For years, resistance bands have been used within physical therapy and injury rehabilitation to help recover and rebuild strength after injury. However, nowadays, more and more often in the fitness world, they’re being used as part of workouts, with amazing results too! But, how do resistance bands work?
The popularity of resistance bands has gone through the roof in recent years, and it’s easy to see why. Not only are they super effective at reaching difficult areas you may struggle to work on with just weights (like every part of your glute for example!) they’re inexpensive and easy to use in the gym, or at home.
So, if you’re looking to join the resistance band revolution, you may be wondering - how do resistance bands work? Well, we’re here to tell you. Let’s find out how resistance bands work and explore the amazing benefits you can enjoy.
How do resistance bands work?
“The bands provide resistance in the same way a weight does. When using it, a resistance band makes your body recruit muscles to push against this resistance. This forces the muscle fibres to contract, which in turn strengthens both the muscle fibers, and even the bone beneath.”
That’s the sciency bit, but let’s explain this a little, so we answer your question - how do resistance bands work?
Say, for example you’re planning on a glute workout and you’re doing clams. When you raise your knee upwards, you’re using those glute muscles in your butt to create this movement. By contracting these muscles, you’re creating a chain reaction that allows your knee to move upwards and before you know it, you’re doing a clam.
Now, at this point you may feel the muscles contracting as you perform the movement. Over time, you may even feel a little fatigue in the glute. That’s the muscles contracting and working hard.
However, performing clams alone might not be the most difficult or challenging thing you’ve ever done in the gym, and your body will quickly strengthen and get used to this movement.
At this point, the only resistance you’re applying to this movement is the weight of your leg and a bit of gravity. So, how do we make this more challenging?
Introducing the resistance band!
Place a small looped resistance band just above the top of your knees and try to perform the movement again, maintaining good form.
This is like adding a barbell to a squat, or picking up a heavier dumbbell on your bench press - you’ve significantly increased the resistance because you’re pushing against something more challenging.
You should now really feel the muscles contracting as they push against the resistance of the band. And, as we know, the more you can feel those muscles, the harder they’re working.
By adding the band to the movement, you’ve put more pressure on the muscle fibres in your glutes, meaning they’re working harder, which will give you bigger, better results.
Can resistance bands build muscle?
“By applying additional resistance and demanding more from muscle contraction and recruiting more muscle fibres, resistance bands can, of course, build strength and size. When paired with a nutritious diet and a good serving of protein, resistance bands can promote muscle growth.”
So, we’ve looked at how resistance bands work and how they challenge your muscle fibres, but how does this translate into muscle growth? Great question!
We’ve talked a lot about muscle contraction above, but we haven’t really explained when this means. Your muscles contract and extend all the time whenever you move. To build strength, as we’ve said above, you can add weight or resistance to this process.
When you do add weight to muscle contraction, there’s a whole lot that goes on below the surface. That muscle fatigue you feel while you’re working out is actually you damaging the muscle fibres by putting them under stress with this additional resistance.
Don’t worry though, this isn’t a bad thing. Your muscles become damaged and, when paired with a nutritious diet with plenty of protein, they begin to heal and adapt to the additional strain you’ve put them under.
Your body uses the protein to repair the muscles bigger and better than before. That means you’re growing stronger.
So, if you want to build muscle with your resistance bands, then you absolutely can - just make sure you’re challenging your body and feeling the fatigue or ‘burn’, and enjoying a healthy diet with a good amount of protein in it!
Which resistance band should I buy?
When looking to buy a resistance band you want something reliable, that will challenge you and ensure you can continue to build strength and grow your muscles. Especially if you’re looking for a booty band - your glutes are the biggest muscles in your body, so it makes sense you need a really fantastic resistance band to match.
That’s where the Heckin Fit resistance band comes in. Created with excellent quality material, a fabric booty band like the Heckin Fit band, means you’re guaranteed a challenging workout.
What’s more, it’s made to the highest standard, so it will withstand workout after workout, and still fatigue those muscles and boost your strength.
We hope we’ve answered your question - how do resistance bands work. Keep exploring our blog to find out more about resistance bands, or discover amazing glute and leg workouts you can perform with your Heckin Fit resistance band. Let us know how you get on!