Resistance Bands

Extra weights may be hard to come by these days as so many people have tried to build gyms at home. One creative way to boost your loads is the use of resistance bands. Like free weights & machines, bands may induce similar neuromuscular activations and training adaptations. These bands apply variable resistance as opposed to the constant loads using traditional weights. Resistance bands can be added to weights such as, kettle bells and barbells, to achieve the appropriate loads. As the bands are stretched, the loading is increased which, as in for example with a squat, occurs concurrently to the mechanical advantage gained while lifting the weight. Different band thicknesses and anchor points may be adjusted to best suit the individual. A recent study found adding the resistance band just above the sticking point (a point in the range of motion in which there is a disproportionately large increase in difficulty which is considered a mechanical constraint) allowed an athlete to perform a higher volume of repetitions, with only small variations in their internal load (blood pressure & heart rate) (Gene-Morales et al., 2020). Developing muscular strength is dependent upon higher force application over greater durations. The bands allow a longer time under higher tension thereby providing optimal muscle stimulation across the entire range of motion for exercises such as the squat. If you’re going to workout, resistance bands may stretch your possibilities!