Resistance Bands: A Surprisingly Capable Way to Build Strength

A long stretch of colorful elastic can feel too simple to count as “real” strength training. Here is the pleasant surprise: in the studies we have, resistance bands built strength about as well as traditional weights. That makes them a wonderful option if you travel, live in a small space or want to start without spending much. This is general education, not medical advice.

What a review of eight trials found

In 2019, Lopes and colleagues pooled the results of eight randomized trials in SAGE Open Medicine. Together they included 224 people aged 15 to 88, from physically active adults and athletes to people with heart disease or moderate lung disease. Training lasted 4 to 12 weeks, with 2 to 5 sessions a week, and each trial compared elastic resistance with conventional resistance such as weights or machines.

• Upper body: no meaningful difference in strength gains between bands and conventional training (a standardized difference of about -0.11, with a confidence range from -0.40 to 0.19).
• Lower body: also no meaningful difference (about 0.09, range -0.18 to 0.35).

The authors’ conclusion was that elastic resistance training can produce similar strength gains to conventional resistance training, across different groups of people and routines.

What to keep in mind

• Short studies. The trials lasted a few weeks to a few months, so we know less about the long term.
• Varied methods. The programs differed a lot, and it is hard to standardize how hard a band is, so comparing results is tricky.
• Modest study quality. The authors noted that quality was generally low and the number of studies small. A correction to the paper was also published in 2020.

So bands look like a solid choice, though the evidence is not as strong as it would be for a large, long trial.

Why bands are a lovely option

• Affordable and portable. A few bands fit in a drawer or a suitcase.
• Easy on the joints for many people. The tension is lighter at the start of a movement and builds as you stretch.
• Adjustable. Choose a thicker band, shorten it or move your hands closer together to make a move harder.
• Great for beginners. Our strength training for beginners guide pairs well with a set of bands.

Making bands work harder for you

Muscles respond when the work gets a little more challenging over time. With bands you can do that by:

• moving to a thicker band, or doubling a lighter one;
• slowing down the return, taking about three seconds to let the band back;
• adding a few repetitions, or an extra set;
• pausing for a second at the hardest point of each rep.

Aim for sets that feel challenging in the last couple of repetitions while your form stays smooth. Our guide to light and heavy weights explains why both approaches can work when you push close to your limit.

How often to train

U.S. guidelines suggest muscle-strengthening activity on at least two days a week, working all the major muscle groups. Our piece on how often to lift goes into more detail. Strong muscles also support your bones and your long-term health, as we cover in strength training and bone health and why lifting may help you live longer.

A few safety pointers

• Check bands for nicks or tears before each use, and replace them if they look worn.
• Anchor them securely and keep them away from your face.
• Talk to your doctor before starting if you have a health condition, an injury or have been inactive for a long time.

Sources

• Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: a systematic review and meta-analysis. SAGE Open Medicine, 2019;7:2050312119831116 (number of trials, participants, pooled results and limitations read from the open-access paper; a corrigendum was published in 2020).
• U.S. Department of Health and Human Services. Physical Activity Guidelines for Americans, 2nd edition.