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Resistance Bands vs Weights: What gives you a better full body workout?

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resistance bands vs weights better home workout to build muscle

Resistance bands offer a full body workout that can be done just about anywhere, without the need for weights or any other equipment. They are also very affordable and will save you money on gym memberships. But how do they compare to weights? Today we’ll take a look at some of the benefits of resistance bands, as well as their pros and cons compared to weight training.

Are resistance bands as good as weights?

Free weights and resistance bands are two of the first things that come to mind when you think of “strength training equipment.” They’re both straightforward to use and can be found in almost any gym, making them relatively inexpensive compared with barbells or machines.

The problem is that bands and free weights exercise your body in different ways. As a result, which one wins the resistance bands vs. weights dispute?

Resistance bands should not be neglected when it comes to muscle building, despite what you may have been told. Free weights such as dumbbells, kettlebells, and barbells are the most effective ways to build muscles, but resistance bands also deserve a place in your strength-training regimen.

Let’s look at the benefits of resistance bands:

1. They’re inexpensive and versatile. Resistance bands are budget-friendly. For around $10, you may acquire a complete set with multiple levels of resistance. Bands are also readily transportable and take up little room on the shelf. They can be stored in a bag, drawer, or closet for easy transportation. They’re light to carry when traveling, and they work well anywhere.

Bands can be used for almost any exercise that you would typically do with free weights, such as squats, lateral raises, rows, triceps extensions, and bicep curls.

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Resistance bands are also considered to be a safe alternative to free weights. Because the elastic naturally restricts your range of motion, overextending your joints is more difficult when using resistance bands than it is with free weights.

There’s also no danger of dropping a heavy weight on your foot when you use bands. (If your bands are old, they can break, so check them for wear and fraying if necessary.)

2. They’re great to train new moves. Bands are useful for beginners and advanced lifters alike.

Novices need not fear working out with bands, because they can be used to train almost any move. Because the band makes you work against resistance throughout the entire range of motion, beginners may find that they’re urged to correct form in order to get the most from their workouts. The result is a better performing and more efficient body.

For those who lack strength or balance, bands are an excellent way to introduce new exercises. They make the chances of injury even less likely by helping you train those muscles through their entire motion. Resistance bands allow you to focus on balance as well as movement.

3. Resistance bands build strength. It’s important to remember that resistance bands are actually adjustable, which allows you to increase the intensity of your workouts over time. For example, if you buy a set of light bands, you can make them “heavy” by combining two or more together. This is ideal for experienced lifters who want to up the ante on their normal routine.

4. Resistance bands are effective for rehabilitation. If you’re working to strengthen muscles after an injury, resistances bands are a safe way to start training again. By gradually increasing your resistance, you can work up to your normal weight training routine in a fraction of the time it’d take with free weights.

5. Constant resistance. Dumbbells, kettlebells and other free weights use variable resistance. Resistance bands, on the other hand, work with constant resistance. The main benefits are that this constant resistance is a lot healthier for your joints. Constant resistance also means that your muscles are forced to work throughout the entire range of motion, which gives you a more thorough workout.

Now let’s have a look at where weights are actually better than resistance bands:

1. Easier to choose the right weight for you. One of the benefits of free weights versus resistance bands is that they are more precise when it comes to what they can provide as individual weights.

What we’re trying to say is that they are always labeled according to their own weight, whereas resistance bands may be tricky. Some are labeled, although not necessarily with an exact number of pounds of resistance they offer.

Even if the bands are rated for a certain amount of strength, you will only feel total resistance when you stretch the band to its breaking point.

With free weights, you get precisely what you pay for.

2. Weights build muscle better. Bands, like other types of resistance training, have a number of disadvantages. The greatest drawback that individuals notice with bands is that they lack the capacity to expand strength and muscle mass.

In a few weeks, you can surpass your personal best with free weights and quickly advance to heavier ones. This is because if they are utilized correctly and without the help of momentum, your muscles absorb their entire (and constant) weight.

As your muscles adapt to bearing a constant weight, they grow stronger than they would from straining against a changing weight for the same length of time.

Overall, resistance bands’ weights have a lot of room to improve. Resistance bands with the ‘heavier’ ratings only go up to 200 pounds (90 kg).

Although this is a high level of resistance, it can be achieved only when the bands are stretched to their maximum extent, unlike 90kg dumbbells.

We’re not implying that bands aren’t capable of providing you with similar strength and muscle mass, but if you want to get into full-time bodybuilding or build muscle rapidly, weights are definitely the superior option.

3. Weights are more durable. The sturdiness of free weights vs resistance bands might go unnoticed, but it’s a big advantage.

