Resistance bands

Level up your home gym with a resistance band from ShapeNation

For anyone who has ever made excuses about starting an exercise program. You know the ones… it’s too expensive, I have no space at home, it’s so difficult, I have an injury and need to be careful. 

For all of those people, we’re about to blow your mind. 

What if we told you that you can work out anywhere, anytime without spending a ton of money. Sounds too good to be true? It’s not. Meet the resistance band. 

Resistance bands – also known as exercise bands, workout bands, or fitness bands – are cheap, they fit in your gym bag, and they’ll give you a full body workout.

You have no more excuses. Sorry about that. To make it up to you, keep reading to see how easy it is to get started and what color resistance band is best for you. 

Do resistance bands really work?

With something as simple as a workout band, you can train, tone, and tighten your entire body. 

The best part is that a resistance band won't take up a lot of space and it's affordable – especially compared to dumbbells, kettlebells, or pull-up bars. 

Workout bands are great for all levels and can facilitate a variety of different exercises – from beginners right up to someone looking for a tough workout. 

Speaking of dumbbells and other free weights, studies have shown that the strength gains from workout bands are similar to what you get from free weights and strength-training machines. 

Plus, you’ll have the added benefit of training your stabilizing core muscles more than with traditional weight training. That’s a huge plus for anyone interested in functional fitness or training or playing sports without injury. The best way to increase your overall power output is with a stronger core. 

Do resistance bands provide a good workout?

Get right to the point, eh? Yes. Resistance bands provide an incredible workout. One that has the power to strengthen your core and match the gains you find with traditional weight training. 

8 benefits of using resistance bands 

1. Resistance bands are affordable 

   One of the top reasons to train with elastic bands is that they’re affordable. You can work at home, in the office, or at the gym with very little equipment. Your wallet will be so happy. 

2. Less chance of injury 

   Training with elastic bands provides the same muscle activity as weight training. But the big difference is that workout bands put less force on your joints. That means your muscles do more of the work and you’re less likely to face serious injury.

3. Increased muscle activation and mobility 

   Compared to training with free weights, workouts with elastic bands give you more resistance throughout the entire movement. What does that mean? The more you work a muscle through its full range of motion, the more mobility and freedom of movement you’ll have. 

4. Better flexibility 

   Most resistance bands are great for stretching after training or as part of a static or dynamic stretching routine pre-workout. The advantage of stretching with a resistance band is that you can go deeper in a stretch. 

5. Great core and stabilizers activation 

   You need your core for every movement you have made and will ever make. Working full body exercises with a resistance band requires you to engage your core to control the bands (if you lose control, the band will snap out of your hands). That focus and activation of your core lead to better strength gains in the end. 

6. Improved strength performance 

   Building on the increased core activation benefit, using workout bands also improves neuromuscular performance more than weight training alone. It comes from the control and focus needed to properly perform exercises with elastics. If you’re focusing on functional training, there’s yet another reason to add bands to your kit. 

7. Varied workout positions and planes of motion 

   With workout bands, you’re not limited to one plane of motion. From front and back to side to side, the exercising options are limitless. 

8. Easy to travel and always ready to go 

   From your gym bag to your suitcase, workout bands are the packable training gear that you shouldn’t leave home without. You get a full-body workout and still have room in your bag for all the souvenirs you’ll buy. 

What are the types of resistance bands available online?

1. Therapy bands – Therapy bands are flat bands often used for rehabilitation. Generally, these are longer bands without handles.

2. Tube bands – Tube bands are long tubes with plastic handles on each end. They’re also called compact resistance bands or fit tube resistance bands. They are ideal for training the lower body, upper body, and arms.

3. Fit loop bands – Fit loop bands are flat like therapy bands and they make one loop. These are great for lower body workouts that focus on the glutes, hips, and legs.

4. Figure 8 bands – Figure 8 bands are great for working the arms and upper body. This type features 2 plastic handles connecting a tube in a figure-eight shape.

5. Lateral resistance bands – Lateral workout bands are perfect for working the hips and thighs. They feature velcro cuffs on each end. 

6. Pull-up bands – If you’re new to pull-ups, this type of elastic band will be your savior. Pull-up assist bands are a great way to help build the strength needed to perform pull-ups. For beginners, use a higher level of resistance. As you get more comfortable with the exercise, switch to a band with less resistance. 

What do the colors of resistance bands mean?

Just scroll through our collection above and you’ll see a rainbow of colors.

Those colors correspond to different levels of resistance and difficulty. By changing the color, you can do simple or complex movements and increase or decrease the level of resistance. That makes fitness bands a must-have for any weekend gym-goer or pro athlete.  

While every brand can have its own system, here are general guidelines for what the colors mean:

• Red resistance bands – light 

  Red resistance bands are the lightest and have the most stretch. They’re great for beginners or anyone working back from an injury. 

• Black resistance bands – medium

  Black fitness bands offer medium resistance and are generally used to target specific muscle groups like the triceps or biceps.

• Green resistance bands – heavy 

  Green workout bands are stiff and offer a large amount of resistance. We suggest you use them only for large muscle groups such as your glutes, legs, chest, and back.

• Blue resistance bands – heavy

  Blue resistance bands don’t stretch easily. If you’re looking for help with your pull-ups, these are the ones to try. 

• Purple, gold, or silver resistance bands – medium to heavy 

  Because of the resistance they offer, use these medium-to-heavy bands to target large muscle groups such as your legs and glutes. 

How do you use resistance bands at home?

There are a ton of great exercises with fitness bands. All of them are perfect for a home (or gym) workout. Here are 3 of our favorite resistance band exercises: 

Resistance band squat

Target: thighs and glutes

1. Stand on the band and wrap it around your hands. 

2. Lift your hands slightly higher than your shoulders. You must be able to feel a good resistance in the band – nothing saggy. 

3. Perform a squat while holding the elastic. The tension will slack off as you squat. You’ll feel the resistance again as you stand. 

4. Return to the starting position.

5. Perform 10-12 reps for 3 sets. 

Resistance band shoulder press 

Target: shoulders 

1. This is best done with a resistance band with handles. 

2. Stand on the elastic band with your feet shoulder-width apart. 

3. Take one handle in each hand and lift your hands until they are at shoulder height. 

4. Press your hands above your head. Try not to move too much, engage your core for stability. 

5. Return to the starting position – hands next to your shoulders. 

6. Perform 10-15 reps for 3 sets. 

Resistance band chest press

Target: chest 

1. Sitting in a chair, wrap the resistance behind you and the chair. 

2. Hold each handle (or end of the band) in each hand. 

3. Start by holding your elbows tight to your body, next to your chest. 

4. Slowly push your hands forward to feel the resistance. Keep your elbows in a straight line with your shoulders. 

5. Return to the starting position in step 3. 

6. Perform 10-12 reps for 3 sets. 

Shop impossible-to-resist resistance bands at ShapeNation 

See what we did there? Impossible to resist. 

It’s true though. Our wide selection of exercise bands is great whether you’re just starting to work out or you're a seasoned warrior. We stock extra-light and light bands that are great for beginners, while our medium, heavy and extra-heavy bands help you reach those advanced strength training goals you’ve set for this year. Plus we have longer bands like therapy bands and ones with more resistance to assist with pull-ups.

The best part about bands from ShapeNation is that they integrate seamlessly with your current workout program – from general exercise, stretching and mobility, strength training, and power weight programs. 

At ShapeNation, we’re dedicated to helping you get the most from your training. Explore our ever-growing collection and find what you need to take your training to the next level.