Can Resistance Bands Build Muscle?

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If one of your main goals is to build muscle, then you are probably looking for a variety of ways to do so. One great training tool that everyone has at their disposal is a resistance band.

You’ve probably seen people using resistance bands before. Most people have seen them in a variety of social media posts, where people tend to injure themselves with them. Yes, you do need to be a little bit careful when using resistance bands, although people are usually using them improperly when they injure themselves.

Therefore, in case you are worried about injuring yourself with a resistance band, you really don’t have to be worried. As long as you do it properly, there’s really no reason for concern.

With that being said, one question that many people have is whether or not resistance bands can actually build muscle. After all, they don’t look all of that difficult to use, and people generally don’t look like they are working too hard when using them. That said, we know for a fact that resistance bands do build muscle.

So, if we are asking, can resistance bands build muscle? the answer here is that yes, they absolutely can, plus they are good for a whole lot more as well. Right now, we’re going to talk about everything there is to know about resistance bands and why you might want to try using them.

What Are Resistance Bands?

Resistance bands are special types of workout or exercise equipment that can be used for a variety of purposes, including building muscle, stretching, increasing coordination, aiding with balance, stretching, and more. Resistance bands are rubber bands that are extremely flexible and stretchy in nature.

Resistance bands come in a variety of lengths, sizes, and resistance levels. Some may provide you with just two or three pounds of resistance, or as others may provide you with 20 or 30 pounds of resistance, or even more. These are made out of rubber, and the further you stretch them, the more resistance they provide you with.

Therefore, as you can probably assume, it takes quite a bit of muscle to push against a resistance band, especially if it is a high-quality resistance band designed to produce a lot push back. Simply put, resistance bands are long tubes of rubber that have loops or handles on either end, which you hold in certain ways, push or pull against, and therefore exercise your muscles.

The Different Types of Resistance Bands

It is important to note that there are a few different kinds of resistance bands out there, so let’s take a quick look at the four main types. The reason why this is important is because each type of resistance band is generally designed for a slightly different purpose.

First, we have the loop to resistance band, and these look like very large rubber bands. They form one continuous and flat circle. These are excellent for adding to a variety of body weight exercises, such as box jumps, pushups, and more.

We then have the tube resistance band that features handles. These are long rubber tubes that are not circular in nature and do not form a continuous loop. Instead, they have handles or loops on either end where handles can be attached, and are designed to provide you with resistance, not unlike lifting weights.

We then have the Figure 8 resistance band, which argument replies, is shaped like a Figure 8, and features handles at both the bottom and top of the figure eight. These are ideal for pulling and pushing exercises. You then also have two-sided therapy resistance bands, which are thin and long. These are ideal for stretching, recovering from injuries, and regaining strength.

Do Resistance Bands Build Muscle?

The main question of the day is whether or not resistance bands help you build muscles. The simple answer here is that yes, resistance bands do help you build muscle. The reason for this can be found right in their name: resistance.

The way to build muscle is through resistance or weight training. Now, although many people may not call it resistance training per se, when you lift weights, that is exactly what you are doing.

Whenever you lift a weight, there is something that is producing resistance against your muscles. In other words, your muscles have to fight hard to overcome that resistance, to lift that dumbbell, barbell, or whatever else you have.

However, this is also exactly what happens when you use resistance bands. Resistance bands are designed to produce a variety of levels of resistance, which your muscles then have to push against. Therefore, just like lifting weights or doing body weight exercises, resistance bands also help build muscle.

Now, resistance bands usually don’t provide quite as much resistance as other forms of weight training, especially if we are talking about using heavy dumbbells or barbells with many plates, but resistance bands do still build some muscle.

As you will see further below, there are many reasons why you might want to try using resistance bands, especially when compared to other forms of resistance or weight training.

How Muscle Growth Works

Let’s just quickly touch on exactly how muscle growth works. When you exercise and your muscles fight against resistance, whether from resistance bands or dumbbells, it causes very small tears to occur in your muscles. These are known as microtears, as they’re not very big.

The more you work out, or in other words the heavier weights you lift, the more of these micro tears occur in your muscles. Then, when these micro tears heal up, they heal with additional muscle tissue.

This means that every time you break your muscles down and cause those tears to occur, they will then grow back bigger and stronger. This is how muscle growth occurs.

Your muscles don’t just grow and grow. In order for your muscles to grow, you first have to break them down just a little bit, therefore causing the healing process to occur, which is when growth opens. Yes, resistance training by using resistance bands will cause this muscle growth process to happen.

Can Resistance Bands Build Muscle

Other Benefits of Resistance Bands – Why Use Them?

Resistance bands aren’t just good for building muscle. They also have many other benefits. Right now, we’re going to take a look at all of the different benefits that using resistance bands has for you.

They Can Build Bone Density

One potential benefit of using resistance bands is that they can help increase your bone density and strength. Just like muscles grow by being exercised, so do bones. Bones grow when you put high amounts of weight and stress on them. Therefore, using resistance bands with high resistance levels can indeed help increase your bone density and strength, which is especially important for your old age.

They Can Help with Weight Loss

Although resistance bands aren’t exactly the number one choice to go with when it comes to your weight loss goals, they are certainly better than nothing. In fact, in some cases, using resistance bands can help you burn more calories than lifting weights. If you use resistance bands the right way, burning a few hundred calories per hour it is more than durable.

They Can Help with Coordination and Balance

When you use resistance bands, you often have to use more than one, or you have to use more than one body part at once. This means that you need to be able to coordinate your limbs efficiently.

Although resistance bands aren’t the number one tool for increasing your coordination, they certainly help a little bit. The same can be said for your ability to balance.

There are many different resistance band exercises that will require you to balance, and whenever you have to balance, you are actively training that very same skill.

They’re Ideal for Stretching

Another thing to consider is that resistance bands are ideal for use when stretching. When you stretch, it helps if you have a partner to help you. However, if you don’t have a partner, you can always attach a resistance band to your own body, door, or a pole. It’s something that can help you get a much better stretch.

They’re Good for Recovery (Plus a Lower Risk of Injury)

What also needs to be said is that resistance bands can be extremely beneficial when it comes to recovering from an injury. Moreover, it can also be a good way to get a good weight lifting exercise in without adding undue stress or weight to your joints.

Resistance bands usually aren’t overly heavy, and they tend to be quite safe to use. It’s a good way to help get some resistance in the mix without adding too much stress on your joints. Furthermore, if we compare resistance bands to free weights, they are generally much safer.

Free weights, especially very heavy ones, can be very dangerous. You might not be able to lift them all the way, you might drop them, or you might tweak something. Moreover, vulnerable locations, such as your wrist, can also be easily injured with free weights. These are issues that generally don’t occur with resistance bands.

Cheap and Convenient

Another reason why using resistance bands is ideal is because they are quite cheap. Resistance bands are much more affordable than free weights. At the same time, you also don’t have to pay any membership fees to use resistance bands. You can use resistance bands anywhere and at any time, whether it is in the morning in your own living room or in the afternoon in the park. They’re just extremely versatile, convenient, and portable.

Read also: How to Use Resistance Bands for Abs

Final Thoughts

As you can see, resistance bands will help you build muscle, but they’re also good for a whole lot more than just that. Now that you know why resistance bands can be so beneficial for your overall health, you might be encouraged to go out and get some for yourself.

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