Weights vs. Resistance Bands: The benefits of resistance band training
There’s a place in the strength training world for both weights and resistance bands as they both have amazing benefits and together offer a varied workout programme - the best kind of workout programme!
Here are answers to some questions SheerLuxe asked me about weights vs resistance bands.
How do weights and resistance bands vary in terms of pros and cons for strength-based goals?
Weights are great for building muscle mass and strength and when paired with a progressive programme, are amazing for building strength rapidly, supporting bone density and helping prevent conditions like osteoporosis.
Weights can sometimes be intimidating and put undue stress on joints, particularly for those new to strength training. Following a progressive programme that champions correct form and alignment will give you the confidence you need to take away the intimidation away and keep you safe.
Resistance bands are all about total body activation - they make every move count. Engaging multiple muscle groups simultaneously turning your body into a well tuned machine. They might not provide the swift muscle growth that weights do but they are fab for enhancing your endurance and stability.
How do weights and resistance bands differ in terms of targeting specific muscle groups and providing overall muscle activation during exercises?
Weights are great for isolating specific muscles groups. Resistance bands encourage overall muscle activation, enhance stability and promote a full body workout with incredible focus on your core. In the world of Barre, both weights and resistance bands are used to give you an amazing total body workout, focusing not only on strength but also flexibility and stability - a physiotherapists dream!
In your experience, what are the primary benefits of incorporating weights into a workout routine, and how do these benefits compare to those of using resistance bands?
Weights can help you reach strength goals more efficiently, improving your overall health and fitness. Resistance bands pull the worlds of strength training and physical therapy together so although it may take you a little longer to reach your strength goals, the benefit to your overall endurance and stability will be incredible.
Are there any risks or drawbacks associated with using weights in comparison to resistance bands, particularly concerning injury prevention and joint strain?
The danger with weights is that we go too heavy too quickly and without prioritising our form. Home workouts have become an incredibly important way for busy people to stay moving so we need to make sure that proper guidance is available to everyone so people can confidently lift heavy weights from home.
Resistance bands are generally considered lower impact so can be a safer route into exercise for anyone new to strength training.
How does the variability in resistance levels and progression differ between weights and resistance bands? Which one offers more flexibility?
Weights offer very clear incremental adjustments which is motivating as you can clearly see your progress. Resistance bands provide more flexibility and adaptability, making them ideal for constantly challenging your muscles and avoiding plateaus.
Are there any unique advantages of using resistance bands, such as portability or versatility, that outweigh the benefits of using traditional weights in certain workout scenarios?
Resistance bands are the perfect choice for anyone who needs a versatile, on-the-go workout solution. They also allow you to take your workout beyond the confines of a traditional gym - think beach side workouts which are as good for your mind and soul as they are your body.
What are your top recommendations for selecting the right weight or resistance band intensity for an individual's fitness level, ensuring a safe and effective workout?
Start with a manageable weight or resistance level. Prioritise form, then safely and gradually increase the load as you become comfortable with your routine. Listen to your body, if you’re feeling any excessive soreness then it might be worth coming back down a weight level.
There are so many types of resistance bands available and I’d always recommend checking with your instructor which one is best for each workout so you can maximise the efficacy of the exercise.
Here are the bands we would usually use in a Barre class and you can find out more about selecting the right level of resistance band for you in this blog.
Click to buy a long resistance band and Pilates ball bundle.
Click to buy a looped band bundle (usually working with the lightest option at 5-7kg resistance).