, hips, thighs, or shoulders and provide better muscle toning and firmness.
- Therapy bands: They have very low resistance and do not form any loop. Good for older people, people who prefer light workouts, or people recovering from injury to build strength. Overall, it is a good band for starters.
- 8 bands: They have a shape resembling the number 8 and have handgrips on both sides. Versatile and mimics the mechanism of tube resistance bands and mini bands. Good for lateral movement exercises.
Can resistance bands build mass?
If you are skeptical about the fact that how a lightweight resistance band can replace those hefty dumbbells, barbels, and weight machines to form a toned and muscular body structure, you don’t need to worry at all. Yes, resistance bands can build muscle mass. A heavy resistance band adds resistance to your muscles that helps muscles to tear and reform in a new shape and become larger and stronger. Working out for longer sessions and slowly adding more resistance over time can help you grow muscles at home. The resistance bands are available in different resistance depending on their width. Sometimes they are color-coded too for better identification. You can add some weights if you have dumbbells with resistance bands, it is up to you. Keep in mind that as your muscles start to tear, you need to take some recovery time to heal them too.
Can resistance bands tone the muscles?
Toning means more defined muscles. To achieve that toned look, one has to burn the fat surrounding their muscles. Resistance bands can do that by providing resistance. Mini bands are best for this job. They are wearable in those muscular areas that need toning, like the chest, biceps, and thighs. Unlike dumbbells or barbels, which provide resistance for the muscles to rip or tear, resistance bands maintain constant tension. Chest fly, chest press, incline chest press, bench press, squats, etc., are some exercises that you can perform with resistance bands to achieve desired results.
How much equivalent weights do these bands provide?
When you start working out with resistance bands, one thing is sure to pop out in your mind that how can a band be equivalent to dumbbells, barbels, and heavyweight machines. In that case, you need not worry at all. Resistance bands can provide up to 150 pounds of weight, that is the maximum limit you can say. But it always depends on how much strength you are applying, based on that, the resistance will apply. To put the resistance bands to their limit, you have to be a hard weight lifter; most people are not going to that limit, though. However, a bench press with its highest setting will always be tougher than a resistance band. You can always add extra weights to combine with the bands for more efficiency.
How long can it take to build mass using resistance bands?
It varies from person to person. You have to be motivated and keep exercising regularly. It is recommended that you start by using a low resistance band like therapy bands. As you build more stamina, start using bands with more resistance. Another thing, try to use full-body resistance bands for their versatility. It is good always to push yourself, but you have to keep patience and never overdo it.
Pros of resistance bands:
- Beginner-friendly: If you are new with resistance bands, someone who is recovering from injury, or completely new to exercise, resistance bands are perfect. It can give you a strong base, good gains, and great shape. Above all, it is easy to use.
- Low pressure on joints: Resistance bands are easy on joints and the spine. It puts low pressure, which is ideal for light workouts. It is also good for using over long periods.
- Flexible workout sessions: If you are a workout from the home guy, cannot attend gym every day, or constantly traveling, resistance bands are ideal for all of these conditions. They are lightweight and easy to carry, you can easily take 2-3 types of bands with you, and you can conduct your workouts anywhere.
- No limitations of gravity: Unlike different weight machines in gyms where you have to stand, sit, or be in a supine state, a resistance band covers all these postures and supports working out in transverse, frontal, and sagittal plane. You can avoid injury-prone positions while using bands too.
Conclusion:
People with results prove that resistance bands can help in building mass. You can simultaneously include this in your routine without hesitation. Keep in mind to choose the right sized band and take it slow, don’t overdo it.
