Do Resistance Bands Really Work?

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Let's be honest. The gym is usually the best place to exercise. With a fully equipped gym, you have a plethora of fitness equipment and machines to hit any muscle you want to work on. But gyms aren't always an option, especially when lock-downs and restrictions are in place as they are likely to be closed.

Maybe you don't always enjoy training in a gym, or they are too far away, or too expensive. At times like this, it's good to have alternatives. A home gym would be ideal, but not everybody has enough space to fill a room with running machines free weights, resistance machines, dumbbells and squat racks. People need a portable and affordable alternative and that where affordable home gym equipment like resistance bands come into play.

In our latest blog, GHN have teamed up with Requipt Fitness to explore the pro's and con's of using resistance bands as an alternative way to work your muscles like weights do – your muscles contract to generate force to stabilize and control the desired movement. Moreover, people of any age and fitness level can get an effective workout using resistance bands, as many exercises and stretches can be done from any position of comfort. We have also put together 10 of our best resistance band exercises for you to do at home.

The Pro's

1) Affordable

Resistance bands vary in price, but are typically much more affordable than free weights, barbells and machines. But at such a low price point comparatively, they make a great option for maintaining your training.

2) Portable

Resistance bands usually come in a small bag for packing away the bands and all of the accessories. This means you can train wherever you take them. Whether you want to train in your bedroom, the garden, a local park, the gym or even take them abroad when you're travelling, resistance bands are an easily portable piece of equipment that allows you to train wherever you like.

3) Band Pairing

Typically, using only one resistance band may be too light. With resistance bands, you are able to add an extra band to the one you are already using to make the exercise more difficult. Just as you would go up in weight with dumbbells, you can do the same with the bands.

4) Range Of Exercises

You are still able to work the full body with resistance bands. The door anchor that the bands come with mean you are able to position the bands in order to complete different exercises. For example; If you were to attach the bands to the top of the door you can complete tricep push-downs, whereas if you place them at the bottom, you can complete bicep curls. You can position the bands to hit almost any muscle in the body.


Recommended Resistance Band Exercise's -

Warm Up Exercises -

Lateral Monster Walks

Hip Adduction

Glute Bridges

Lower Body Exercises -

Front Squat

Squat To Over Head Press

Upper Body Exercises -

Single Arm Bicep Curl

Tricep Kickbacks

Press Up

Chest Fly

Seated High Row

Core & Abdominal Exercises -

Mountain Climbers

Bicycle Crunch

Abdominal Crunches


The Con's

1) Limits On Weight

Although you can pair resistance bands to increase the weight, there is a limit on weight from them. Most bands go up to around 57+ kg in weight, although it doesn't quite feel this heavy. Also you wouldn't want to stretch to this point consistently, as you can risk wearing the band and over-stretching them.

2) Wear

Resistance bands are durable but they wear over time due to stretching. You should consistently check the health of the bands by checking for any abrasions, cuts or damage to the band as this will compromise the integrity and lead to an inevitable snap or break.

In Summary -

Resistance bands are a great piece of equipment that allows you to perform a range of exercises. They need to be maintained well and will likely need to be replaced if damaged. Overall they are a great option if you would like to train with resistance, but haven't got the space for fitness machines and dumbbells. They can also be shipped at a fraction of the cost, and be delivered very quickly.

Do Resistance Bands Really Work?

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About GHN

GH Nutrition was founded in 2015 by an ex-professional sportsman Grant Hodnett and is based in Warrington, Cheshire, UK. Whether it's better nutrition, a healthier lifestyle, or that next big competition, GHN is the ultimate in providing the products you need to achieve your physical performance and results. 


"The products are great and there's nothing better than a GHN Whey protein shake after a tough session - especially during the gruelling weeks of pre-season!" 

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