Full body band exercises can be a great workout. Using the band is an easy way to work out when just getting started with exercising.
While doing research, I found recent studies showing that using resistance bands can have the same strength training effects as using conventional weights. Bands have also been shown to reduce fat mass in someone who is overweight compared to gym equipment. See the article here.
Band exercises are a great way to progress from body weight exercises when more resistance is needed. Check out my post on body weight exercises here.
Benefits of using Resistance Bands:
- Inexpensive: cost around $10-15
- Portable: can take anywhere with you because they are small and light weight
- Adaptable: can be used for multiple different exercises for upper and lower body
Bands can be purchased at many stores including Target, Amazon, Walmart, or even a sporting goods store.
Rehabilitation Implications
In rehab, we use bands to start strength training. In PT, we focus on the specific body part to improve the injury.
Just like with starting a strength training regimen, in PT, using a band is easier than dumbbells and other gym equipment. In the second stage of rehabilitation or the stage when a gradual load needs to be added to improve the injury, the bands are ideal during that time.
Upper Body Exercises
90/90 ER/IR
Rows
Bil ER
Pull Aparts
Chest press
Bicep curl
Tricep extension
Lower Body Exercises
Lateral walking
Leg extension
Hamstring curls
Hip abd
Hip extension
Marches
Bridges with band
Just like with most exercises I prescribe and do myself, perform 3 sets of 10 repetitions of the exercises above for a great full body band workout! However, if this is too many sets or repetitions for your when starting out, performing less is fine.
I would recommend checking out the bands for wear and tear. If they are old and overused, the bands can break and cause injuries.
As you can see, full body band exercises are a great way to improve your fitness when just starting out.