Resistance training is a popular form of strength training involving exercises that contract muscles against a resisted force. Over time, the repeated contractions (or repetitions) improve muscle strength, size and endurance.
Resistance training takes many forms:
- Free weights (such as dumbbells or kettlebells)
- Weight machines (the kind you find at the gym)
- Bodyweight exercises (where no extra weight or resistance is used)
- Resistance bands
No other form of resistance training is as affordable, portable or versatile as resistance bands. They’re a nifty bit of kit that are just as vital to Wimbledon’s warm-up courts as they are to home physiotherapy sessions. You can use them to train all the muscle groups, and they are light, easy to carry around and low-impact.
Bands come in different resistance levels, from extra light to extra heavy. You can choose the level that suits your workouts and goals. In fact, the bands can be combined to create virtually limitless training possibilities: a yellow band is perfect for starting rehab after an injury or surgery. While two black bands used together would test the limits of even the strongest athletes.
There are also different styles of resistance bands that can be used for different exercises:
Solos
Solo resistance bands are one long piece of stretchy material available in different lengths. They are suitable for all abilities and can even be adapted for chair-based exercises.
Meglio offers latex-free solos in 1.5 and 2-metre lengths.
Loops
Loops are closed lengths of stretchy material, available in different lengths depending on the exercise. Popular options include small loops for exercises like clam shells and squats, or large loops for band-assisted pull-ups, deadlifts, and overhead rotations.
Meglio offers latex-free loops individually or as a variety pack of four, as well as fabric glute bands.
Rolls
Resistance band rolls are best for clinics and clubs that get through a lot of resistance bands for their clients or who want to customise the length. Once you unroll the correct length, you need to cleanly cut it with a sharp pair of scissors.
Meglio offers latex-free resistance bands in 23-metre and 46-metre rolls.
What do the colours of resistance bands mean?
Different suppliers use different colours for different resistance strengths.
Meglio resistance bands are colour-coded as follows:
- Yellow - extra light
- Red - light
- Green - medium
- Blue - heavy
- Black - extra heavy
- Orange - extra-extra heavy
Let’s take a look at the science behind the benefits of resistance band training and why it’s a great idea to include them in our workout and rehabilitation routines.
Resistance Training Improves Heart Health
When exercising to improve heart health, cardio exercises like swimming, running, and cycling, usually take the spotlight. But there is also evidence suggesting that resistance training has cardiac benefits too.
One study showed the effect of resistance exercise on blood pressure. People with hypertension did three resistance training sessions a week, while the control group did not exercise.
The researchers found that resistance training improved both peripheral and central systolic blood pressure (the one measured in the arms and the one closer to the heart). It also improved how well the blood vessels relaxed and increased the amount of blood the heart pumps. They concluded that resistance training improved blood pressure and blood vessel health.
Resistance Training and Controlling Blood Sugar
Diet is crucial for controlling blood sugar levels. But exercise also helps improve glycaemic control and prevent or manage diabetes.
A study published in Diabetologia investigated the most effective exercise for people with type 2 diabetes and normal weight, a condition often linked to low muscle mass. In the study, 186 people completed a nine-month exercise program. They did strength training, aerobic training, or both.
The results showed that strength training significantly decreased HbA1c levels, a key marker of blood sugar control, while no significant changes were observed in the other groups. Additionally, strength training increased lean muscle mass.
Photo by Mufid Majnun on Unsplash
The Specific Benefits of Resistance Band Training
Tones and Strengthens Muscles
Resistance bands provide continuous tension, which helps strengthen muscles. As muscles adapt to this resistance, they grow stronger and more defined through a process called hypertrophy.A study showed that using resistance bands can help taekwondo athletes improve their leg power. Researchers assessed the vertical jumping power of 27 athletes, who then participated in an 8-week resistance band training program. The results showed that leg strength significantly increased by 3.31%.
Improves Balance
Resistance bands are also a great way to improve balance. Building muscle contributes to better balance, which can help reduce the risk of injury and falls.
A study in the Journal of Physical Therapy Science investigated the benefits of resistance band training for elderly people. The study focused on improvements in balance, walking, flexibility, and confidence in avoiding falls.
Researchers divided participants into two groups. One group did resistance band therapy. The other group received general therapy. Both groups met three times a week for eight weeks. Both groups showed improvements in all areas. But the resistance band group experienced greater benefits than those who received general therapy alone.
Worcestershire County Council also recently reported significant improvements after incorporating Meglio resistance bands into their Living Well for Longer program, which aims to reduce falls among residents over 50 in the county.
Resistance bands are more than just a convenient bit of kit—they're a powerful ally in improving your overall health and fitness. From toning muscles and enhancing strength to boosting balance and supporting heart health, the research is clear: resistance band training offers a comprehensive approach to well-being. Whether you're new to fitness or looking to elevate your existing workouts, resistance bands are a versatile and effective way to achieve your health goals.
Ready to incorporate resistance bands into your workouts? Check out our full range of resistance band products here.