5 Benefits of Resistance Bands

5 Benefits of Resistance Bands

For some people, building muscle and tackling your exercise goals means investing in heavy weights or other equipment. But what if you prefer to keep your exercise gear light? Although this may sound like a paradox, it is is It’s possible to build muscle with exercise equipment that isn’t a nuisance to lug around. That’s where resistance bands come in.

These durable rubber bands are a great way to stay on top of your physical fitness goals without breaking the bank. Better yet, they are easy to use, store and take with you These exercise bands can be used in many workouts for upper body as well as lower body. Use them for muscle strength training, including body weight exercises, or even for recovery.

Curious about the benefits of resistance bands? We’ll break down five reasons why you might want to consider adding them to your routine.

#1 They help build energy

A top benefit of resistance bands is that they can help you with what is often a central goal of any workout routine: strengthening your muscles.

They are not adverse replacements for weights. Research shows that resistance bands can be just as effective for building muscle as using free weights or weight-training gym equipment.1

Also, there are many ways that exercises with resistance bands can mimic most workouts from gym weight machines and free weights. You can use resistance bands for a variety of exercises, including:

  • Squats
  • Karl
  • chest pressing

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#2 They improve your flexibility

If you’re looking for ways to improve your flexibility and keep your joints and muscles stable, you’ll be happy to know that resistance band benefits include increased flexibility.

There is ample research to support the claim that using resistance bands can benefit your flexibility. In fact, in 2017, a review of 19 independent studies found that resistance bands were effective in improving flexibility in 649 older people.2 This suggests that regular use of resistance bands can help you gain better flexibility and increase your range of motion.

#3 They support your balance

The benefits of resistance bands don’t stop at improving your flexibility. There is considerable evidence to suggest that regular use of resistance bands can improve your balance and stability while on your feet.2

Many studies have linked the use of resistance bands to improved flexibility in older people, even in cases where those people are recovering from fall-related injuries.2

But balance isn’t just about keeping you upright. According to some research, having good balance can benefit you by:2

  • Improve your mental health
  • Improve the quality of your life

Add resistance bands to your routine the next time you’re doing lunges or perhaps bosu ball exercises to challenge and strengthen your balance.

#4 They go where you go

Another great advantage of using resistance bands is their portability. Despite the wide range of exercises you can perform with them, resistance bands don’t require much space for storage or packing. They are lightweight and adaptable, meaning they are easy to take with you

This type of mobility is especially convenient when you’re on vacation, traveling for work, or otherwise traveling and don’t want to fall out of your fitness routine. You can simply fold up your resistance bands, stick them in your suitcase or carry them all and you’re good to go.

Thanks to their portability, resistance bands can be a helpful solution for anyone who struggles to keep up with weight training while away from home. Instead of skipping your routine when you’re separated from your equipment, you can simply take the bands with you.

And by helping you keep your routine consistent, resistance bands can help you avoid problems that may come from not exercising, such as:

  • Muscle catabolism
  • Slow progress
  • Loss of motivation

The next time you leave the house, don’t forget to throw a few of your resistance exercise bands in your suitcase.

#5 They are amazing for recovery

Being able to control resistance levels and varying resistance exercises also makes them beneficial for recovery. If you’ve recently suffered an injury that has made your regular workout routine difficult or impossible, resistance bands may be the secret to keeping you on track during your recovery period. One of the top resistance band benefits is how helpful they are for working out while you get better.

In fact, resistance bands can be helpful even when a specific injury isn’t to blame. For example, some studies suggest that regular use of resistance bands may be beneficial for people who experience pain from medical conditions such as arthritis.

In one study, participants who used resistance bands at least three times a week noticed the following improvements:3

  • pain reduction
  • Increase efficiency

Choose Fitness to reach your fitness goals

When you have physical fitness goals, you need an arsenal of workout gear and equipment that meets your needs—whether it’s portability or support for recovery. But you also need a community that supports your efforts and guides you on how to achieve them. That’s where Choose Fitness comes in.

A Choose Fitness, we’re making the gym experience one that’s enjoyable, stress-free and effective for anyone who wants to make fitness a priority. Across our facilities, we offer fitness class, Best gym equipment, friendly staff members, and a iChuze app To keep you on track even when you can’t make it.

Ready to work out in the world’s best gyms? Find a Choose Fitness Center near you by searchinggym near meAnd start today.

Reviewed by:

Ani is Vice President of Fitness at Chuz Fitness and oversees the Group Fitness and Team Training departments. He had a 25+ year career in club management, personal training, group exercise and instructor training. Annie lives in San Diego, CA with her husband and son and loves hot yoga, snowboarding and all things wellness.


  1. Cleveland Clinic. How effective are resistance bands for weight training? https://health.clevelandclinic.org/should-you-try-resistance-bands-for-strength-training/#
  2. National Library of Medicine. Effectiveness of resistance exercises using elastic bands on flexibility and balance in community-dwelling older people: a systematic review and meta-analysis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5599848/
  3. National Library of Medicine. Effects of resistance exercise using elastic bands on pain and function in patients with degenerative knee arthritis. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7008024/

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