Stretch your workouts with resistance bands

Stretch your workouts with resistance bands

Most of us know strength training is important. But getting to the gym can be a challenge and using dumbbells isn’t always practical. Resistance bands have the beauty of being portable, affordable and versatile.

In fact, resistance bands are so good for workouts they should become a staple in your exercise routine wherever you are.

Why use them?  

This stretchy toning tool recruits more muscles than you might with dumbbells.

Unlike weights, resistance bands create a constant tension during a movement, utilising more muscle fibres. 

Keeping the bands in alignment means you also need to call upon stabiliser and smaller muscles to help. 

Don’t believe us?

Try the routine below, doing each exercise for 30 seconds, resting for 15 seconds before moving onto the next:


Stand with feet shoulder width apart, abs tight. Hold the end of a resistance band in your right hand with the middle of the band held under your right foot.

Exhale, lifting your arms out to the side and bringing your hands up to shoulder height. Inhale, lowering the arms.

Use this video to help with technique:



Step on the band with one foot and adopt a traditional lunge position. Move the back knee down to the floor, holding the band in both hands. Repeatedly move up and down.

See this video for help:



This exercise is great for strengthening the back. Sit on the floor with your legs in front, slightly bent. Loop the band around your soles. Sit as straight as possible and bend your elbows, pulling the band towards the body. Squeeze shoulder blades together, release and repeat.



Grab an ‘end’ in each hand and wrap the band around your shoulders. Adopt the push up position and press your palms over the band. Check out this video for extra guidance:


Resistance bands add a whole new dimension to your gym workouts. Try them out and let us know what you think.  


The Author

Kath Webb

Kath is a contributing writer for PayasUgym. Football, running, weight training, yoga and walking are her forte, along with cooking tasty, nutritious food - with a regular batch of cake chucked in.


Mike D.
30 November 2014

Mike D.

I have just tried these push ups with resistance bands. Excellent stuff! Why didn't I think of that before?? Thanks!

craig t.
30 November 2014

craig t.

Shame this seems a bit girly but it does look a useful piece of equipment. Maybe I'll ask for one in my stocking!

Sarah L.
29 November 2014

Sarah L.

I love my resistance band - there are two or three scattered round the house to get me to use them for a few minutes whenever I'm waiting for a kettle to boil or taking a break from the laptop.

Sasha B.
28 November 2014

Sasha B.

I saw someone using one of these at a parent and toddler class a few years ago while she sat and watched her child play. Very portable!

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