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. small loop bands
  2. fabric bands
  3. tube bands with handles
  4. large loop bands

1 small loop bands

These are the smaller latex bands that you probably think of for resistance bands. These bands are circular often sold as a package of bands with different ranges of resistance (typically light, medium, heavy, and x-heavy). 

2 fabric loop bands

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3 tube bands with handles

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4 large loop bands

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Is there a type of resistance band you recommend?

You have many options in buying resistance bands. I have purchased my bands through Amazon but many retailers also sell bands (i.e. Wal-Mart, Target and sporting stores). There does not appear to be a major leading brand when buying resistance bands. If you are like a certain equipment manufacturer, you might purchase from them. But you likely can purchase from any brand with positive reviews..

What is the difference in quality between bands?

For resistance bands made from rubber, the quality is going to depending on the type of rubber and the manufacturing process

Type of material: Some resistance bands use synthetic latex. Synthetic latex can give off a stronger odor (either chemical or rubber) than natural latex as there are different ingredients involved in the manufacturing process. Moreover, synthetic latex is typically less resilient and elastic than natural latex. Overall, you can look for natural latex so it is more durable and less smelly than synthetic latex

Type of manufacturing: how is the latex bonded together- is it made with a molded or dip layered continuously looped band How is the continuous loop “seamed” together? Some companies use a type of latex weld applied to securely attach the final layer of the band to itself.  This extra step eliminates the top layer from pre-maturely peeling after a few training sessions which is often the case when the final layer is only glued.

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

You likely want to know how much weight your resistance bands provide. Most bands have a range of pounds that each resistance band provides. However, the amount of “weight” of your resistance bands is variable throughout the movement. Resistance bands are not fixed weight such as a dumbbell.

It likely is more helpful to not be concerned about how much “weight” you are using with a resistance band versus thinking in terms of the overall resistance of the band such as light, medium, heavy, etc. What matters is how many reps you are doing with the band and how it feels to you.

How is a band different than using a dumbbell?

Each band has a range that is quite wide as it depends on how far the band is stretched when beginning the exercise. Moreover, as you extend the band through the movement, the band will increase in resistance, unlike free weights

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Hello!

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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