How Do Resistance Bands Get You Muscle?

Resistance bands offer a convenient alternative to weightlifting and give you the ability to build your muscles in a variety of locations. Recognize how resistance bands can complement your strength-training activities. Consult a doctor before any workout.

Strength Training & Resistance Bands

Exercise that challenges your muscles to work against resistance is called strength training. Strength workouts typically result in larger muscles, as well as stronger bones, ligaments and tendons. Athletes often strength train with weights such as barbells or on weightlifting machines, although elastic resistance bands -- also called resistance tubing -- are also featured in the workouts and provide muscle-enhancing benefits for arms and legs. The bands, small and compact, are available at most sporting goods outlets.

How the Bands Build Muscle

Resistance bands are different from weights in that you stretch the bands to build muscle rather than lift, which allows for more controlled movements and a higher level of flexibility. A resistance band repetition also differs from weightlifting in that your muscles experience continuous tension throughout the routine -- unlike a repetition with a barbell, that requires tension only during the lift. The bands come in various colors. Lighter-colored bands are the easiest to stretch; dark-colored bands -- as well as shorter or thicker bands -- provide the most vigorous resistance. Black or silver-colored resistance bands are usually the most difficult to stretch.

Training Regimen

MayoClinic.com recommends two to three weekly strength workouts with resistance bands or weights in order to achieve noticeable improvements within a few weeks. An effective workout typically lasts about 30 minutes and includes a resistance band with enough challenge to allow you to perform no more than 15 repetitions. The ability to perform more than 15 repetitions without becoming tired indicates the need for a darker band with a higher level of challenge. Although some trainers recommend performing as many as three sets of each exercise, you'll likely achieve the same muscle growth and tone with one set of repetitions.

Resistance Band Press

The lying chest press is an ideal resistance band exercise for beginners. Lie on the carpet with the resistance band underneath your back. Grip the band's handles with both hands. Raise your left arm up toward the ceiling until you achieve full extension and then slowly return your arm to the carpet. Perform the stretch with your other arm.

Additional Benefits

Strength training offers a variety of additional benefits for your health, including a reduced chance for joint injury and conditions such as diabetes and arthritis. Resistance bands also help reduce body fat and burn calories, which gives you a greater chance of losing weight.