This post is a compilation of the information I would've wanted when I was switching from weights to resistance bands. All this information is available spread out online and on Reddit, but not in a single place. I'm putting it here in hopes that maybe it helps someone else.

(Product links in the middle and video links at the end.)

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Due to the current global health crisis, most gyms are closed leaving people to figure out routines at home. There are some great and compact weight sets available for home use, but not everyone has the room or money for weights. If you're in an apartment, the noise of things thumping on the floor might also be untenable.

Enter resistance bands. They are like weights, but without the noise and can fit in a backpack.

NOTE: I am neither a physician nor a fitness trainer, and I'm also not affiliated with any brands. Just a dude who needed a new routine. This is information I've gathered online - follow it at your own risk. I do not know what I'm talking about.

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What are resistance bands?

Resistance bands are basically just giant latex rubber bands.

They come in three forms: ribbon, tube, and loop. There are pros and cons to each, and they excel at different things. I found that loops offered the most flexibility for me, and that is what I will be discussing in this post.

• Ribbons are a straight line. They are usually lighter weight and thinner. Great for stretching.
• Tubes are ropes with clips and/or handles on either end. They can be attached to different handles and objects for versatility. You can also easily clip multiple ropes to the same handle to add resistance.
• Loops are literally huge rubber bands. I find that these often come with the "heaviest" resistance, and offer the most flexibility in how you hold them (which will substantially add or reduce resistance in the same band). If you're replacing weightlifting, you probably want these. They are also the best for assisted pull-ups because they are flat and strong.

Can you build muscle with resistance bands?

Yes. Whether you can become a powerlifter is debatable, but you can definitely build muscle.

In layman's terms, your body builds specific muscles when you repeatedly do activities that require them. Resistance bands require you to exert a lot of force to stretch them, and your body needs muscle to do it. Doing this repeatedly will build more muscle to make it easier.

They work differently than weights (see below), but conceptually the muscle building process is the same.

(Yes, I know this explanation does not describe the scientific process by which muscles are built [tears, repair, etc], but the general trigger is correct.)

Aren't resistance bands basically just like light weights (e.g., 5-15 lbs) or meant for women, yoga, pilates, etc?

No. Some go up to 300lbs.

Sure, there are ones that can be used for lightweight movements and body tone, but if you think they are too easy then you haven't tried the right ones. Even a powerlifter will struggle with some of these bands.

Can resistance bands replace weightlifting?

Probably, but it's not going to be a 1:1 replacement of your current routine.

Weights work via gravity. The object is heavy, and you are trying to lift it. It is just as heavy at the bottom of the chest press as it is at the top of the chest press. The force needed is consistent throughout the entire motion. Depending on your form it might be easier or harder, but that's because you're relying on different muscles based on how you move. The weight lifted remains the same and is relatively easy to document and measure (e.g., 3 sets of 10 reps at 45lbs per hand).

Resistance bands work via stretchiness. The more you stretch them, the more they push back. Just like a rubber band. They have "variable resistance", which means the force required to stretch them dramatically increases the more they are stretched.

The tension at the bottom of a resistance band chest press is light (not stretched), and the tension at the top of the chest press is strong (stretched far). It is not consistent throughout. Smaller muscles used at the bottom of the press receive less tension, and bigger muscles used at the top of the press are hit with a lot of tension. This means it fatigues your muscles differently than weights. It's debatable whether its better or worse, but the upshot is that you need to do many reps in order to reach real fatigue. A stronglifts 5x5 won't work here. You need to do at least 15-20 reps.

In addition, holding it just 1 inch lower than the ends will substantially change the force needed to stretch them, as will stepping on the band with a wider stance. So will your height and wingspan. While the bands do have "weight ranges", they are largely useless because it is impossible to consistently measure how much you actually lifted when you consider all those variables.

What is important is the strength of the band (extra light to XXX heavy), that you feel tension as you do the motion, and that you push your muscles to fatigue.

Can I do my current routine with resistance bands?

