TRX Training
Resistance bands are one of the most versatile, affordable, and effective pieces of fitness equipment you can own. Research shows that resistance band training provides similar muscular strength gains when compared to conventional strength training methods, making them an excellent choice for beginners and experienced athletes alike. Whether you’re working out at home, traveling, or looking to add variety to your gym routine, learning how to use resistance bands properly can transform your fitness journey.
What Are Resistance Bands?
Resistance bands are made from thin, stretchy rubber or latex. These bands are lightweight, inexpensive, and easy to adapt to your specific needs. They work by creating tension that your muscles must work against, providing resistance training similar to weights but with unique advantages.
As you pull the band to elongate it, the resistance increases, which means the further you stretch a band, the more challenging the exercise becomes. This variable resistance makes them incredibly effective for building strength, improving flexibility, and supporting rehabilitation. To understand the full scope of what these versatile tools can offer, exploring everything you need to know about resistance bands provides comprehensive insights into their applications and benefits.
Resistance bands come in various styles and resistance levels, making them suitable for all fitness levels. TRX resistance bands are designed with superior durability and comfortable grips, making them ideal for rigorous training sessions when paired with the TRX Suspension Trainer™.
Types of Resistance Bands
Understanding the different types of resistance bands helps you choose the right one for your fitness goals:
Loop Bands (Mini Bands)
Loop bands are essentially like massive rubber bands and are perfect for lower body exercises. Mini bands are great for smaller range of motion exercises because they have a close loop of tension. They’re excellent for:
- Glute activation exercises
- Hip strengthening
- Lateral movements
- Warm-up routines
Tube Bands with Handles
Tube resistance bands are the most widely available type, made from harder rubber with handles on each end. They are most suitable for beginners as they provide more control over exercises. Key features include:
- Better grip control
- Suitable for upper body exercises
- Can support resistance up to 180 pounds
- Ideal for bicep curls, chest presses, and rows
Therapy Bands (Flat Bands)
Therapy-resistant bands are similar to loop bands, but usually, they are thinner and don’t form a loop. They are typically used in physical therapy for mobility. Best for:
- Rehabilitation exercises
- Gentle stretching
- Mobility work
- Shoulder and rotator cuff exercises
Power Loop Bands
The best type of resistance bands is the 41″ Power Resistance Bands (Loop Bands). They are the most durable, and they are surely the most versatile in terms of uses and resistance level. These bands offer:
- Maximum versatility
- Heavy-duty strength training
- Full-body workout capabilities
- Professional-grade durability
Resistance Levels and Color Coding
Bands are often color-coded, like yellow for light and black for heavy. But keep in mind that color systems differ between brands and products. Here’s a general guide:
- Light (Yellow/Green): 10-15 lbs – Perfect for beginners, rehabilitation, and warm-ups
- Medium (Red/Blue): 20-35 lbs – Suitable for intermediate users and upper body exercises
- Heavy (Black/Purple): 40-60 lbs – Ideal for advanced users and lower body exercises
- Extra Heavy: 60+ lbs – For experienced athletes and maximum resistance training
A combination package that includes a variety of resistance weights (light, medium, and hard) is a good place to start because you will need varying degrees of tension to complete the desired number of sets and repetitions for each exercise.
Benefits of Using Resistance Bands
Accessible and Convenient
Resistance bands are light and do not take up much space, so you can even take them on holiday. You can usually buy 1 or 2 bands from your local sports shop or online for around $10.
Joint-Friendly Exercise
They’re also gentle on joints, so they’re ideal if you’re just starting to work out, returning to exercise after an injury, or if you have arthritis. They offer a low-impact way to develop muscle and gain strength with a lower risk of injury.
Variable Resistance Training
Unlike free weights, resistance bands provide variable resistance that increases as you stretch them. This creates constant tension throughout the entire range of motion, leading to better muscle activation and strength gains. For those incorporating traditional weight training into their routine, understanding the benefits of resistance bands for weight training can help optimize your overall fitness approach.
Full-Body Workout Capability
You can perform lots of different exercises that target many different muscles with just 1 band. You can effectively target:
- Upper body muscles (chest, back, shoulders, arms)
- Lower body muscles (glutes, quads, hamstrings, calves)
- Core muscles
- Stabilizing muscles
Rehabilitation and Physical Therapy
Resistance bands are often found in rehabilitation programs to aid in recovery following an injury or surgery. They allow controlled, progressive loading of muscles and joints during recovery.
