Health Tips | 01/07/2022

Progressive Overload with a Resistance Band

By Bhoomi Lengde
Copywriter, SSSPORTS.COM

If you’ve ever wanted to lift heavy in the gym or in your home workouts without lifting or purchasing more dumbbells you will benefit from Resistance Bands.  

Resistance bands are incredibly resourceful and inexpensive, making them the perfect exercise equipment. The exercise bands can give you that added burn by increasing tension and engaging the muscles further building strength while exercising. Anyone, from young adults to people in their old age can take advantage of resistance bands. Since they work predominantly on the large stabilizing muscles and joints, they reduce the risk of injury and are a safe & low-impact alternative.  

What is Progressive Overload?  

In a nutshell, progressive overload is when you steadily increase either the weight, frequency or number of repetitions while performing strength training. For example, increasing the weights used from 10kg dumbbells to perform 8 reps in the first set to15kgs in the following set. Alternatively, using 10kgs and doing 8 reps in the first set and increasing the repetitions to 12 in the next set. Exercising with resistance avoids your progression from plateauing. 

Working out with bands has several advantages:  

  • Take up limited space in your home or gym bag  
  • Can be used along with dumbbells when you need extra resistance  
  • Vast exercise options  
  • Challenge your muscles differently than free weights  
  • Give your muscles a stretch between sets for a better range of motion  

Here are some exercises with resistance bands you can include in your next workout session.   

Upper Body  

Chest Press:   

Starting Position: Anchor the resistance band within a doorframe or something sturdy. Plant your feet in a split stance with one foot in front of the other and extend your arms directly in front of your chest; ensure that your hands are shoulder-width apart. 

Movement: Inhale and brace your core as you bend your elbows outwards to bring the ends of the band towards you until your hands are in line with your chest. Maintain tension in the band throughout the movement. Exhale and push the end of the band away from your chest and return to the starting position.   

Bent over rows: 

Starting Position: Stand on your resistance band with legs shoulder-width apart and a slight bend in the knees. Hinge forward from your hips and extend your arms directly below your chest, holding the ends of the resistance band with a neutral grip (palms facing inwards).

Movement: Exhale and bend your elbows to bring the ends of the resistance band towards the lower ribs. Keep your elbows in close contact with the sides of your body. Inhale while extending your elbows to the starting position.


Reverse Plank:   

Starting Position: Sit upright on your mat with your legs hip-distance apart and place your hands under your shoulders with your finger facing forward. Secure the training band under your hands on either side and slightly lean back to create tension in your core.  

Movement: Exhale and brace your core to lift you off the ground while maintaining a straight line from your chest to your heels. Hold this position and ensure your shoulders remain in line with your wrists. Inhale and return to the starting position.

Lower Body  

Squat and raised leg:  

Starting Position: Stand tall with the exercise band looped above the knees. Place your legs wider than your hips with your feet turned outwards, at least 5-10 degrees. Inhale and lower yourself into the squat, keeping the weight in your heels. Keep your knees pushed out but in line with your toes.  

Movement: Pick your weaker leg and as you exhale, drive up through the opposite heel and kick the weaker leg straight to the side, angled slightly backwards with a flexed foot, tightening your glutes at the top. Inhale, return to the starting position, do the same on the opposite leg, and switch sides once you have reached your goal.  

Romanian Deadlift:   

Starting Position: Stand straight on your resistance band with legs shoulder-width apart and feet facing forward. Keep your hands tucked in and hold the ends of the resistance band with a neutral grip (palms facing inwards).  

Movement: Inhale on your way down hinging at the hip and feeling the stretch in your hamstrings. Make sure your spine is parallel to the ground, your core is engaged, and your chin tucked in. Bring the resistance band about mid-shin and exhale when returning to the starting position by driving your heel down to the floor and using your glutes to bring you back up.

Motivated enough to get started? Share your exercise journey with us.   
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