NZ Manufacturing, Inc., a leader in high-quality resistance training and physical rehabilitation tools, recently compared the advantages of using resistance bands versus free weights. Free weights represent any kind of weight not attached to a machine – such as dumbbells, barbells, weighted medicine balls and sandbags. Resistance bands are lightweight elastic strips that come in an array of resistance levels.
A program using resistance bands provides similar benefits to one that uses free-weight resistance. Both provide progressive resistance, allow variable speed of movement, increase muscle strength and size, and decrease body fat. However, resistance bands also provide some exclusive benefits:
Improved Form & Greater Safety
Free weight resistance comes from gravity, and fighting this force builds muscle. However, gravity also diminishes the ability to control the weight with each repetition. And, without control, the risk of injury increases. Resistance bands don’t rely on gravity to provide resistance. Rather, they fight the tension within the band itself. They also isolate the working muscle, allowing more focus and improved form.
Increased Versatility
Resistance bands also offer the ability to move freely. This increases their potential for use in more functional movement patterns that mimic both everyday and sport-specific activities. Many athletes use resistance bands to improve movements like bat swings, tennis serves, punches, ducking and weaving. Since free weights rely on gravity to provide resistance, they can only provide resistance in a vertical plane.
Convenient Portability
Perhaps the biggest advantage that resistance bands hold over free weights is portability. Resistance bands weigh just ounces and can be folded up and taken practically anywhere. They can be used at the office, at home or on vacation. Free weights, on the other hand, depend on the ability to lift and carry them.
Easy Storage
Since resistance bands are lightweight and can be folded up, they can be stored almost anywhere. Dumbbells, barbells, weight plates and medicine balls can take up a lot of space. And, as one becomes stronger and needs to increase weight, storage space may become a even more of a problem.
Low Cost
Free weights can be costly when compared to resistance bands. Free weights are often priced per pound, so as the need for heavier free weights increases, they become more expensive. Resistance bands are easily some of the least expensive exercise tools available.
People often wrongly assume that, due to the lightweight and “flimsy” nature of resistance bands, free weights are clearly the better choice. Rather, the primary disadvantage with resistance bands is that it may become difficult to continue to make improvements in strength using bands alone. Unlike weights, there is a finite level of resistance to choose from with resistance bands.
To summarize, resistance bands are recognized for their many exclusive benefits compared to free weights. However, cross-training is the key to a well-rounded fitness program. By using both in a workout, one can supplement the other. Resistance bands and free weights offer the variety, flexibility and functionality that’s not found in larger pieces of weight equipment, such as traditional weight machines.
NZ Manufacturing is based in Tallmadge, Ohio. For more information on the company, including its StrechCordz®, MediCordz® and TurfCordz® product lines, please call 1-800-886-6621, email [email protected] or visit nzmfg.com now.