How To Use A Resistance Band To Build Strength

Resistance Band Strength Training

Add resistance with a stronger resistance band as your strength increases

If you’re looking to gain strength, build muscle, and boost your metabolic rate, you likely know that some form of strength training is a must.

While you can get in great cardiovascular shape running, using the elliptical trainer, or running stairs, you simply can’t build the degree of lean muscle and power that you would from using some form of external resistance.

That said, if you aren’t so keen on the idea of lifting free weights or using weight machines, you may be wondering what alternatives are available.

Fortunately, resistance bands are a highly effective way to build muscle, gain strength, and get fit.  Best of all, you can use them easily in your own home.

Let’s walk you through the steps you need to take to use resistance bands to build strength.

Choose Your Level of Resistance

The very first thing you’ll need to do is choose your level of resistance.

Bands can come in different levels of tension, so if you’re a beginner, choose the band accordingly.

Likewise, more advanced individuals will want a thicker, stronger band to provide that extra resistance they need.

Many people are under the impression that band training is only for beginners and won’t provide sufficient resistance for more advanced individuals, but usually if you have the right band, this won’t be the case.

Furthermore, if even the advanced bands are becoming easy, you can always double up, using two bands for more resistance.

You would have to be very strong for bands not to provide a challenge, and chances are if you are already that strong, you’re fine lifting free weights anyway.

Figure Out The Perfect Length Of The Band

The next step to using resistance bands to build muscle is to find the perfect length of band.

Resistance Band Strength Exercises

Join a class or workout at home, but train consistently for maximum strength gains

This will vary depending on your own body bio-mechanics as well as the exercise you are doing.

For instance, you’ll need a very different band length for doing an exercise like bent over rows for instance compared to doing an exercise like the shoulder press.

To find the right band length, get into position at the start of the exercise.

In that position, the band should be tight, but you should not be working against resistance.

Now, when you move through the range of motion, you should begin feeling the resistance in the band increasing.  If you do, you know you’ve found the right length.

To adjust the length of the band, simply roll it up around the hands as needed.

If you find that you are rolling the bands up too much, consider simply investing in two sizes of resistance bands, a longer one and a shorter one.

Know Your Rep Range

Finally, the last step in building muscle with resistance bands is to know your rep range.

Often you will find with resistance band exercises that you do need to take your rep range up slightly higher than you would with conventional strength training.

So for instance, rather than doing a set of 5 for chest press, you might do a set of 8 for maximum strength gains.

Likewise, rather than doing a set of 8 for shoulder press, 10 may be a better place to be.

Perform your reps until you reach that point of maximum fatigue upon which you know you’re putting your muscles to the test.

There are some guidelines for using resistance bands to help you build maximum muscle strength and definition.

If you work hard with these bands consistently you’re sure to see your strength increase over time… and one way you’ll know is that you’ll find yourself needing to go to a stronger band before long!