Sort of. You can do a similar routine, but weightlifting exercises will not work on resistance bands as is.

The bands have nothing to do with gravity, so even similarly named exercises will have different body motions to get the right tension. Pretty much every weightlifting routine and workout you have in your arsenal will be irrelevant for bands. You will need to learn new exercises. (See the bottom for some links.)

That said, you can find a set of exercises that is functionally equivalent to your current routine.

Can I use resistance bands in addition to weights?

Absolutely. You and mix both exercises into a routine, and there are even some exercises that incorporate bands into weightlifting or bodyweight exercises for added variable resistance.

For example, bench presses with a set weight on the bar and a band holding the bar down will get harder as you push up but lighten quickly as you drop down. You can also use bands to do assisted pull ups if you aren't able to hold your own weight easily.

Can multiple bands be used together?

Yes, but it isn't so comfortable with loop bands.

You can add extra bands to increase the resistance required to stretch them. Depending on the exercise, this isn't always so comfortable and can get unwieldy. It works best when you're standing on the bands or anchoring them to a heavy object. (Meaning it works poorly with bands around your back, as they are in a chest press.)

The tube bands are the best or this type of thing. Their clip mechanism makes it easier to make them behave as one.

What are some advantages of resistance bands over weights?

1. Bands are safer. It's a lot harder to hurt yourself with a resistance band (but not impossible).
2. You probably don't need a spotter. The risk of a heavy bar falling on your neck is nonexistent with bands. The moment your arms drop, so does the tension of the band. Unless you're doing something extreme or using incorrect form, it's pretty safe.
3. Bands have variable force. Very often people end up doing fewer reps with weights because their supporting muscles fatigue before their big muscles. With bands, the supporting muscles aren't hit with as much weight - allowing you to do more reps.
4. Bands don't require a squat rack or workout bench. Resistance bands have nothing to do with gravity, and therefore a chest press is just as effective standing up as it is laying down.
5. Bands are small and portable. You can actually do a bunch of these workouts from literally anywhere, including the beach, a park, or your bedroom. They fit in a little backpack.
6. Bands are lightweight and noiseless. You can use them in an apartment, at night, and easily take them on an airplane. They also won't damage your floors when they drop.
7. There's probably more I'm not thinking of.

What are some disadvantages of resistance bands over weights?

1. Bands can be confusing. It's not that they are harder, but people aren't as familiar with how to use them correctly.
2. Weights are more direct. It is possible to get super strong with resistance bands, but weights are more popular for a reason. They are just a less complicated way to get there.
3. Weights have consistent force. It is much easier to measure your progress or do short bursts of heavy force with weights. Your form may change the leverage and muscles used, but the weight lifted is the same. A 5x5 stronglifts routine works with weights but not bands.
4. Bands look funny. There is no way around this. They look goofy. They are giant rubber bands. Weightlifting looks cool.
5. Theres probably more I'm not thinking of.

What bands should I buy?

It depends what you want, but you should probably just get a kit of several bands.

Bands range in force and vary by brand, but the general breakdown is this:

• Extra Light (2-15 lbs.)
• Light (5-35 lbs.)
• Medium (10-50 lbs.)
• Heavy (25-80 lbs.)
• Extra Heavy (50-120 lbs.)
• XX Heavy (60-150 lbs.)
• XXX Heavy (80-200 lbs.)
• Mega (120-300 lbs.) - you don't need this one, trust me

You will need from Light to Heavy. Extra Heavy is helpful for weightlifting, especially if you're strong. Extra light is helpful both for some exercises that are harder than you'd think, and to add a bit more resistance in combination with one of the other bands. (Yes, multiples can be used together, though it isn't super comfortable. See above.)

The best quality ones are those made of layered latex vs a solid mold. The layers will start to fray before they snap (as a warning). If you have a latex allergy, there are some that are latex free.

Here are some brands you can buy. They are mostly all available directly on Amazon too.(I am not affiliated with any of these companies and am not getting an affiliate fee or commission. Just sharing some links.)

