What’s more, bands are an “excellent way” to ease into strength training or rehab from injury, Dr. Reiner says. That’s because they create a slower progression compared to weights, since you can make exercises more challenging in smaller increments by simply shortening the length of the band (versus picking up the next set of weights, which may be several pounds or more heavier.) “You can inch your way toward full-on strength training that way,” Dr. Reiner says. Plus, in a rehab (or prehab) scenario, you can use them to isolate specific muscle groups and work in different planes of motion simply by changing your position to the band, Dr. Reiner explains, which can be an easy, effective way to pinpoint specific areas.
They’re also stellar for getting in some form of strength work when you have limited access to other equipment, she adds, like those times when you just can’t make it to the gym after work or are traveling with no weights at your disposal.
To boot, bands are budget-friendly (you can buy a five-pack on Amazon for $24), portable (just toss ‘em in your gym bag or suitcase), and highly versatile (they work with tons of different exercises—from traditional strength moves like lunges, bridges, and presses to more stability-focused exercises like pull-aparts, clamshells, and lateral walks).
Lastly, the fact that they’re basically just oversized rubber bands can make them less intimidating compared to a bulky set of free weights. “It’s a lot less scary to look at a resistance band than a dumbbell,” Hart says, which can make them a more approachable tool for anyone new to, or otherwise overwhelmed by, strength training.
But there are some downsides worth knowing about, too.
Besides the fact that bands can only provide strength training to a point, making them a not-so-great-choice if your goal is heavy gains, their shifting resistance level could hinder your strength gains through your full range of motion, if you’re relying on bands alone and no weights, Dr. Reiner says.
Another con: With bands, “there’s no way to know that you’re actually getting the resistance you think you are,” Hart says. That’s because they’re often labeled with a range of resistance (versus one specific number) and over time, the material can stretch and degrade—all of which can make it tricky to track exactly how much heft you’re working with. This can make things murky if you’re striving for progressive overload. Plus, bands are way less durable than free weights, making them something you may have to replace on the reg. Not to mention having one pop or snap on you can be a pretty jarring experience!
All in all, resistance bands can be an awesome addition to really anyone’s routine.
There are instances where using resistance bands can “tick the box” for strength training, Dr. Reiner says, especially if you’re a beginner or building back your fitness after an injury or time off. And there are others where it acts more as a supplement alongside traditional weights, she adds.
Even if you reach a point where resistance bands don’t cut it as your strength work, there’s still a worthwhile spot for them in your routine. They’re great for things like mobility work, warm-ups, and both rehab and prehab exercises, Hart says. And, for people who regularly weight train, they’re a nice way to still get in a workout on those days when you’re a little more fatigued than usual, or you simply don’t have the time to make it to the gym, but have a pack of bands lying around at home, Dr. Reiner adds.
As Hart sums it up: No matter your goals or current strength abilities, “there’s always a place” for them in your routine. So consider adding a band (or 10!) to your arsenal of exercise tools. Even if they’re not ticking your box for strength work, they still have a lot to offer.
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