How to Choose the Right Resistance Band
Beginners should start with a light resistance band. Apply it to bodyweight exercises you’re already familiar with to build comfort. We recommend that beginners start with a lower strength of resistance band, such as 10- 15 lbs, to get used to the resistance and build strength.
Consider Your Goals
- Strength Training: Choose heavier resistance bands or sets with multiple resistance levels
- Rehabilitation: Opt for therapy bands or light resistance bands
- Full-Body Workouts: Select tube bands with handles or power loop bands
- Lower Body Focus: Mini loop bands are ideal for glute and leg exercises
Quality Matters
You don’t want a resistance band that will get sticky or snap in the middle of an exercise. A thicker band will usually be more durable. Look for bands made from high-quality latex or fabric materials.
TRX bands are engineered for durability and performance, featuring superior materials and construction that withstand intense training sessions without compromising safety or effectiveness. When comparing different training methods, many fitness enthusiasts find value in understanding TRX vs resistance bands to determine the best approach for their specific goals.
Safety Tips for Resistance Band Training
Pre-Workout Inspection
- Look for small tears, cuts, or weak spots
- Inspect handles and attachment points
- Replace damaged bands immediately
- If you notice any breaks in the rubber or damage to the band, it’s time to replace it
Proper Setup and Anchoring
- Use secure anchor points like door attachments or fixed objects
- Ensure bands are properly attached before starting exercises
- Test the setup with light tension before full exercises
- Keep bands away from sharp edges or rough surfaces
Exercise Form and Technique
- Start with controlled, slow movements
- Maintain proper posture throughout exercises
- Don’t allow bands to snap back uncontrolled
- Focus on the muscle being worked
Warm-Up and Cool-Down
Like any other type of exercise, you should warm up before using resistance bands to prepare your body for movement so you can avoid injury. The warm-up should include movements in all planes of motion and should be about five to 10 minutes long.
Resistance Band Exercises You Can Try Today
Keep reading below to take a look at some resistance band movements you can do to target your upper body, lower body, and core.
Upper Body Exercises
Bicep Curls
Place the middle of the resistance band under 1 or both feet. Hold each end of the band by your sides with your arms straight down. Slowly curl your hands up to your shoulders with your palms facing upwards while keeping your elbows next to your sides and squeezing your upper arms.
Progression Tips:
- Start with 8-12 repetitions
- Increase resistance by stepping wider on the band
- Control both the lifting and lowering phases
Chest Press
Using tube bands with handles:
- Anchor the band at chest height behind you
- Hold handles with arms extended forward
- Press forward, squeezing chest muscles
- Slowly return to starting position
For added challenge, combine with the TRX Chest Press for a comprehensive upper body workout that engages your core and stabilizing muscles. Those looking to specifically target their pectoral muscles can explore various resistance band chest exercises to build strength and definition in this important muscle group.
Seated Rows
Sit on the floor with your legs extended straight in front of you. Wrap the resistance band around the soles of your feet and hold the handles or ends with both hands. Keep your back straight and shoulders relaxed. Pull the band toward your core, squeezing your shoulder blades together.
This exercise is excellent for building posterior chain strength and improving posture. For a comprehensive approach to back development, incorporating resistance band back exercises into your routine can help target different areas of your back muscles for balanced strength and stability.
Lower Body Exercises
Squats
Stand with your feet together, holding onto the folded resistance band. Extend your arms to the sides, pulling the resistance band as far apart as possible while performing a squat motion. This targets your quadriceps, glutes, and core.
Lateral Walks
Step into a loop band or tie a therapy band around your lower legs, just above your ankles. Place your feet shoulder-width apart to create tension on the band. Start in a half-squat position. Shift your weight to your left, stepping sideways with your right leg.
Core Exercises
Pallof Press
Attach a resistance band to an anchor at a height to which you can grab it with both hands in a tall kneeling position. Kneel far enough away from the anchor so that there is some tension in the band. Grasp the band with both hands in front of your chest. This anti-rotation exercise strengthens your core.
