Free printable resistance band exercises chart PDF - JustFit (2024)

FAQs

What strength resistance band for beginners? ›

If you're a newcomer to the fitness scene or looking for a low-impact option, the 3lb ultra-light band is tailor-made for you. It provides a gentle resistance that's perfect for beginners, offering a welcoming introduction to strength training.

How to choose resistance band weight? We recommend that beginners should start with a lower strength of resistance band such as 10-15lbs to get used to the resistance and build strength. But if you are familiar with strength training, you can move into a heavier resistance 30lb+ to intensify your workout.

As resistance bands offer variable resistance, it takes time to keep track of your progress in a systematic manner. With free weights, you always know how much you are lifting. That's a clear advantage when comparing resistance bands vs. free weights.

In summary, resistance bands are a fantastic option for seniors who want to stay strong and healthy. They're gentle on your joints, versatile, easy to use, and help improve balance and stability. Using resistance bands in your workouts can help you stay active and enjoy a fulfilling lifestyle as you age.

Do resistance bands build muscle? Absolutely. In fact, a 2019 study shows that training using resistance bands provides similar strength gains to using conventional gym equipment. “Resistance bands might not look like much, but they can strengthen your muscles as effectively as more traditional weights,” says Travers.

Resistance bands allow athletes to experience resistance in all planes of motion in contrast to free weights which only apply tension in a vertical plane of motion due to gravity. Power bands offer constant levels of resistance through a full range of motion.

“It's hard to know exactly how much resistance you're pulling with,” Mundinger says, so people who really want to be scientific about the amount of weight they're lifting won't be able to do that. They're also not as helpful for training power moves like Olympic lifts, she adds.

For resistance use, it is generally better to choose heavier resistance for exercises of larger muscle groups, such as squats, leg presses, bench presses, etc. And lower resistance when exercising muscles such as shoulders or biceps.

Are resistance bands better for joints? ›

Resistance bands are excellent tools for individuals experiencing joint pain and inflammation. Unlike high-impact exercises like running or jumping, resistance band workouts provide a low-impact alternative that places less stress on the joints.

Do not place the resistance band handles over feet. They can easily slip off and strike the user. Never stretch a resistance band over 2.5 times their length. Resistance bands are not toys and should never be used for any activity other then the specific exercises they were designed for.

When looking for a resistance band, the biggest thing to look for is the strength or tension of the band, Skye says. If you're a beginner, you should start with a light band. To help you know what to choose, she indicates that bands are often color-coded—like yellow for light and black for heavy.

“Resistance bands recruit the 'stabilizer' muscles, which in turn support our larger muscles and joints as we move, helping reduce the risk of injury,” adds personal trainer Jen Skym, owner of Jeneration Fitness. “This makes them a safe and low impact option for beginners and older people.

Therefore, it is more appropriate to choose smaller resistance bands - again, it depends a lot on your weight and fitness level. For women, it should be less than half of their body weight. For men, a maximum of around 30 kg of resistance.

The label of 30 lbs is an approximate “feels like” value used by the manufacturer to help exercisers choose the right resistance band. The actual force depends on how far the tube is stretched.