Resistance Bands and Muscles:

Difference Between Resistance

Bands and Free Weights:

The Resistance: Tension is

constant in resistance bands
where gravity decides the
weight in free weights
Prevents Cheating: Bands
eliminate the momentum that
is created from using free
weights
Travel Friendly
Inexpensive
Allow resistance in multiple
directions
Adds variation
Increases Coordination
Increases posture by activating
core muscles to stabilize torso

Possible to change the emphasis placed on certain

muscles by changing the pull of the band.
Ex: greater hamstring emphasis during squats helps
protect the knee
The greater the range of motion, the greater the
resistance, the greater number of muscle fibers used, and
the greater the muscle strength
Ex: Greater range of motion in a triceps' extension,
the stronger the muscle will get
Bands mimic how a muscles strength changes over a
range of motion.
Ex: The more a bicep is curled, the more tension in
the band
Bottom Line: Resistance bands
provide just as many (if not
more) benefits than those of
free weights

Hughes, C. and Page, P. Scientific Basis of Elastic Resistance. In The Scientific and Clinical Application of Elastic Resistance (Page, P. and Ellenbecker, T. S. eds) Human Kinetics, Champaign, IL: 3-14, 2003
Kraemer, William, PhD. "Selecting and Effectively Using Rubber Band Resistance Exercises." American College of Sports Medicine. (2011): n. page. Web. 4 Oct. 2012. <http://www.acsm.org/access-public-information/
brochures-fact-sheets/brochures>.

Mikesky, A. E., et al. Efficacy of a home-based training program for older adults using elastic tubing. European Journal of Applied Physiology and Occupational Physiology 69(4):316-320, 1994.
Stoppani, Jim, PhD. "Elastic Resistance Vs. Free Weights." Resistance Bands Systems with D.G.S.. Bodylastics International Inc, n.d. Web. 4 Oct 2012. <http://www.bodylastics.com/articles/elastic_resistance_vs_free_weights/>.
Wallace, B. J., et al. Effects of elastic bands on force and power characteristics during the back squat exercise. The Journal of Strength and Conditioning Research 20 (2): 268272, 2006.

Hughes, C. and Page, P. Scientific Basis of Elastic Resistance. In The Scientific and Clinical Application of Elastic
Resistance (Page, P. and Ellenbecker, T. S. eds) Human Kinetics, Champaign, IL: 3-14,
2003
Kraemer, William, PhD. "Selecting and Effectively Using Rubber Band Resistance Exercises." American College of
Sports Medicine. (2011): n. page. Web. 4 Oct. 2012. <http://www.acsm.org/access-publicinformation/brochures-fact-sheets/brochures>.
Mikesky, A. E., et al. Efficacy of a home-based training program for older adults using elastic tubing.
European
Journal of Applied Physiology and Occupational Physiology 69(4):316-320, 1994.

Stoppani, Jim, PhD. "Elastic Resistance Vs. Free Weights." Resistance Bands Systems with D.G.S.. Bodylastics
International Inc, n.d. Web. 4 Oct 2012.
<http://www.bodylastics.com/articles/elastic_resistance_vs_free_weights/>.

Wallace, B. J., et al. Effects of elastic bands on force and power characteristics during the back
squat exercise. The Journal of Strength and Conditioning Research 20 (2): 268272, 2006.