• The Wirecutter's recommendation for best resistance bands
• Serious Steel
• Undersun
• Rubberbanditz
• WODfitters
• GoFit
• X3

What size bands do I want?

Probably 41".

• Mini Bands (12") are helpful for leg exercises, but you can do leg exercises with 41" ones too.
• Deadlift Bands (20") are specifically for using with weights.
• Regular Bands (41") are what you probably want. They are used for individual exercises.
• Large Bands (78") are really meant for gyms and multi person workouts where you need to stretch very far or run to grab an object.

What accessories do I need?

You don't need any, but you'll probably want some.

THINGS YOU'LL PROBABLY WANT

• Portable Door Anchor. Anchoring to a door allows many more exercises. Get the kind with the big foam wheel so you can anchor it anywhere on the door (top, sides, bottom). The triangle foam kind has limited anchor positions.
• Workout Gloves. The bands can really rough up the sides of your palms. Try to get gloves with padding on the sides, not just the front.
• Bag. You can certainly use any existing bag to carry the bands, or just leave them loose, but there is pleasure in being able to pack your entire gym into a little bag and tossing it into the closet.
• Actual Normal Size Rubber Bands. The resistance bands fold nicely into thirds or fourths for storage, but you'll need regular rubber bands to hold them that way. Some brands come with rubber bands already, but if not you can use any rubber bands you have around the house.

THINGS YOU MIGHT WANT, DEPENDING ON YOUR NEEDS

• A Yoga Mat. Most resistance band exercises are done standing, but some (like band pushups and band crunches) are done on the floor. A soft mat helps for this.
• Wall Anchors. If you have a wall that you can install things on, a wall anchor might be helpful for both hooking onto as well as storing the bands. Make sure you install it correctly or you'll rip it out of your wall.
• Anywhere Anchor. If you like working out outside and anchoring the bands to things like trees, you should get an anywhere anchor. Anchoring directly to a tree might puncture the band (via bark, etc). Instead use an anywhere anchor to wrap around the tree, and then anchor the band to the anywhere anchor. You can get this from Bodylastics. If you don't work out outside, you don't need this.
• Multi Anchor Door Attachment. This looks intense, but it provides multiple door anchor positions for use. Not everyone will need this. You'll know after a while of using bands if it will help you. You can get this from Bodylastics.
• A Bar or Hooks. Sometimes the bands can put uncomfortable pressure on your wrists. Using a bar (like the X3 bar, SugarFit, Tikaton, or honestly even just a steel pipe or heavy duty closet rod) can help. There are exercises that are good for a bar, but you definitely don't need it. See below about X3 for more info.
• A Standing Platform. Most exercises involve standing on the resistance band at shoulder width. There is a claim that sometimes the band can put pressure on your ankles, so a platform like SugarFit or X3 will help. They also help keep a consistent width so it's easier to track your progress. That said, I have never felt any discomfort simply standing on the band, and by keeping a consistent width you also LOSE the ability to adjust the tension. You likely don't need this, but if you have it from a kit you may as well use it.

Why do so many resistance band "systems" seem sketchy?

🤷‍♂️ Welcome to the wonderful world of fitness.

Should I get the Undersun set?

Sure, if you want them. You can get any brand though.

Pros:

• Undersun bands appear to be good quality
• They look nice
• They come with a matching case and anchor
• They are not that expensive
• If you pay for it, you can get training videos. These are very helpful for learning resistance band exercises.
• They come with storage rubber bands to keep them neat and folded
• The owner claims to exclusively use them himself (no way to verify this)

Cons:

• It would be nice if they used different colors for the bands so you can easily identify them
• You can definitely get resistance band workout videos on YouTube (see below for links)I
• They are limited up to Extra Heavy. If you want XX Heavy, XXX Heavy, or Mega bands, you'll need to supplement with a different brand. (You can mix and match brands.)

Should I get the X3 Bar?

Sure, if you have the money to spend. You don't need it though.

