Resistance Band Training Guide: Knowledge & Resources

One of the many advantages to resistance bands is the variety of training options available. To get started, choose the area of fitness you’re most interested in building. Three common uses for resistance training are mobility, speed, and muscle growth. Here are a couple of great resources for each.

Training For Speed and Mobility:

SET FOR SET

Set for Set’s blog looks at fitness in full spectrum and embraces the importance of flexibility and mobility. Their articles explain how to use resistance bands to address targeted tightness and pain, including how to activate muscles you might not be using in your daily routine:

• Resistance Band Stretching and Mobility Exercises

• Rotator Cuff Resistance Band Exercises for Shoulder Rehab

• Resistance Band Exercises to Relieve Knee Pain

• Ankle Mobility Exercises Using Resistance Bands

They also highlight how resistance bands can make you faster and more explosive both generally and with specific movements.

• Explosive Resistance Band Exercises for Athletes

• Boost Athleticism with Resistance Bands

Their Youtube Channel has a Power Bands Playlist with full demonstrations of each movement discussed in their blog and more.

For Muscle Growth:

JOHN FAWKES

John Fawkes is an evidence-based fitness and self-improvement coach who focuses on the use of resistance bands for building muscle. His Beginner’s Guide to Resistance Band Training offers tons of resources for people who are just starting out with bands. It covers the different types of bands, rules for adding resistance bands to barbell movements, rules for incorporating standalone resistance bands, and full resistance band workouts for upper body, lower body, and full body.

The Nature Physique: Bodyweight + Resistance Band Exercise Guide

This comprehensive book includes 3 phases to working with resistance bands. Phase 1 introduces routines to get you accustomed to the daily exercise. Phase 2 includes isolation training routines to further develop specific muscles. Phase 3 expands on training to increase strength and endurance.

The book includes a broad set of advice, including nutrition tips (for omnivores, vegetarians, vegans, and gluten-free people) and dynamic stretching instructions.