How to pick the right resistance level of the resistance band?
The ideal resistance band should match your current strength capabilities and specific exercises. If you're starting with exercising, opt for a band with lower resistance. As you progress and get stronger, you can gradually increase the resistance. However, when using resistance bands for pull-ups on a bar, beginners may benefit from a band with higher resistance to assist them during the exercise. That said, if you are looking for a well-rounded workout and gradual strength-building, it's best to have various types of bands and expanders available.
Types of expanders and resistance bands
- Basic resistance bands include the Resistance Band Set, which consists of elongated single-layer bands with different levels of resistance. These bands are useful for overhead presses, lateral raises, bicep curls, and they also complement workouts at the gym, yoga, Pilates, and rehabilitation exercises. Moreover, they can be utilized for dumbbell flyes, forward or seated rows, and many other exercises.
- Another type includes shorter resistance bands with a closed circular shape, commonly used for various types of lunges, squats, and other leg exercises. They are also suitable for warm-up activation exercises, stretching, rehabilitation exercises, yoga, Pilates, and strength training. If you're concerned about the rubber material being uncomfortable against your body, you can opt for elastic bands with a fabric surface. These so-called Booty Bands can offer higher resistance, making them effective for targeting the glutes and legs.
- Longer closed-loop resistance bands can be looped around a pull-up bar in order to assist you with pull-ups. They can also be used for various pull exercises and target different muscle groups.
- To increase the intensity of both home and gym workouts, expanders with handles can be easily attached and used for a challenging workout. These are most commonly used for upper body training. The handles can be hooked to your foot as well, allowing you to work on leg and glute exercises. If you're unsure which expander to choose, the adjustable set of bench press resistance bands is a good option.
For some workout inspiration using resistance bands, you can refer to our article: 30 Full-Body Resistance Band Exercises
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