If you haven’t jumped onto the resistance band hype yet then, where have you been?! With gyms closed for the foreseeable future, a resistance band is a must for anyone wanting to smash those home workouts! But, with so many options, differing in length, width, and resistance (obvs), it can be a minefield deciding which band to go for and how to use it.


If you’ve got some facts to settle before securing your resistance band purchase or you’ve already jumped on the bandwagon but have no idea how to use it, we’re here to help!


Can you get a good workout with resistance bands at home?


You’d be forgiven for wondering how on earth a flimsy resistance band could possibly have the same affect as a trusty dumbbell or the hi-tech machines found in the gym. But, trust us – resistance bands sure do pack a punch, adding an extra challenge to body weight exercises such as squats, glute bridges and press ups, while allowing you to take on the exercises you can’t usually perform without the gym such as shoulder raises, shoulder press and rows.


Unlike kettlebells and dumbbells, resistance bands don’t put the same amount of pressure on the joints, so they’re a great option for those with certain injuries and issues (but always consult your doctor before starting a new exercise regime, especially if you've suffered a recent injury). They’re also ideal for stabilising smaller muscles that you may miss in the gym, for example, the gluteus medius. This muscle is often overshadowed by it’s big brother, the gluteus maximus, however, using a resistance band to perform certain movements can help target this muscle, helping stabilise your quads and improve exercises such as squats and running.


Can you build muscle mass with resistance bands?


In order to build muscle, you need to overload the muscle. This creates tiny tears in the muscle fibre, encouraging new muscle tissue to grow. So, in short, yes you can definitely build muscle with resistance bands but it may take a little more dedication and time than it would when lifting super heavy at the gym.


Resistance bands come in a variety of different sizes, with varying levels of tension, meaning strength training is definitely possible. If you’re set on building muscle, be sure to use a band with a higher tension.


What are good resistance band workouts?


If you’re in need of some resistance band workout inspiration, then you’ve come to the right place! Here are a few epic home workouts to add to your list, courtesy of our very own Team Grenade®!




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A post shared by Grenade (@grenadeofficial) on Mar 26, 2020 at 10:02am PDT

If it's full body blast you're after, then this workout from PT Nathan Williams should do the trick! Ideal for beginners, Nathan explains each exercise, how to perform it and the benefits.




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A post shared by Hayley Madigan (@hayleymadiganfitness) on May 11, 2020 at 5:24am PDT

Want to sculpt those shoulders and abs? This upper body and core workout from fitness and nutritional coach Hayley Madigan is sure to get you sweating!




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A post shared by Nathan McCallum (@nathan) on Apr 23, 2020 at 4:00am PDT

Time for some chest and tri's! This resistance band workout will give you a real pump  - you've got Nathan McCallum to thank for this one!


Grab your band, make some room and give these home workout resistance band exercises a go! Just cos the gym's closed doesn't mean you have to say no to keeping fit!


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