Ditch the Dumbbells

Strength Training With Resistance Bands

Did you ever wake up, spy a dumbbell lying harmlessly on the floor and feel like throwing it out the window? If you've been lifting weights for a while, you're probably nodding, saying "uh huh." Maybe it's time to consider a new approach. Resistance bands have been around for a while, but many exercisers are...ahem...resistant to using them. If you've avoided those giant rubber bands up until now, it's time to take a new look.

What Resistance Bands Do

Resistance bands have the unique ability to provide resistance throughout the entire movement. When you use free weights, you don't necessarily get that continuous resistance. For example, during the lifting phase of a bicep curl, gravity works to provide your bicep with resistance, along with the weight. During the lowering portion of the movement, you lose some of that tension and often simply drop the weight. With bands, you can concentrate on both the lifting and lowering phase of each exercise. The result is that your muscles are challenged in a completely different way, which can help you avoid boredom and, more importantly, weight loss plateaus.

Not only will you be able to really challenge your muscles, you'll be able to perform hundreds of exercises with that one little piece of equipment. It's light and fits right into your suitcase or gym bag, and really comes in handy when you're on the road or when the gym is packed with lots of sweaty bodies.

The most important aspect of lifting with bands is control. If you don't take your time and focus on what you're doing, you risk losing control of the band and, believe me, that sucker can really hurt if it snaps back and hits you.

Choosing Resistance Bands

The cool thing about bands is that there are many different types available. The thicker the band, the harder your workout will be. It's a good idea to get several different levels of thickness since some exercises will require less resistance (such as the overhead press) and others will require more resistance (such as the bicep curl). For a chart detailing different resistance bands offered by Spri, visit SPRI. I recommend you get a kit that includes bands, door attachments and instructions for various exercises.

Once you have your bands, what do you do with them? Resistance bands can be used for upper body exercises like chest presses, bicep curls, lateral raises and overhead presses. You can also wrap it around your ankles and get some great leg, thigh and butt work. For some ideas, check out my new Resistance Band Workout.

Next page Resistance Band Workout