resistance bands

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How to get Started with Resistance Bands

If you are following the Stronger Movement Method, you will need resistance bands. If you have not worked out with different resistance bands, it can be a little confusing on what type of bands you need and the difference between them. There are basically 4 different types of bands:

  1. Mini Loop Bands
  2. Fabric Bands
  3. Long Tube Bands
  4. Thick Loop Bands

1 Mini Loop Bands

The mini loop bands are the smaller latex bands that you probably think of for resistance bands. These bands are often sold as a package of bands, varying from light, medium, heavy, and x-heavy resistance.

2 Fabric Loop Bands

The fabric bands provide much more resistance than normal latex bands. They are wider bands made from cotton-based material. These bands are typically are sold as a package with light, medium, and heavy. 

3 Long Tube Bands

The long tube bands are typically sold as a set with each band corresponding to a weight from 10 lb to 50 lb. These bands have a D-ring that hooks onto handles. In addition, the bands typically include a door anchor that allows you to loop the bands through and secure it at the top of a door to perform different exercises.

4 Thick Loop Bands

The thick loops bands (often referred to as pull-up assistance bands) are thicker resistance bands providing much more resistance. These bands typically are sold as a set with different resistances. The thicker than band, the more resistance provided. These bands can be incorporated with different exercises or often be interchanged with the long tube bands.

What brand of resistance band do you recommend?

You have many options in buying resistance bands. I have purchased my bands through Amazon and they have been good quality. You also can purchase bands from many retailers (i.e. Wal-Mart, Target and sporting stores). I am not aware of a major leading brand when buying resistance bands. With the price of resistance bands being relatively inexpensive compared to other equipment, you can look for quality resistance bands with good reivews and find what you are looking for..

How do you know how much resistance is provided by a band?

You do not know the exact weight that you are using with resistance bands. Resistance bands are not fixed weight like dumbbells. Although the bands might include the pounds that the resistance band provides, it does not equate to a specific weight like a dumbbell. Why? The amount of “weight” of your resistance bands is variable throughout the movement as the band stretches further. 

Rather than be concerned about how much “weight” you are using with a resistance band, you can focus on if the resistance feels challenging throughout the exercise. What matters is if you feel fatigued at the end of a set so you know you are challenging your muscles.

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I am Dr. Holly Richard, PT, DPT

I am a physical therapist that provides results-driven strength training workouts for women. 

I am a wife to an amazing man and a mom to an energetic boy. I love chaos and calm, coffee and cookies, and chilling at home. 

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