Pros

• X3 bands appear to be good quality
• The X3 bar appears to be good quality, and it is near impossible to find a similar item elsewhere (probably due to patents)
• The X3 bar definitely helps alleviate pressure on wrists (and the sides of your palms), and can make some exercises MUCH easier
• The platform supposedly reduces pressure on your ankles (which is not something I've experienced) and keeps a consistent distance to make measuring your progress easier
• They look nice
• The owner claims to use this himself (no way to verify this)

Cons

• It's absurdly expensive and overpriced for what you get ($550 at the time of this writing)
• The bar definitely makes some exercises easier, but that doesn't necessarily mean you're getting a better workout. This isn't like weights, where if you lift it, you lifted that weight. Every extra inch of slack added to the band (due to the hooks, etc) reduces a substantial amount of the tension. Reduced tension means a weaker exercise, unless you stretch it further to bring that tension back.
• The platform isn't really necessary and limits your ability to adjust the tension by adjusting your stance
• There is nothing magical about the X3 bands - they are the same as any other set, and only include 4 levels (extra light - extra heavy). Their website does not specify the weight range of the bands, though you can also purchase their elite band (claimed at 500lbs).

What are some alternatives to the X3 Bar?

If you dont want to spend hundreds of dollars for the X3 Bar, there are a few options that might help.

• Wait for Black Friday. In the last few years it was about $100 off on Black Friday.
• Buy the SugarFit bar. It doesn't have the fancy hooks, but it's way cheaper.
• Buy the Tikaton bar. It's even cheaper than SugarFit and has hooks. The hooks accommodate up to a maximum width of the 150lb Serious Steel Band or other similar sized bands. They might not fit the X3 Elite Band, which you dont need anyway.
• Build your own. There are several reddit threads about how to build one for ~$30, like this one and this one. It won't be as fancy, but it will get the job done.
• Just use a ~30" steel pipe, steel closet rod, or empty barbell. The bands are latex, so they grip metal pretty well if simply looped on. You can also use the Sugar Fit method for attaching them with less tension. If you're worried about them slipping off, you can add a barbell screw on collar or Lock Jaw collar as a barrier, or some rubber bands for grip.
• Buy hooks instead. They can't do everything a bar can do, but they do help.

To be honest though, you really don't need the X3 Bar - or any bar. Using your hands works just fine, though you may want workout gloves to protect the sides of your palms. Your hands are also more portable. The bar only really starts to make a difference when the bands get uncomfortably wide and difficult to hold (XX Heavy and up).

What exercises can I do with resistance bands?

Lots! But they are different than the ones you do with weights, even if they have the same name.

There are several types of resistance band exercises:

1. Free Standing
2. Anchored
3. With a Bar
4. With Mini Bands
5. With Large Bands
6. With Deadlift Bands

You can get a great workout with just 1, and an amazing workout with 1 and 2. You do not need 3-6, though they can be good depending on what you want.

Here are some example exercises you can do with 41" bands (I'm deliberately not including details because you need to learn proper form from a video):

CHEST:

• Free Standing - Chest Press
• Free Standing - Downward Fly
• Free Standing - Upward Fly
• Free Standing - Pec Crossover
• Free Standing - Pull Apart
• Free Standing - Band Pushup
• Anchored - Fly
• Anchored - Decline Fly
• Anchored - Incline Fly
• Anchored - Single Arm Hook Fly
• Bar - Chest Press

BACK AND SHOULDERS:

• Free Standing - Shoulder Press
• Free Standing - Reverse Grip Shoulder Press
• Free Standing - Low Row
• Free Standing - High Row
• Free Standing - Standing Row
• Free Standing - Front Raise
• Free Standing - High Pull Apart
• Free Standing - Single Arm Press
• Free Standing - Romanian Deadlift
• Anchored - Straight Arm Pushdown
• Anchored - Single Arm Crossbody Raise
• Anchored - Single Arm Crossbody Fly
• Anchored - Lat Pulldown
• Anchored - Reverse Grip Lat Pulldown
• Anchored - Seated Row
• Anchored - Standing Row
• Anchored - Face Pull
• Bar - Overhead Press
• Bar - Upright Row