Resistance bands are often ridiculed for being less expensive than weights, but many experts in the fitness world are critical of their durability. Resistance bands have a shorter lifespan (depending on their quality), whereas free weights are constructed of more durable materials compared to rubber or plastic and typically survive much longer.

Bands can become slack and provide less resistance over time, even when they don’t break or rupture.

When comparing resistance bands vs free weights, the long-term durability of the resistance bands is something to think about. It may even push you to spend more money on equipment that will endure longer.

What’s the bottom line? Which method is best for me?

Although resistance bands and weights have their place, they can be used in tandem for a greater workout.

Ideally, resistance bands should be used for different reasons in your workout. Resistance bands can still be used for activation or warming up exercises. They’re also simple to take with you on vacation when traveling by including them in your luggage.

The bottom line is that you don’t need to choose between the two. You provide your muscles with everything they need to get stronger in a healthy, long-term manner by combining resistance bands with free weights into your workout.

Are resistance bands good for a home gym?

Yes, they are. Resistance bands are the most versatile and inexpensive equipment to work out your entire body. They can provide you with a very intense full-body workout for muscle toning and strength training.

If you’re wondering how to lose weight fast, it’s not always easy, but resistance band exercises will help you burn fat and increase your metabolism.

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You should also consider the fact that resistance bands take up virtually no space and are easy to store. You can simply use a door if you don’t want to invest in an exercise stand as well as keep your fitness equipment easily accessible as it is also lightweight and compact.

Weights, on the other hand, occupy too much space and you need to purchase mounts for barbells, dumbbells etc.

If you’re looking for a way to get in shape without joining an expensive gym, resistance bands and a door-mounted pull-up bar might be your ticket to ripped arms, legs and shoulders.

Can resistance bands build muscle?

Absolutely. Resistance bands can help you build muscle and tone your body just as well as free weights.

When we’re talking about building muscle, it’s important to know that weight training is not the only method of resistance training to use in order to gain muscle. Both free weights and resistance bands are capable of getting you ‘big’.

You may have read about a resistance band workout to build muscle fast. It consists of a simple routine that you can do at home or in the gym.

It’s important to note that this is not your only option for building muscle, but it can get you started on the right track if you’re looking to get results quickly and easily with minimal equipment.

In order to use resistance bands for muscle building, it’s best to choose exercises that are similar to traditional weight training. For example, the biceps curl is a good choice because you’re not using any equipment but working all of your muscles.

The other thing about knowing how much weight you should lift for resistance band exercises is figuring out what level of a resistance band to use.

If you’re just starting out, you can go with a lower resistance band and work your way up as you progress. Many people choose green or blue bands for beginners and move on to more challenging levels as they become stronger and more experienced.

How do resistance bands work?

Resistance bands work with the help of your body weight. You can build up resistance by shortening or lengthening them depending on which exercises you are performing.

Your muscles will contract to make the band longer or shorter, thereby increasing or decreasing resistance. Resistance bands allow you to perform reps until muscle fatigue sets in because they don’t provide the momentum in order to do multiple reps in a row like many weight-based exercises.

The benefit of using resistance bands is that they are less likely to cause strain on joints compared to weights because the tension provided by the bands is consistent throughout your entire range of motion. Resistance band exercise can be used safely for all ages, especially if you have any injuries or health conditions like arthritis.

Where to buy resistance bands?

There are different types of resistance bands and you can find them in your local sports store or online.

Some people prefer buying their resistance bands from Amazon because it’s cost-effective, easy to ship for free and they carry a wide range of colors and sizes which allow you to choose the most useful ones like the TRX system ( with door anchor ) or j/fit bands.

But you’re not reading this article by chance. In order to give you the best possible solution to start training with resistance bands, we built the Ultimate Home Workout Resistance Bands Set. The set includes 5 different resistance bands strengths, handles, ankle straps and a door anchor to get started will well over 33 different exercises for a full body workout from home.

We ship this set worldwide for absolutely free, So just have a look at this amazing set. If you want to buy your resistance bands set online, look no further.

Can you get jacked with exercise bands?

You can, yes. Because there are so many different resistance band exercises, you can build a workout routine around them.

For example, you could do squats with a resistance band wrapped around your neck and anchored to a door for resistance, or do a push-up with a resistance band under your back feet.

There are endless possibilities for building muscle from home using your exercise bands.

Playing with different levels of resistance bands will allow you to work your legs, back, chest, biceps and shoulders.

If you’re looking for a simple way to get started working out at home without paying for expensive equipment, this option is perfect because it’s easy to store and really affordable.

Next time you’re stuck in a hotel room with no gym access or are just too tired to go to the gym after work, just pull out your resistance bands and get started with your workout.

