If you’re looking for a versatile strength-training tool that you can take with you anywhere, resistance bands are hard to beat. While kettlebells and dumbbells are great for strength training, they’re also heavy and big, which makes them tough to tote around. Resistance bands, however, are light, portable, affordable, and can be used to work out every muscle group in your body. They’re also easy on your joints.

Resistance bands come in many shapes, sizes, and colors, and Adventure Fitness Athletic Club has a full assortment of them at our Thornton gym. Our team is always available to show our members the many ways they can use resistance bands during their workouts. We also include resistance band training during some of our classes at the gym.

Keep reading to learn about the different types of resistance bands you can try and how to use them to achieve a full-body workout at our gym, at home, while you travel, or anywhere else you desire.

What are the different types of resistance bands?

A resistance band is an elastic band that’s used for strength training by people of all fitness levels. While resistance bands all work in basically the same way, they are not all built the same. There are several different types of resistance bands and each is designed for a different purpose. They also come with varying levels of resistance, measured in pounds. Below are five of the most common types of resistance bands.

Loop bands, also known as power resistance bands

Power resistance bands are like huge rubber bands. Their continuous flat loop construction can be used for a wide range of exercises like pullups, dips, pushups, squats, and bench presses. They can also assist people who are recovering from injuries to regain their strength. You can use these bands to work through all three planes of motion and they’re great for enhancing your balance, coordination, stability, and range of motion. Loop bands come in many different resistance levels, usually from 5 to 175 pounds.

Mini rubber bands and fabric circle bands

These bands have a full-circle shape like power resistance bands, but are much shorter and wider. Some of them also come with a fabric covering for comfort and to keep the band in place while working out. Mini bands are often used for lower-body workouts like squats and leg extensions, but they can also be used for shoulder and elbow exercises. These are very popular bands at the gym and usually come with about 5 to 50 pounds of resistance. They can also be categorized as light, medium, heavy, and extra-heavy.

Tube resistance bands with handles

Tube resistance bands are straight bands (not loops) that have handles you can attach to each end. These bands are easy to anchor to a pole or door and are designed to help you mimic dumbbell and gym machine exercises. You can perform many pressing and pulling exercises with tube resistance bands like curls and chest presses. People often use these bands for P90X and similar fitness programs. Most sets of tube resistance bands come with 10 to 50 pounds of resistance.

Figure 8 bands

True to their name, figure 8 bands are shaped like the number, with soft handles on the top and bottom of the 8 shape. These bands are very stretchy and can be used to work out both your upper and lower body. Most figure 8 bands offer 8 to 20 pounds of resistance.

Light therapy resistance bands

Therapy resistance bands are long (up to 7 feet in length), thin, light, and “free” which means they don’t loop. They can, however, be tied with a knot to create a loop. These bands are mainly used by people who are trying to regain strength after an injury or by those who want a very low-impact workout. Light therapy resistance bands are also commonly used with fat-burning workouts where a small amount of resistance can provide a good muscle burn. These types of bands provide 3 to 10 pounds of resistance on average.

Does the color of a resistance band matter?

Often, the color of a resistance band will give you an idea of how strong it is, with yellows being the easiest, reds and greens being mid-range, and blacks and blues being the strongest. This is not always the case, though, so always check the band you’re about to use to make sure it’s appropriate for your fitness level.

Next, we’ll list some moves that you can perform with resistance bands to give your whole body a workout.

Full-body workout with resistance bands

The following exercises use either a larger loop power resistance band or a smaller loop mini-band. These workouts are appropriate for all fitness levels, but if you need help learning how to perform any moves correctly, please don’t hesitate to ask a member of the AFAC staff for assistance. Our personal trainers are always happy to help you get the most out of your workouts at our gym.

One-arm biceps curl

Stand with your feet shoulder-width apart and with both feet encircled by the power resistance band. Bend down to grab the top of the band with one hand and stand back up, holding the band with your arm down at your side. Face your palm forward. Bend your elbow and lift your hand toward your shoulder, performing a curl. You should feel a good contraction of your biceps. Lower your arm down to the start and do 12 to 15 reps, then switch to repeat with the other arm.

Flys

With this exercise, the power resistance band will be behind your back and you’ll hold the band in both hands with your arms outstretched at chest height, as if you’re fanning out a cape on your back. Pull both sides of the band straight out in front of you as you bring your hands together with your arms fully extended. Keep your elbows straight and squeeze your chest muscles as you press. Return to the starting position and repeat for 12 to 15 reps.

Splitter

With your power resistance band in your hands, stand with your feet shoulder-width apart and your knees slightly bent. Grab a shoulder-width section of the band with both hands in front of you at shoulder height. Pull the band out to each side until you contract your shoulder blades. Keep your arms straight. Return to the starting position and repeat for 8 to 10 reps.

Squats

Stand on a power resistance band with your feet shoulder-width apart. One side of the band should be beneath your feet and the other side should be on top. Grab the top of the band with your hands and pull it up, bending at your elbows, so that you’re holding the band directly in front of your shoulders. Lower into a squat, with your knees above your toes and your chest up. Push back up to a standing position and repeat for 8 to 15 reps.

Squat to overhead press

This exercise is exactly like the squat described above, but when you drop into a squat and push back up, extend your arms to raise the resistance band over your head. Lower the band back down to your shoulders and do another squat. Repeat 8 to 10 times.

Press up

Drape a power resistance band across your upper back and get into a plank position (as if you’re about to do a push up), holding the ends of the band under your hands. The band should wrap your shoulders like a cloak. Lower your chest to the floor (again, as if you’re doing a push up). Contract your glutes and abs and push back up until your arms are extended. Repeat 5 to 15 times.

Lying side hip abduction

For this exercise, you’ll use a mini rubber or fabric circle band. Start by lying on your side with your hips and knees bent at a 90-degree angle. Extend your bottom arm above you so that your head can rest on it, and relax your other arm by touching the floor in front of you with your hand. The resistance band should be looped around your legs, just above your knees. Raise your upper leg to pull your knees apart. Contract your glutes for a few seconds, and then slowly return to the starting position. Complete 10 to 12 reps on one side, and then switch and repeat on the other side.

Glute bridge

Lie flat on your back with your feet on the floor and your knees bent at a 90-degree angle. Loop a mini rubber or fabric resistance band just above your knees. Lift your toes off the floor, and then raise your hips to form a straight line with your body from your shoulders to your knees. Contract your glutes through the movement. Open your knees slightly so that you’re pressing against the resistance band. Return to the starting position and repeat for 10 to 15 reps.

Lateral walk

You’ll need two mini rubber or fabric circle bands for this exercise. Loop one of them just above your knees and the other around your ankles. Stand with your feet shoulder-width apart and lower to a half-squat position to create a good tension in the bands. Take a small step to the side, maintaining the tension as you move. Step forward with alternating legs for 8 to 10 steps in one direction, and then switch directions to repeat.

You Won’t Be Able to Resist the Resistance Bands at Adventure Fitness Athletic Club

Adventure Fitness Athletic Club is fully stocked with resistance bands of all types and difficulty levels for your use at our gym. Plus, our personal trainers are standing by to demonstrate the many ways you can incorporate resistance bands into your workouts. Our wide assortment of workout options keeps exercise fun and exciting, which is why we’re the best gym in Thornton, CO. For more information about Adventure Fitness Athletic Club and how to join our gym, visit us or contact Susan at 720-849-0245 or susan@adventurefitness.club.

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