ARMS:

• Free Standing - Band Pushup
• Free Standing - Single Arm Overhead Extension
• Free Standing - Bicep Curl
• Free Standing - Tricep Extension
• Free Standing - Concentration Curl
• Free Standing - Single Arm Kickback
• Anchored - Triceps Pushdown
• Anchored - Triceps Bent Over Overhead Extension
• Anchored - Single Arm Kickback
• Anchored - Single Arm Crossbody Pushdown
• Anchored - Single Arm Incline Curl
• Anchored - Preacher Curl
• Anchored - Skull Crusher
• Bar - Curl
• Bar - Bent Over Row
• Bar - Triceps Press

LEGS:

• Free Standing - Deadlifts
• Free Standing - Stiff Leg Deadlift
• Free Standing - Romanian Deadlift
• Free Standing - Front Squats
• Free Standing - Overhead Squats
• Free Standing - Single Leg Squats
• Free Standing - Single Leg Calf Raise
• Anchored - Pull Through Curl
• Anchored - Hamstring Curl
• Bar - Squat
• Bar - Split Squat
• Bar - Deadlift
• Bar - Calf Raise
• Mini Bands (12") - Hip Abduction

CORE, ABS & OBLIQUES:

• Free Standing - Side Bend
• Anchored - Band Crunch
• Anchored - Reverse Band Crunch
• Anchored - Standing Corkscrew Pulldown
• Anchored - Corkscrew / Lateral Band Crunch
• Anchored - Side Bend
• Anchored - Woodchopper
• Anchored - Raised Plank Spiderman

There are obviously more exercises. These are the ones I know about. If you want to know more, Google them or look at the links in the last section.

How many sets and reps should I do, and how long should my workouts be?

There's no single answer, but generally at least 15-20 reps. 5X5 or 1 Rep Max workouts aren't really effective with resistance bands.

Most people assume 3-4 sets of 15-20 reps, with a 60 second rest between each set.

The X3 system is to do one set of as many reps as you can, slowly stretching the band less and less until you've reached full fatigue of all your muscles. This will come to about 1 set of 40 reps.

Whichever way you go, it is important to remember that resistance bands do not fatigue your muscles the same way weights do.

• With weights, all your muscles, including weaker or supporting muscles, lift the same consistent weight. This is why people often need to cheat at bicep curls by swinging their arm a bit to get it started. Your bigger muscles can handle more weight than the smaller ones.
• With resistance bands, the weaker muscles get less tension and the tension grows as you move up to the bigger muscles. It will take many more reps to fatigue your muscles than you're used to. (That doesn't mean you're getting more gains, you're just working the muscle differently.)

I'm using the heavy bands but they aren't very difficult...

That's because you're probably holding them wrong. These things pack a lot of force when used correctly.

You should have some tension at the start (weak point) of every exercise. The band should never be loose. If there's not enough resistance, shorten the band. You can do this by:

• Grabbing it lower down the sides (vs ends)
• Laying it flat (vs a loop) and grabbing two layers of band in each hand
• Stepping on it with a wider stance
• Wrapping it around your hands or anchor
• Some exercises require you to turn your hand as you move to increase the stretch of the band and therefore the resistance (form matters)
• Stepping further away from the anchor as a starting point (if using an anchor)
• If all the above fail, add a second lighter band, or go up one band level

In addition to holding the bands correctly, you also need to mentally focus on contracting the muscle you're targeting during your movement. There are many ways to make a band stretch, and if you don't intentionally move the correct muscle you might be accidentally supporting the movement with a different muscle. This same principle applies to weights too.

Where can I learn how to do resistance band exercises and build a routine?

There are many free resistance band exercises available on YouTube.

• Barbarian Body
• James Grage (Undersun)
• X3
• Sugar Fit
• Rubber Banditz

You can also purchase a paid program from Undersun, Bodylastics and a few other brands, as well as some charts on Amazon.