Do resistance bands burn fat?

Sure. The great thing about resistance training is that it will build muscle, which speeds up your metabolism. Building leaner muscles requires more energy, so the more lean muscle you have, the faster your metabolism will work. This means even when you’re not exercising, you’ll be burning more calories just being alive!

The other benefit of using resistance bands is that they require you to use many muscles at once. For example, doing biceps curls with dumbbells requires only your dominant arm and the opposite side of your core to work for stabilization or balance. However, using resistance bands or tubing requires both sides of your arms and obliques to activate in order to keep the band stable. This means you are burning more calories simply switching from one exercise to another.

Resistance band exercises also require constant stabilization which burns even more calories. All this extra calorie-burning means your body will burn more fat overall. Resistance bands are a great way to lose weight because they’re inexpensive, easy to use and don’t take up space in your home or office.

How to Get Started with Resistance Bands if You’re New to Exercising

There are literally hundreds of resistance band exercises out there so it can be difficult to figure out where to start. Start with a few classic moves and gradually add new ones onto your routine.

If you’re brand-new to exercise, we recommend starting with high reps (15 or more) and light weights (resistance bands that offer easy resistance) until you build strength.

To see some resistance band exercises, read below. Or if you want to purchase your own set of resistance bands so you can start working out at home, we recommend the Ultimate Home Workout Resistance Bands Set . It comes with 5 different strengths and handles and a door anchor for 33 different exercises so getting started will be easy!

Ten Resistance Band Exercises to Get You Started

1. Push-ups With Chest Presses 

If you’re new to exercise, start with high reps (15 or more) and light weights (resistance bands that offer easy resistance) until you build strength. Doing push-ups brings your whole body into play, but you can take them to a whole new level by adding a chest press.

2. Resistance Band Leg Curl

This is an awesome way to strengthen your hamstrings and glutes without needing a lot of expensive equipment. This resistance band exercise will also challenge the stabilizing muscles in your lower back, core and hips so you’ll have a tough time balancing. To make it more challenging, move your feet further away from the anchor point.

3. Resistance Band Rows 

Don’t be fooled by the simplicity of this move. You’ll feel it in your back and bicep muscles right away! Since this exercise targets both the lateral and posterior parts of your back, you’ll stand taller and get a sexy V-tapered look while strengthening both sides of your body.

4. Triceps Extension

This is a really simple exercise that will quickly become one of your favorites! It’s great for toning and strengthening your triceps, making them look amazing in sleeveless tops. If this move becomes too easy, wrap the band around something and grab both ends with crossed arms. This will add an extra challenge to the move.

5. Resistance Band Upright Row 

Don’t let the simplicity of this move fool you, either! If done correctly, it works your upper back and biceps for some serious toning action. For more of a challenge, bring your hands closer together in front of you or go heavier with the band resistance.

6. Squats

Well, duh! Of course squats are on this list of best resistance band exercises! To make them even more challenging and effective, make small adjustments to the positioning of your feet. If you want more core and glute work, try moving your feet wider and turning your toes slightly inward. If you want more of a challenge for your quad muscles, try keeping your feet together and turning your toes out slightly.

7. Biceps Curls

Just like triceps extensions, biceps curls are another great resistance band exercise to tone your upper body. You can choose between a standing or sitting variation depending on how strong you are and what muscles you want to target.

8. Chest Flyes

Lift your arms up high with this chest fly move for some serious toning of the chest and shoulder muscles. If you want to make the move more challenging, try crossing your hands in front of your body or extending them further away from you. You can also go heavier with the band resistance if this move becomes too easy for you.

9. Wall Lateral Pulldown

This is one of my most favorite resistance band exercises because it not only targets the shoulders like regular lateral pulldowns, you can also do it standing or sitting down. Instead of pulling the weighted bar down by pulling your arms back behind you, try switching to a lateral pulldown where your hands come closer together in front of you.

10. Donkey Kicks

Tighten your legs and butt with this awesome glute exercise! It takes a little coordination to balance yourself on the band, but once you get it, you’ll feel the burn fast. Make sure your hips are lifted to 90-degrees so you’re doing more of a hamstring curl than a squat. If this becomes too easy, you can wrap the band around your ankles to create resistance.


Resistance band exercises are great for challenging your muscles in new ways, strengthening them and making you burn extra calories. You can do most of these moves at home when it’s too cold or raining outside to go to the gym, saving you time and money on gym memberships.  

As always, I am happy to hear your thoughts, opinions and experiences in the comments below. If there are certain exercises that became your favorite ones during the pandemic, please let us know. And I am sure that our other readers may love to hear some cool new exercises too.

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