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Resistance Bands: The Basis of a Home Gym

Working out in home conditions is, to some extent, specific. In addition to the lack of space, we are often faced with the high fitness equipment price. However, some tools are perfect for working out at home.

They need to be portable, inexpensive, and multifunctional. And that’s precisely what fitness resistance bands are. A full-body workout plan can be put together with a bit of imagination or a little inspiration from the internet. So let’s take a closer look at fitness elastics.


Resistance Bands or expanders, are designed for those looking for a new way to exercise. They are a very versatile fitness tool and can be used by everyone, from beginners to experienced athletes.

It’s not complicated at all. They are rubber rings or bands that differ from each other in their width. This affects the resistance or, on the contrary, the assistance that the rubber provides.

That’s all. But even such a simple tool can turn into a fantastic fitness tool when combined with the correct technique and knowledge of the exercises.


I will introduce specific exercises with the rubber in a future article. In general, we can use them in two ways.

Either they make the exercise more difficult (deadlifts, push-ups), or they help us with the exercise if we can’t perform the exercise correctly without the rubber (push-ups, push-ups on the bars, muscle-ups).

Resistance Bands have one more, equally important function. They are a fantastic tool for stretching and a great aid in rehabilitation. At the same time, they also help with compensatory exercises.


Let’s recap the benefits of resistance bands one more time:
Low cost – When compared to other fitness equipment, resistance bands are a very inexpensive option.

The price will depend on the strength of the resistance. The higher the rubber resistance, the higher the price tag will go up as well, but don’t expect a staggering amount even at the highest resistance. Simply: For little money, a lot of music.

Home workout

Storage – You need almost no extra space at home for weight training rubbers. Even an extensive collection of elastics of various resistances won’t take up as much space as a single dumbbell. So if you’re struggling for space, this is a big win.

Travel – With storage comes practicality for travel. You know, there are times when you miss a few workouts, for example, due to a vacation, a visit, or a business trip. Now you don’t have to. Rubbers are the perfect travel companion.

You can pack them in any luggage and work out in a hotel or anywhere on the go if you don’t have the time, space or equipment you usually use to work out.

Practice your coordination – During each exercise, you’ll engage muscles you never knew you had. You’ll keep tension in your muscles at all times, plus you’ll engage more stabilizing muscles to keep you in the correct position.


Resistance Bands come in different colours – each giving further resistance. Choosing a weight training rubber depends on what kind or type of exercise you will be using it for. However, there are several factors to consider. Ask yourself the following questions:

What will I use the weight training rubber for? – If you’re looking for rubber to make exercises easier (often push-ups, triceps push-ups), choose a weighted rubber with more resistance. However, choose a much lower resistance rubber when you want to use it for compensatory exercises or to stretch.

Am I a beginner or an advanced athlete? – If you’re a beginner and don’t do a single push-up, I’d choose a high resistance rubber because a rubber with little assistance wouldn’t help you at all. On the other hand, if you are an advanced athlete, then this rubber would be sufficient.

How much do I weigh? – It’s probably obvious that a woman weighing 60 kg will need much less assistance than a man weighing 120 kg.

Thin resistance bands (5-25 kg) are ideal for improving mobility and stretching the body after or before a workout, but also for some compensatory exercises, such as after an injury. They can be used for smaller muscle groups, especially the arms.

The 15 kg resistance band can also be used as additional resistance in deadlifts or bench presses, or for example, in push-ups where we want to achieve a higher number of repetitions.

Medium resistance rubber bands (25-45 kg) – We can use them both when stretching larger muscle groups and when we need additional help with push-ups, push-ups on bars and many other exercises.

Strong resistance bands (more than 45 kg) – These are ideal for beginners who want to learn to bend or when we want to make an exercise very difficult.

Strengthening with resistance rubber

That was about it for the resistance bands. Don’t look for any complexities. If you choose the suitable rubber or the right combination of them, pay attention to proper technique and make an innovative and effective plan (or have one made or get inspired elsewhere), the results will soon come.

And if you’re thinking of expanding your home equipment just a little bit more, check out my article How to Build a Home Gym on a Shoestring. And to avoid losing your motivation, I recommend you to read my colleague and strength triathlete Lenca’s article 10 tips to start and not stop working out at home.

I wish you lots of fitness success, with or without an expander. Just don’t forget to warm up properly, stretch after your workout and follow a proper diet. Then it will work itself out without injury. Let it grow.

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