Dead Bug
Lie on your back with the resistance band wrapped around the upper thighs. Reach the legs up toward the ceiling and then lower down to a 45-degree angle. From there, open the legs as wide as the shoulders, feeling the outer hips working against the resistance of the band.
Proper shoulder stability is crucial for many resistance band exercises, especially those involving overhead movements. Developing strong, mobile shoulders through targeted shoulder exercises with bands can improve your overall performance and reduce injury risk across all training modalities.
How to Create Your Resistance Band Workout Routine
Like any other type of strength training, you should aim for 30 minutes of resistance band training two or more days per week. Make sure to engage all the major muscle groups including legs, back, abdomen, chest, shoulders and arms.
As I discuss in our guide, How to Build Your Own Workout Routine, I generally recommend newbies complete a full-body workout two to three times a week.
How Many Sets and Repetitions Should You Do?
For most exercises, try aiming for 2 to 3 sets of 8 to 25 reps per exercise. Start conservatively and progress gradually:
- Beginners: 1-2 sets of 8-12 repetitions
- Intermediate: 2-3 sets of 12-15 repetitions
- Advanced: 3-4 sets of 15-20 repetitions
How to Progressive Overload
Hit the top rep of your set, add another band. Like adding more weight plates each week. You can increase difficulty by:
- Using thicker/heavier resistance bands
- Increasing the stretch (stepping further away from the anchor)
- Adding more repetitions
- Slowing down the movement tempo
- Combining multiple bands
Sample Full-Body Workout
Here’s a sample full-body workout you can do with resistance bands. Let’s start with warm-ups, get to the main workout, and then cool down. You’ll only need 30-40 minutes to do all of this!
Warm-Up (5-10 minutes)
- Light band pull-aparts
- Arm circles with light resistance
- Mini band hip circles
- Gentle shoulder stretches
Main Workout (20-25 minutes)
- Squats – 3 sets of 12-15 reps
- Chest Press – 3 sets of 10-12 reps
- Seated Rows – 3 sets of 10-12 reps
- Bicep Curls – 2 sets of 12-15 reps
- Lateral Walks – 2 sets of 10 steps each direction
- Pallof Press – 2 sets of 8-10 reps each side
Cool-Down (5 minutes)
- Gentle stretching with light resistance
- Deep breathing exercises
How to Combine Resistance Bands With Other Equipment
Resistance bands work exceptionally well when combined with other fitness equipment. The TRX Suspension Trainer™ pairs perfectly with resistance bands to create comprehensive workouts that challenge stability, strength, and endurance simultaneously.
Effective Combinations:
- TRX rows followed by band bicep curls
- Band squats combined with TRX jump squats
- TRX planks with band leg extensions
The TRX Rip Trainer™ adds rotational strength training, while the versatile TRX YBell™ provides traditional weight training options alongside your resistance band workouts.
Common Mistakes to Avoid
If you’re a beginner, make sure to avoid these common mistakes when using resistance bands. Resistance training can be a very powerful way to build strength, but only if you do it correctly.
Using Too Much Resistance Too Soon
If the band’s resistance is too much for you to control and your arm is getting pulled back, the band is too heavy for you. Start with lighter resistance and focus on proper form.
Ignoring the Eccentric Phase
Don’t let the band snap back quickly. Control both the concentric (shortening) and eccentric (lengthening) phases of each movement for maximum benefit.
Poor Posture and Alignment
Maintain proper posture throughout exercises. Keep your core engaged, shoulders back, and spine neutral during all movements.
Inadequate Warm-Up
One key point to remember is that how you use the bands matters. It’s not about doing reps until you can’t lift your arms! It’s about doing the exercises correctly.
Start Using Resistance Bands Today!
Resistance bands are powerful, versatile tools that can help you achieve your fitness goals whether you’re a beginner or advanced athlete. Their convenience, affordability, and effectiveness make them an excellent addition to any fitness routine. Start with basic exercises, focus on proper form, and gradually progress to more challenging movements as you build strength and confidence.
Remember, consistency is key to seeing results. You’ll get more out of 12 perfectly executed reps than 25 sloppy ones. Whether you’re working out at home, in a hotel room, or adding variety to your gym routine, resistance bands offer endless possibilities for full-body workouts that build strength, improve flexibility, and support your long-term health goals.
