Elastic Bands for Resistance Training - Any Good?

Editor's Note: Are you using elastic bands as your primary method of resistance training? After reading this article, you might want to rethink your resistance training program. As Tom will explain, free weights and body weight exercises are far more effective!

Dear Tom,


Hi Tom, what is your opinion of the use of elastic resistance in
conjunction with or in place of conventional free weights?

Norman T.

Well, elastic bands are definitely better than nothing because at least it's resistance, and cardio alone just does NOT  cut it - you need resistance training. However, there are major drawbacks to elastic resistance.

One drawback is that they are are limited in the variety of movements for which they can provide resistance.

The biggest drawback though, is that the primary characteristic of elastic resistance is that you begin the exercise with the band providing the least resistance and then when you execute the movement and stretch the band, you end the exercise with high resistance.

This doesn't match the strength and force curve of most muscle groups, where there is usually a decrease in force capability towards the end of the movement.

Yet, another drawback is the inability to really train with progressive resistance, and track and quantify your progress. With weight training, you can use a 200 pound barbell on workout one, and then 210 on workout two. That's easy to quantify. How do you track your progress with elastic bands?

These thingies are inexpensive and convenient, as they can be packed in your bags and used when you're traveling, so at least that's one plus.

However, I would never recommend these in place of conventional free weights. If you're thinking about training at home, get yourself a set of dumbbells at the very least.

I admit that I'm highly biased towards weight training in a gym, since I'm a bodybuilder, but there is much to be said for bodyweight training and I'd also recommend you learn how to do some bodyweight exercises if you're looking for alternatives to free weights.

I'd much rather see you doing body weight work in conjunction with your weights than elastic bands.

Craig Ballantyne, a sought after fitness expert and consultant to Men's Fitness magazine, is a great resource for bodyweight exercises. That guy knows so many bodyweight exercises, I bet he could show you 100 different ways to do pushups. To get information on his bodyweight exercise programs, click here.

Read other articles by Tom Venuto

About the Author

Tom Venuto is an NSCA-certified personal trainer, lifetime natural bodybuilder, certified strength & conditioning specialist (CSCS), and author of the #1 best selling diet e-book, "Burn The Fat, Feed The Muscle." Tom has written hundreds of articles and has been featured in IRONMAN, Natural Bodybuilding, Muscular Development, Exercise for Men and Men's Exercise. To contact Tom or get information on his e-book, visit www.BurnTheFat.com