Resistance bands can be an excellent tool to enhance your workout routine, offering benefits such as increased strength, muscle tone, balance, flexibility, and functional fitness. They can also add a level of challenge to your exercises and are convenient for workouts on the go. However, it is crucial to be aware of the common mistakes many people make when using resistance bands and how to correct them.
Proper technique is key to preventing injuries when working out with resistance bands. According to Ash Wilking, CPT and Tonal strength coach, resistance bands create tension based on the force applied against them. Incorrect use can lead to slipping, over-engagement, and potential limitations in range of motion and movement.
By learning the common mistakes people make with resistance band training, you’ll help avoid injury and maximize the effectiveness of your workouts.
Not using the appropriate resistance
Choosing the right level of resistance is fundamental to reaching your fitness goals effectively. Different muscle groups may require varying levels of resistance; larger muscles typically need more resistance, while smaller muscles, such as those in the shoulder complex, may benefit from lighter resistance to avoid strain.
“Choosing the appropriate resistance will absolutely depend on [your] current fitness level, technique, and range of motion,” Wilking tells us. “It is best to start with a lighter band to assess the above before adding additional resistance. Keeping track of which bands you use for which movements will help ensure efficient and successful workouts in the future.”
Not knowing the required range of motion
Knowing the proper range of motion for each exercise is crucial to pinpointing how much resistance you can add.
“It’s important to remember that the resistance will get heavier as the band’s tension increases. Therefore, overloading the concentric phase of the movement,” Wilking explains. “Having smaller and longer resistance bands and various weights will allow you to choose both the correct resistance and the correct length of the band.”
Not using correct form
No matter what exercise you’re doing or fitness tools you’re training with, using correct form should not be overlooked.
“Understanding the exercise [you] are trying to achieve will help [you] understand the movement pattern once it is loaded,” Wilking points out. “Resistance bands will create a different type of tension than a cable machine or free dumbbells. When adding resistance bands to the exercise, [you] must ensure that [you] are able to access the same movement pattern.
Not considering the speed in each exercise
Switching up the resistance throughout an exercise will also lead to a change in effort.
“It’s possible that [you] focus on the exertion of extending the band (concentric phase) but don’t control the band as it shortens (eccentric),” says Wilking. “By allowing the band to pull [you] out quickly, [you] not only lose the opportunity to strengthen this portion of the exercise but also open [yourself] up to the risk of injury.”
Not keeping tension on the band
The band’s tension between each rep can be compromised depending on the exercise you perform and how long the resistance band is.
“[You] want to ensure there’s resistance throughout the entire range of the exercise, both to ensure [you’re] getting the most out of the workout as well as avoiding injury,” Wilking notes. “Starting an exercise at full force without tension can create a dramatic pull once the resistance is added.”
Not engaging your core
When working with resistance bands, firing up your core is key.
“It’s vital to keep [your] core engaged to ensure the anchor point doesn’t move throughout the exercise,” says Wilking. “As always, [you] want to avoid injury, which core engagement will help reduce, but also, [you] add core strength even if [you’re] not focused on a core exercise.”
Frequently Asked Questions (FAQs)
1. What are the benefits of resistance band training?
Resistance band training is beneficial because it helps improve muscle strength, tones the body, enhances flexibility, and aids in rehabilitation. Additionally, it is a portable and versatile workout option that can be easily incorporated into various exercise routines.
2. How do I choose the right resistance band for my workout?
When selecting a resistance band, consider your fitness level and the type of exercises you plan to do. Lighter resistance bands are suitable for beginners or those focusing on rehab, while heavier bands are ideal for advanced strength training. It’s recommended to have a variety of bands to cater to different exercises and muscle groups.
3. Are there any safety tips to keep in mind during resistance band training?
Anchor the band securely:
Make sure the band is anchored to a stable object before starting your exercises to avoid injuries.
Check the condition of the bands:
Inspect your resistance bands regularly for any tears or wear and tear. Replace them if they show signs of damage to prevent accidents.
Proper form is key:
Maintain proper posture and technique throughout your exercises to avoid strain on your muscles and joints.
4. What are common mistakes to avoid during resistance band training?
Using an incorrect band:
Using a band with too much or too little resistance can lead to ineffective workouts or injuries.
Not warming up:
Skipping a proper warm-up can increase the risk of muscle strains or pulls during resistance band exercises.
Jerky movements:
Avoid rapid or jerky movements as they can cause muscle strain. Focus on controlled and smooth motions for better results.
5. How often should I incorporate resistance band training into my fitness routine?
It is recommended to include resistance band training exercises at least 2-3 times per week in your fitness routine. You can gradually increase the frequency or duration as your strength and endurance improve.
6. Can resistance band training help with weight loss?
While resistance band training can contribute to weight loss by building muscle and boosting metabolism, it is most effective when combined with a balanced diet and regular cardio workouts. The increased muscle mass from resistance training can also help in burning more calories throughout the day.
