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Choosing the Right Resistance Band: My Guide to Avoiding Workout Mishaps

 

A collection of colorful exercise resistance bands with varying thicknesses, indicating different levels of resistance, neatly arranged in a semi-circle on a wooden floor. Some of the bands are equipped with black handles for enhanced usability in exercises. The scene is set in a home gym environment, subtly indicated by a yoga mat's corner and a kettlebell placed nearby. The natural light casts soft shadows across the setup, highlighting the durable and stretchy material of the bands.

Resistance bands have become indispensable in fitness routines, offering an array of benefits from versatility and affordability to effectiveness for various fitness levels. However, choosing the right type of resistance band is crucial to avoid mishaps and ensure an effective workout. Here's a closer look at the different types of resistance bands and a personal experience that underscores the importance of selecting the right one.

My Personal Experience 

When I first started the workouts as planned from Precision Nutrition, I mistakenly used thin, wider resistance bands for my workouts. These bands were initially provided by my physiotherapist for rehabilitation exercises, characterized by their thin, stretchy latex material and wider surface area. On day one, while attempting x-band walks—a fantastic exercise for activating the glutes and lateral thigh muscles—I snapped one of these thinner bands. This incident was a stark reminder that not all bands are created equal, and the ones designed for physiotherapy might not withstand the demands of more strenuous exercise routines.
Medium wide fitness band starting to split




Compounding the issue, the bands I had purchased, believing they were recommended for my workouts as they are loop bands, turned out to be too short for some exercises. This limitation led me to reassess my equipment and conduct further research to find something more suitable. It was a learning curve, realizing that the bands from the physiotherapist were not designed to be stepped on and stretched in such a manner.
Yellow Medium wide resistance band vs thin black medium resistance band

Types of Resistance Bands Revisited

Given this experience, let's delve into the types of resistance bands available, emphasizing the importance of choosing the right one for your needs.

Thin and Wide Resistance Bands

These bands are best for  rehabilitation, flexibility, and light resistance training. Not ideal for high-intensity workouts or exercises that require stepping on the band like I did, oops.

Thick and Narrow Resistance Bands

These resistance bands are best for building strength and muscle endurance, suitable for more intensive lower body workouts. 

Loop Bands

Because of their versatility, these bands are perfect for a full range of exercises, including those that require stepping on the band, like x-band walks. These are now the bands I'm using for most of the exercises in my workouts and they also came with handles that you could attach. I'm using workout gloves so far but that's a great option to be able to put them on the bands.

Tube Bands with Handles

Great for upper body exercises, offering easy grip and a variety of resistance levels. I have some of these bands as well and having the handles is really helpful.

Figure-8 Bands

These bands are ideal for targeted upper body workouts, and because of their structure they have a unique resistance pattern compared to some other bands.

Therapy Bands

It is important to remember that while therapy bands are excellent for rehabilitation and flexibility, they may not be suitable for strenuous exercises.

Learning from Mistakes

My initial oversight in selecting the appropriate resistance bands led to an unexpected snap and a realization: not all bands suit all exercises. This experience prompted me to explore other types of bands, eventually finding those that matched my workout intensity and exercise selection. It's a testament to the fact that understanding the specific uses and limitations of each type of resistance band is key to a safe and effective workout.

Perfect for Travel Workouts

One of the best parts, to me, about using resistance bands for exercise is that they are really light, take up next to no space in a suitcase so you can bring them anywhere. I am really happy that Precision Nutrition has put me on the workout track to learn how to use them for a complete body workout that I will always be able to bring with me.

Key Things to Remember about Resistance Bands

Selecting the right resistance band is more than just about the resistance level; it's about matching the band to the intended use and exercise. Whether you're a beginner or an experienced athlete, consider your fitness goals, the type of exercises you plan to do, and learn from the experiences of others. With the right resistance band, you can enhance your workout, improve your strength and flexibility, and avoid the pitfalls of using the wrong type of equipment.


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Location: Canada

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