20 Benefits of Resistance Bands

by | Oct 7, 2020

Studies show that there are added benefits to the use of resistance bands over free weights.

While free weights require gravity and up and down movements, resistance bands like Theraband provide constant tension allowing you to target areas that would typically be more difficult with free weights.

You can perform exercises that would involve kicking, punching, swinging (i.e., golf swing, baseball bat) and a range of other motions where the bands would provide continuous tension.

For example, when you perform bicep curls with free weights, the tension gets weaker at certain points but with resistance bands, the tension is constant throughout the full range of motion.

We can go and on and on but instead, we’ve compiled a list of 20 benefits you get from using resistance bands.

Cost Effective

Compared to other equipment, resistance bands are dirt cheap.   What’s more, sometimes they come packaged with extras including DVDs.

Great for Cardio

Since it’s light, you can incorporate resistance bands with a number of cardio exercises.  Add them to various cardio routines to give your cardio a little boost.

Takes Up Virtually No Storage Space

Roll it up and stick it in a bag or off in a corner somewhere.  If you’re like most, you’ll have multiple bands with different resistance levels hanging somewhere.

Full Body Workouts

Resistance bands enable you to target virtually every part of your body.  You can even get creative (carefully) and try different exercises you otherwise couldn’t do with regular weights.

No Spotter Required

Provided you do each exercise carefully, you don’t need a spotter.  You can safely determine your limits by simply stretching the band before you exercise.

Great for Strength Training

Resistance bands are great for strength training.  The bands are so much easier and safer than free weights.

Perfect for Toning

Sometimes people just want a little pump.  Resistance bands can provide that with ease.  In addition to strength training, repeated use can really get you toned.

Exercise Anywhere

Since resistance bands are light and portable, you can literally take them anywhere.  Pack them in a bag and use them anytime, anywhere.

Anyone Can Use Them

Resistance bands can be used by anyone at any level.  Any gender and practically any age.  Of course, we don’t recommend a child play with it but seniors can use them with little risk of injury.

Use It With Other Equipment

You can use resistance on their own or use it in combination with other equipment.  Using both free weights and resistance bands is probably the best way to go.  Others use bands to increase the tension on free weights.


There are no weights to rack and remove.  If you want increase or decrease the resistance, simply switch the band.

Use It for Stretching

Deepen your stretches and improve your flexibility by stretching with resistance bands.

Perfect for Lazy People

You can literally exercise from your seat.  For those sedentary individuals and who just can’t motivate themselves to go to the gym or lift any weights, resistance bands are perfect.

Great for Rehabilitation

Physical therapists utilize resistance bands frequently.  Studies have shown that resistance bands can improve overall improvement and functionality of those with arthritis.

Helps Improve Speed

Using resistance bands can help a runner increase the amount of force which helps improve speed, endurance, and acceleration.

Actually Targets More Muscles

Resistance bands give you a full range of motion.  You’re not limited to the pull of gravity so you can perform exercises to target virtually every muscle group with ease.


If you’re suffering from Osteoperosis or would like to prevent it, strength training is one of the best treatments.  Therapists find resistance bands a very safe and effective tool.

Lower Impact

Harder workouts aren’t for everyone.  Resistance bands provide little to no impact on exercises that would otherwise hurt your joints and muscles.

Doesn’t Rely on Gravity

Unlike free weights, you get resistance in every direction.  You’re not restricted to the force gravity.

Endless Possibilities

There are countless exercises that can be performed with resistance bands.  From traditional to exercises that are band specific, you can get as creative as you want.

Things to Consider with Resistance Bands

Resistance bands are affordable and effective which is why they’re so appealing.

However, you want to make sure you get one that’s durable.

We put together a few tips on certain factors to consider when searching for the best resistance bands.


As you may already know, resistance bands are made of latex/rubber and some from synthetic rubber.

Some bands are made with multiple layers of latex which improve its strength.

Many of these bands you find on the market are made in China and in our opinion should be avoided.

They’re simply not reliable and you run the risk of injuring yourself in addition to some health risks involving the ingredients used for manufacturing.

Try to stick with well known and reputable manufacturers and if you’re unsure just ask your trainer or therapist.


Costs vary depending on the make, length, resistance level, etc…

The expression you get what you pay for definitely applies.

If the resistance bands cost significantly less than the average, chances are they are manufactured overseas and as mentioned previously, avoid these if you can.

If you find that the good ones are above what you would consider paying for you can also consider making your own with surgical tubing or buy the bands without the handles.

That is the preference of most of our trainers.

They prefer using just the bands/tubes without the handles and just wrap them around their hands or feet.

That eliminates any chance of the handle falling/slipping off.

Resistance Levels

All resistance bands are color coded to represent the varying levels of resistance.

Colors vary among the brands so just follow the color charts they provide.

Try to select one where you can complete at least 10 reps of curls and another one that provides more resistance for your legs.

Uses for Resistance Bands

Physical Therapy

Resistance bands have been used for Physical Therapy for years.

They provide effective resistance training without affecting the joints or exacerbating any injuries.

Due to the full range of motion that the bands provide, Physical Therapists are able to help patients increase their strength.

Chances are if you’re using it for physical therapy then your therapist will more than likely recommend reputable brands like Therabands.


There are a number of resistance band exercises that can be performed with any one of the resistance bands.

From common leg exercises to regular arm exercises, you can follow the traditional routines or you can get creative.

Use your surroundings like the door or chair to assist you with your workouts.

Most importantly, make sure to inspect your bands prior to use to insure safety.

Last thing you would need is to have the band snap!

Why Resistance Bands

From resistance bands to exercise balls, there are a number of products to choose from.

The type of fitness activity you choose will determine which product is suitable for your program.

The most common resistance bands are the tubes (with handles), loops, and bands.

We always prefer the bands for the following reasons:

  1. Bands can be used in place of tubes. You can wrap the bands around your hand in place of handles and virtually anything you can do with tubes can be done with bands and more.
  2. If the band you’re using doesn’t have the right amount of resistance, you can simply fold the band, provided it’s long enough, and you’ll double the resistance. You can also just add another band to your routine and increase the resistance that way.
  3. Use the bands to replace loops. Tie the ends of the bands together and you get a loop … it’s that simple.
  4. When a tube breaks, it’s like a whip. When a band breaks, it’s like being slapped with a small towel.  Both will hurt but what would you prefer, a whip or a towel?


People have their preferences.

Use what you feel more comfortable with.

But remember that a band can be used to perform anything a tube or loop can do.

You can attempt a few routines a resistance tube that would typically be done by a regular resistance band but it just won’t have the same comfort or may not even have the same effects.

Pick equipment you enjoy using.

Believe us when we say if you don’t enjoy using it, it won’t be used.

Objective is to provide you with as much information as possible to help you with your decision.

If you cannot find answers to your questions within our website, please feel free to contact us.