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The Do’s and Don’ts of Resistance Band Training

by daraab kiani July 27, 2022


If you’ve decided to implement resistance bands into your daily fitness, exercise and/or rehabilitation regimen, great job! Not only are resistance bands proven effective in several fitness modalities but they’re also convenient and affordable, making them a superior means of training for all walks of life.

However, as all fitness regimens go, there’s more to training than simply implementing the tool. In other words, it’s just as important to understand and learn how to use them correctly and efficiently as it is to begin using them in the first place.Unfortunately, many fail to make it this far… Instead, most proceed to make the same mistakes over and over again, failing to make the proper adjustments necessary.

That’s why in what follows, we’ll be detailing the most common do’s and don’ts of resistance band training so that you can ensure that you’re doing everything in your power to get the most out of resistance bands themselves!

Resistance Band Training Do’s

While it’s important to avoid the most commonly made mistakes regarding the use of resistance bands during training, it’s just as important to execute properly the intended use of resistance bands.


With that said, the following are some of the most important resistance band training DOs…

Understanding The Differences Between Types of Bands

Often categorized as one and the same, resistance bands come in all different shapes, sizes, colours, and resistance levels, hence boasting different purposes depending on the type you opt to use…In order to ensure that you’re choosing the right type of band for the exercise you’re seeking to execute, it’s important to understand the many types and their primary purpose. With that said, the following are the three most common types of resistance bands: therapy bands (flat and thin), compact bands (tube-shaped), and loop bands (flat and long).

Choosing the Right Coloured Resistance Band

Another way to know whether or not you’re choosing the right resistance band is to understand what each colour represents regarding the resistance levels.

Though it may differ slightly depending on the type and brand of resistance brand, it largely remains consistent throughout.With that said, here’s a general key for what each colour represents regarding resistance levels, beginning with the lightest resistance and gradually increasing to the most resistance: Yellow, Red, Green, Blue, and Black.

Inspecting the Band Before Use

To ensure the safety of you and those around you and to confirm the efficacy of the band itself, it’s important to always inspect the band for any tears or irregularities before use.

Failing to do so may result in breaking the band mid-exercise, ultimately placing you at risk for injury. Though it’s of primary importance to act proactively in caring for the health of the band, it can’t always be prevented. After all, bands won’t last forever, especially when used vigorously and frequently.

Resistance Band Training Don’ts

Ensuring an effective workout is one thing but avoiding the most common mistakes is an entirely different ball game.

Unfortunately, too often, those who opt to use resistance bands during a workout persist in making the same mistakes over and over again, ultimately failing to make the most out of their resistance band training regimen…

 With that said, the following are some of the most important resistance band training DON’TS…

Purchasing the Cheapest Resistance Bands

Because resistance bands are so popular, there are endless brands and knock-offs on the market. This, evidently, makes it difficult for the consumer to know whether or not they’re purchasing high-quality bands… 

In any case, never opt for the cheapest option for the sheer sake of them being the most affordable. This will likely only result in low-quality bands that will break with little use. Instead, research the best, most reliable resistance bands on the market. 

Though they may be a little more expensive, it’ll totally be worth it in the end! To shop our line of resistance bands, click here.

OverStretching the Resistance Bands

No matter what type of resistance band you opt for, all resistance bands have a limit to which they can be stretched. Of course, it’s their primary purpose to be stretched in order to trigger tension.

However, over-stretching them past their limits will only result in the tearing and deterioration of the bands themselves. Instead, use your best judgement and learn how to use them properly so as to avoid over-stretching…

Releasing the Band at Peak Tension

Similar to the mistake of over-stretching the bands, many also proceed to release the bands at peak tension points of a given exercise or movement. This couldn’t be worse of a decision.

Not only does releasing the band at peak tension put you and those around you at risk of injury but it can also result in suboptimal movement patterns and increases the likelihood of damaging the bands themselves.

Choosing the Wrong Resistance Levels

This mistake is often seen across exercises and pieces of fitness equipment. Unfortunately, too often, ego and uneducated decisions get in the way of achieving optimal muscular stimulus.

In the case of resistance band training, many tend to opt for the bands with the greatest resistance no matter the movement. This, however, not only can result in injury but largely deteriorates the primary intention of resistance bands in the first place. Remember, it’s not an egotistical strength competition; technique over everything!

 For the best-in-class resistance bands, shop RedgeFit today!

 

daraab kiani
daraab kiani



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