How many reps for building strength with resistance bands?

Posted by Rene Harwood on

 

 

Is your fitness goal to tone up and get healthier? You probably have added some strength training to your workout regime, right? Well, are you ready to turn that up a notch? If so, it's time to get acquainted with resistance band exercises.

A resistance band is also known as an elastic band. Such a band is very useful when it comes to strength training.

Now, are you wondering how this simple looking elastic band can help entirely transform the way you do your full body workouts?

Let's find out!

Why Resistance Bands?

Months of training and building mass with protein shakes doesn't mean your nervous system is well. When hoping to build strength, you need to make sure your body gets healthy blood circulation during your exercise routine.

Resistance bands are an effective replacement for heavy exercising machines, dumbbells, kernel bells, and barbells. The way they operate promotes better blood circulation and breathing.

If you're a beginner, choose an elastic band with a lighter resistance. For fitness enthusiasts, you can choose an elastic band with a thicker border.

They help you with chest, lower back, upper back, shoulder, quad, calf, abs, and many other exercises to target various muscle groups. You can even attach handles to them!

They come in different colors like red, green, blue, purple, yellow, orange, and black, depending on the resistance power. The power (resistance) may range from 5lbs to 30lbs. The bands weigh around 3-5 kg, so you can easily put them inside your bags (when it's okay to travel again).

While resistance bands continue to be used in the rehabilitation process to aid people recovering from injuries, more people are now incorporating them into their workouts due to the many benefits.

Daily 30-minute long exercises with resistance bands can help:

  • Strengthen muscles.
  • Elongate muscle fibres.
  • Flexibility increase.
  • Provide effective stimulation.

These bands are smooth, stretchable, and inexpensive.

And for those wanting the best while working out at home, they're a good option.

With resistance bands, you can improve your endurance, increase stamina, and level up your cardiovascular strength.

Take note; according to research, the lifting and lowering phases where the muscles shorten and lengthen are neglected by most people who lift weights. They either go up with their full power or lower back down at a faster rate with a standard barbell curl. But when working with such bands, the muscle movement is controlled.

How Many Reps for Building Strength with Resistance Bands?

There’s isn’t a clear cut answer for such a question. However, a doable daily routine that can help you build strength with resistance bands includes:

  • Resistance band Squats - 3 sets of 15 reps
  • Resistance band Overhead Press - 3 sets of 15 reps
  • Resistance band Standing Lateral Raise - 3 sets of 15 reps
  • Resistance Band Standing Low Row - 3 sets of 15 reps
  • Resistance Band Kick-Back - 3 sets of 15 reps
  • Resistance Band Standing Arm Curl - 3 sets of 15 reps

But remember! There’s isn’t a one-size-fits-all when it comes to building strength with a resistance bands and how many reps should be involved. It’s recommended that you move at your own pace.

Are you only able to do 2 reps of each exercise? Then do that.

The best way is to ‘build’ your strength gradually. You should be competing your past self and not trying to follow someone else’s current progress.

Some DOs and DONTs

  • Before beginning any workout, doing a warm-up of at least 2-minutes is essential. You need to prepare your body for the exercises you will perform.
  • You should rest a minute or a half between each set.
  • Carry out each exercise in a controlled manner. There’s no need to be in a rush.
  • You can take a few sips of water between reps if needed. Don’t drink too much water all at once.
  • Start with the most comfortable level of resistance band. Beginning with the highest level when your body isn’t ready won’t do you any good.

Keep everything in mind if you wish to begin strength training with resistance bands. Remember, move at your own pace to avoid injuries.