Resistance bands and free weights both offer strength training methods that can be utilized at home or at the gym. Both forms of exercise give you a free range of motion and can strengthen various muscle groups. Whether you choose to use resistance bands or free weights depends on the fitness goals you have set for yourself. However, if you are seeking a method of building large muscles, free weights may be more beneficial to you.
Free Weights
Free weights work your muscles by fighting gravity. The motion of the weights is constantly competing with the downward weight of gravity, forcing you to overcome this along with the weight of the dumbbell. Free weights allow for physical progression with a wide range of weight. You can start with a low weight and work your way up to heavier weight as you build and strengthen muscle. Progressing to higher weights means larger, stronger muscles. However, strengthening certain muscle groups may prove difficult. Most common free weight exercises involve strengthening the upper body such as the shoulders, chest, biceps and triceps. Learning to hold free weights while performing certain exercises such as squats and lunges can help to strengthen the lower body, as well.
Resistance Bands
Resistance bands offer a beneficial method of strengthening and toning multiple muscle groups. The tension level of the bands you chose determines the effectiveness and strengthening level of the training. For instance, you can start off with more slack in the band, offering a low impact, easier workout. As you get stronger, you can grip the band at a higher position, which increases tension and gives you a tougher workout. But once you reach a strength level where you have maximized the tension in the band, there is no further room for improvement and physical progression. Because of this, resistance bands are a great way to improve strength up to a certain point, and to keep muscle groups firm. From this point on, you will be maintaining this maximum level of strength.
Free Weight Exercises
Numerous exercises can be performed with free weights. Bench presses, chest presses, French presses, front raises, lateral raises, bent over raises, shrugs, bicep curls and triceps kickbacks help to strengthen your upper body. Dead lifts and squats help to train your lower body, while bends can help to tighten your abdominal muscles.
Resistance Bands Exercises
For your upper body, resistance bands help you perform rows, flies, chest and shoulder presses, raises, push-ups, lateral raises and pulls, biceps curls and triceps extensions. Hip and knee flexions, abductions and adductions, hip and knee extensions, eversions and inversions work your lower body. Crunches and twists help strengthen your core muscles, as well.
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