A lot of people are reluctant to use resistance bands to reach their fitness goals. But whatever the fitness goal might be, resistance bands can help you achieve it.

Before I can explain how an individual can reach his/her fitness goals. Let us talk about the pros and cons of resistance bands.


  • It’s versatile compared to weights.
  • It takes up less storage space.
  • It is easy to carry it around.
  • And is comparatively pocket-friendly.


  • The learning curve is quite steep.
  • Depending on the fitness goals you might need an anchor point.

There is a wide range of resistance bands available in the market which comes in different colors, but the only way one can differentiate between the options is the resistance level they offer. A few examples are 25kg, 35kg,45kg, and 60kg. These values are measured by stretching the bands up to 300% of their length to get the value. So anyone looking to increase the resistance of your workouts, considering a lot more people are working from home, resistance bands might be the right product for you.

Dumbbell VS Resistance bands 

One of the biggest advantage of the resistance band over a dumbbell is that the resistance band are travel friendly and a couple of bands is more than enough to do a full-body workout. Also, the resistance bands maintain a steady resistance throughout the reps giving you a good extension and contraction to that particular muscle. 

The resistance bands considerably reduce the chance of you being injured during your repetitions, making it convenient for beginners to get started with fitness.

With the resistance band, you can do a combination of both push and pull. Whereas dumbbells give you limited options.


The resistance bands are an excellent investment if used right, especially for people interested in calisthenics or bodyweight training. Even if you are a beginner the resistance band could help you get started in many ways, you could anchor the bands on a pull-up bar for some assisted pull-ups. People who have reached the advanced level can either anchor the bands to the floor or anchor some weights to bands helping you increase the resistance on the pull-ups.

These bands can be used in a variety of ways. You can get creative in creating certain movements targeting certain areas of the body. The resistance bands are also used in sports rehabilitation. The bands can help you recover from any major or grave injuries thus gradually reducing any complications in the future the injury.

You can use these resistance bands with a combination of compound weights as well. For instance, if you have a heavy dumbbell it is not recommended to target inactivated muscles, by inactivated muscle I mean muscle you haven’t isolated and targeted individually, with the help of resistance bands you can start by first activating it and feeling the contractions in that particular muscle when doing the reps, then gradually move on to compound weights. This helps in the development of the muscle and dramatically reduces the risk of muscle injuries.


Now let me give you a few tips and tricks on how you can use the resistance bands to reach your fitness goals.

Let’s say in case you want to target the biceps, the simplest exercise for biceps are the famous Biceps Curls. You could rap the bands under your feet and hold the other end with your fists; you can change the resistance of the bands by just placing them closer or further away from each other, further the feet the height the resistance.

Now the generic curl movement and the muscle are targeted. You can also take it a step forward by changing the grip distance between you palm, when you have both the palm next to each other and do curls you are more likely using the outer biceps and when the distance is increased between the palms you using the inner biceps. 

Just by changing the grip style on the bands, you can target different muscle groups. Likewise, you can wrap the bands under your feet and over your shoulders, and just like that, you can increase the resistance for your squats. As mentioned earlier you could rap the bands around a pullup bar are and use them for some assisted pull-ups.

Maintaining the bands

Once you have successfully purchased your resistance bands and learned how to use them the right way that fits your goals; the next step is to maintain them so that you can use them for a longer period of time.

The best way to do this is to after every workout you can wipe the bands with a damp cloth to rid of any sweat because it can dry up and the salt from it can damage the rubber. Once you have successfully wiped the bands down you can place the bands outside for a couple of seconds for them to dry up and you can store the bands. Before storing these bands make sure you are storing them in a cool place avoiding any direct sunlight, as the exposure will reduce the elasticity of the bands eventually reducing their lifetime. 

In case your workout requires an anchor point, be sure to anchor them around something that does not have a sharp edge, these sharp edges will dig into the bands causing small tears which will eventually lead the bands to split apart. 

Lastly.  All in all resistance bands are one of the most underrated and overlooked product. Once you get the hang of it it’s just like any other machine inside the gym. But needless to say, it is not a complete replacement for the gym equipment, If you are the type of person who travels a lot or do not have access to a gym or do not want to spend a fortune on equipment or someone who wants to level up their bodyweight training to the next level or just people with very limited space, resistance bands are the right product for you.

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