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If you're a regular viewer of my channel, you've probably realized I really like resistance bands. So today we're going to bust five resistance band myths.
Contents
Myth 1: You should only use resistance bands for rehab or warmups
Myth 2: Resistance bands are not as effective as free weight training, or even machines
Myth 3: You should only use resistance bands in a home gym
Myth 4: Resistance bands are not durable enough for high level training
Myth 5: Resistance bands are very limited in exercise choice
Myth 1: You should only use resistance bands for rehab or warmups
Yes, resistance bands are really good for rehab and warm ups because they don't take a large toll on the body, and there's also a very low risk of injury. But you can use resistance bands for actual strength training and bodybuilding. I regularly incorporate resistance bands into my training because I want to. Look at the wall behind me. I have a pretty decent selection of the equipment I use, but I actively choose to use resistance bands.
Myth 2: Resistance bands are not as effective as free weight training, or even machines
I think the biggest reason for this myth is because resistance bands are so cheap. The set I use was about ¥3,500. That is extremely cheap for gym equipment. Compared to this, we have free weights. For my pair of powerblocks, it was a little bit over ¥40,000. This is still some great equipment for the home gym, but it's obviously much more expensive than resistance bands. And then of course, we have my quarter rack, the barbell and the plates, which was, I think in total, around ¥80,000. So resistance bands are about 1/10 the price of powerblocks and about 1/20 the price of a power rack, barbells and plates.
But studies have shown that the results you get from resistance bands are comparable to that of free weights. And what’s more, studies have gone on to prove that using both free weights and resistance bands in your training achieves much better results than just using free weights.
Myth 3: You should only use resistance bands in a home gym
Due to their low cost and how compact they are, resistance bands are a staple for home gyms. But because of this, many people don't consider using them in commercial gyms, or perhaps they even assume that you shouldn't. All the gyms I've worked out at didn't have resistance bands, so to use resistance bands in commercial gyms, you have to bring your own. But of course, the whole point of going to a commercial gym is using all the equipment they have there.
At commercial gyms, you usually have power racks, barbells, you have dumbbell racks, but also you have machines. Machines are really easy to use because they have one fixed motion. Plus being used for only isolation exercises, they don't really have that much of a drain on the body. So in a commercial gym, the majority of people gravitate towards the machines. Of course, there will be some people in the gym who have a good idea of programing. So these people will also use free weights in their training. For weight training, that's pretty much the gym's population, with a majority on machines and some doing free weights. But none of these people, at least in my experience, will bring their own training bands to the gym.
I didn't build my home gym until after the COVID pandemic started. Before COVID, I actually did all my own training and also all my coaching at a fitness gym. I was the only person ever to bring in resistance bands and use them in their workout in combination with free weights and machines. As I just said, when we busted the last myth, studies have proven that using both resistance bands and free weights is much more effective than just using free weights. Having a training program that is built on the foundations of strength training and bodybuilding, and then applying different types of stimulus is the most effective way to do training. Using resistance bands in combination with free weights and isolation machine exercises provides three different types of stimulus to your body. This achieves more adaption in your body in a much shorter amount of time.
Myth 4: Resistance bands are not durable enough for high level training
Resistance bands, especially the thinner ones, look like they're going to snap. Myself included, when you first use them, you're very careful about not stretching them too far or not putting too much weight on them. But you can really stretch resistance bands. These things are ridiculously durable. I've been using my resistance bands for more than two years now, and especially the thinnest one, I have put them through hell, and they are showing no sign of wearing out anytime soon.
Myth 5: Resistance bands are very limited in exercise choice
This is not true at all. In fact, out of any training equipment, I'd say they have the biggest exercise selection. First of all, any cable machine exercise, you can also do on resistance bands. That by itself is a lot, but you can also use resistance bands together with free weights at the same time to create more resistance. And of course, we also have band assisted exercises. In these exercises, you use the bands to offset a weight that normally you wouldn't be able to handle. So clearly resistance bands are the training equipment that is least limited by exercise selection.
For an effective fitness training routine, contact Tokyo Titan!
I am Tokyo Titan, an internationally-certified bodybuilding specialist personal trainer and nutritionist. Using bodybuilding techniques, together we will create the body that you want in a short amount of time. Lessons are provided in two formats: online and in-person at my private gym in Ota-ku, Tokyo, a few minutes walk from Omori-machi Station on the Keikyu Line. Customers can choose either lesson style or a combination of both to suit their preferences and schedule. As a bilingual Japanese native English speaker, I can provide lessons in either Japanese or English, allowing customers to train both their bodies and their language skills at the same time. For more information, inquire today!
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