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You Asked: I Need Some Resistance Band Advice

You're asking and I'm answering.

Dear Fit,

I've been considering doing workouts with resistance bands, and I even went and bought some. Now that I have them though, I have no idea which one to use for what. It seems I got three different resistant levels, and I've not used them because I really don't want to use the wrong one and make my workout inefficient or possibly hurt something. I know, it's a stupid reason, but really Fit, can you do a post on resistance bands sometime?


I love this question because for a while, I steered clear of resistance bands, too, not knowing how to use them. To find out what you should know


If you're used to using free weights in your strength training, you can substitute a band for the dumbbells in any exercise. You just may have to get creative with how you hold the handles. It's great that you bought a variety of bands since it's best to have three: light (green), medium (blue), and heavy (red). They make tons of different styles like figure eights, double bands, and circular bands, but if you're just starting out, stick with the long single tubes. The best way to figure out how to use your bands is to try them. Here are some exercises to check out:

Depending on how strong certain muscle groups are, you'll find you may need to use a different colored band for each exercise. So practice these basic exercises and see which resistance works best. You should be able to do 12 to 15 reps of each, so if that's too hard, use a lighter band. If you need more ideas for exercises to do, check out this DVD.

As long as you use good form and the proper amount of tension, bands offer so much more diversity because you can have resistance from all different directions. So just like with anything, it'll take some time using your bands in order for you to feel comfortable with them.


Join The Conversation
seven7 seven7 9 years
Thank you very much for answering this one, Fit! This is great advice, now I can't wait to get started on these when I get off work tonight. :)
luiyuming luiyuming 9 years
I think resistance bands do help in toning and shaping your body. They do look gimmicky, but if you try them, your muscles would get a serious workout. I think they won't make you bulk up like straight dumb bell type of weights.
Red315 Red315 9 years
I'm very clumsy so I always steered clear of the bands until I went to a class at my gym where we only used bands. I immediately went out and got mine own. There are so many amazing little exercises that you can use them with to help kick it up a notch. I love using them for arm curls or even with sit ups while watching the tv! This site is kinda lame but it shows you how to get started with them!
koki73 koki73 9 years
thank you! i just bought some resistance bands so this will help me actually use them!
MDA-Guy MDA-Guy 9 years
I've always been worried the bands fell into that "late night infomercial fitness junk" category. Use them a couple times, then toss them in the closet along with the "perfect pushup" handles, the little rolling pin exercise thingy, and that twisted piece of metal that's supposed to help with crunches. But, I've recently been looking for a way to do some of the more difficult exercises in those "high impact" workout programs, without a full set of weights at home. The bands look like a good alternative, thanks!
Spectra Spectra 9 years
I have resistance bands with handles and some without handles that are flat. I use them for different things...I do rows and biceps curls and lat raises with the ones with the handles and I use the flat ones to do donkey kicks and ab work. They're GREAT!!
itsme3683 itsme3683 9 years
Thanks! I've been wanting to use these at home for a while!
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