If you’ve always wanted to start strength training but didn’t know where to start, using resistance bands is a great place to start.
How long and how often should you train with resistance bands?
You should aim to do two weekly strength training sessions of about 30 minutes each. You can make a lot of progress with two workouts a week on non-consecutive days, especially if your goal is to go from beginner to fit. This applies to people who are new to exercise, as well as those who already train regularly but are new to resistance band training. The difference is in the intensity of the workout.
This amount of training recommendations for adults to do strength exercises two or more days a week focusing on all major muscle groups. These are the legs, back, abdomen, chest, shoulders and arms. If you already do cardio, you can incorporate a workout with resistance bands on days that you don’t do cardio. Another option is to do both workouts on the same day, starting with the resistance band workout, followed by cardio. The ideal is to respect this order so that your muscles are not too fatigued by the cardio to do the strength training.
If you already do other strength exercises, you can add resistance band exercises to your weekly schedule or replace an existing strength exercise with a band exercise.
Equipment Needed for Resistance Band Workouts
The equipment and clothing needed for a workout with resistance bands is pretty minimal.
Here are some things you need:
resistance bands
It’s obvious, isn’t it? Ideally, you should have a few resistance bands that vary in resistance (or elasticity). There are several styles, from bows to ribbons to bands with handles. Choose the one that feels most comfortable and easy to use. Considering what exercises you could use the bands for can help you decide.
Clothes you can move in and sweat in
Equip yourself with breathable and comfortable clothes that you can move in and that will not weigh you down too much when your body starts to heat up.
These pieces of equipment are optional, but they can make it easier to perform certain exercises:
Sneakers
Most resistance band exercises can be done barefoot. But if you’re on a surface where you’re at risk of slipping, or if you feel safer and more balanced in shoes, consider lacing them up.
yoga mat
For floor exercises, it can help prevent slipping and add some cushioning if you’re on hard ground.
Resistance Band Exercise Safety Tips
In general, resistance bands are very safe to use, especially if you start with a low resistance band. The benefits outweigh the risks, as long as you start low and slowly increase the resistance. If you’re coming back from an injury, surgery, or have a chronic illness, it’s always a good idea to check with your doctor before starting a new exercise program.
The safest approach is to gradually increase the resistance, intensity and quantity of exercises. If you’ve never used a resistance band before and immediately start doing tons of reps on heavy resistance, you’re definitely at risk of developing tendonitis, bursitis, or another overuse injury.
But there’s a simple solution: If a move feels too intense to begin with with a band, don’t use it. Add a band once you are able to perform the movement safely. If the move is squats with a resistance band wrapped around your thighs, but you’re not able to complete one rep with the band, do the set without the band. When the series becomes less difficult, try adding the band.
Another Safety Consideration: Avoid injury from improper tape use. Some movements may require you to attach the resistance band to an anchor point (like a tree outside or a beam in your home or gym). In this case, make sure the anchor point is solid. If you attach it to a kitchen table or chair, for example, you will have to pull the piece of furniture towards you.
Also pay attention to the health of the bands themselves. Resistance bands wear out. When they reach the end of their life, they often break and fly away. Always check that your band does not start to tear.
The consequence of a thrown ring is that there is a real chance that it will break and hit you in the face. If a band breaks in your eye, it can cause injuries, for example, including retinal detachment, which is a medical emergency. When using, make sure you have a firm grip on the tape. And if you have an eye injury, it is advisable to see an eye doctor if you experience eye pain, blurred vision, bright flashes or floaters, or problems with eye movement.
How to warm up for resistance band workouts
Before your session, warm up your body with a short brisk walk. You can also try dynamic stretches, like a few squats, lunges, and arm circles. These exercises let your body know it’s going to train. The objective is to make your muscles more flexible before using them more intensely with specific exercises.
Also, it is best to start each session with a few minutes of balance exercises. This may include standing next to a table (holding onto it if necessary), raising one knee to hip height and maintaining it, standing up straight. You can also adopt a wide stance and slowly move to one side, lifting the opposite foot.
Practicing balance training is helpful for improving daily functions, as well as helping you maintain safe movement patterns during resistance exercises. Balance exercise trains your neuromuscular system to stay stable on your feet throughout each movement, which ultimately improves training safety.
4 Week Resistance Band Workout Plan
The right training plan is different for everyone, depending on your current fitness level and your goals. If you don’t do strength training, start with two days a week. As you master the exercises, you can add a third day to the week. The training plan below includes the progression of two to three days a week, but if you don’t feel comfortable adding one session, you can stick to two until you feel comfortable. ready.
If you already do other strength exercises, you can start by replacing one of your strength training sessions with a resistance band workout. Make sure these sessions are on non-consecutive days to ensure the rest and recovery your body needs.
Remember the value of rest and recovery. You need 48 hours of rest between sessions, during which you eat a healthy diet that includes good sources of protein to repair muscle. This is why the resistance band workouts in the plan below are not done on consecutive days.
For the program below. Choose a combination of exercises that target all major muscle groups and take up the full 30 minutes of the workout. Aim to do three to four sets of each exercise, aiming for 20 reps per exercise. If you find that’s too much to start with, do one set of each exercise and gradually add sets over a few weeks as the workout gets easier.
Whatever the structure of the workout, be sure to combine the upper and lower body.
If you’re not currently doing any other exercise, try brisk walking or another aerobic exercise of your choice on days you’re not training with resistance bands. If you currently do other aerobic exercise, try doing resistance exercise on non-cardio days or, if you choose to do it on the same day, structure your training to resistance before cardio (this way the muscles will be fresh and not worn out for training with the band).
You are ready ? Let’s go.
Week 1
- Day 1 30 minutes of walking or other cardio activity
- Day 2 Full body resistance band workout, 30 minutes
- Day 3: 30 minutes of walking or other cardio activity
- Day 4: 30-minute walk or other cardio activity
- Day 5 Complete resistance band workout, 30 minutes
- Day 6 30 minute walk or other cardio activity
- Day 7 Rest (or gentle activity, such as an easy walk)
Week 2
- Day 1 30 minute walk
- Day 2 Complete workout with resistance band, 30 minutes
- Day 3 30 minute walk or other cardiovascular activity
- Day 4 30 minute walk or other cardiovascular activity
- Day 5 Complete resistance band workout, 30 minutes
- Day 6 30 minute walk or other cardio activity.
- Day 7 Rest (or gentle activity, such as an easy walk)
Week 3
- Day 1 30 minute walk or other cardiovascular activity
- Day 2 Complete workout with resistance band, 30 minutes
- Day 3 30 minute walk or other cardiovascular activity
- Day 4 Complete resistance band workout, 30 minutes
- Day 5: 30-minute walk or other cardiovascular activity
- Day 6 Complete resistance band workout, 30 minutes
- Day 7 Rest (or gentle activity, such as an easy walk)
Week 4
- Day 1 30 minute walk or other cardiovascular activity
- Day 2 Complete workout with resistance band, 30 minutes
- Day 3 30 minute walk or other cardiovascular activity
- Day 4 Complete resistance band workout, 30 minutes
- Day 5: 30-minute walk or other cardiovascular activity
- Day 6 Complete resistance band workout, 30 minutes
- Day 7 Rest (or gentle activity, such as an easy walk)
