Training with Strength band

Training with Strength bandAs a complete workout on their own or a supplement to free weights and machines, strength bands are the ultimate tool for customizing workouts and isolating muscles. And the portable bands and tubing make the perfect travel workout. They're easier on the joints. In fact, they're so effective and safe that physical therapists often use them with their patients.


For busy moms, it is so simple to carry around these bands in one's car or purse. A little band exercise can be conducted in the car (perhaps, while one is sitting in a school parking lot waiting for the kids). It is so simple to tie the band into a loop and perform quick arm or leg thrusts. Done on a daily basis for as little as fifteen minutes, one can see serious improvements in strength, flexibility, and range of movement.


Perhaps one of the most fantastic benefits of these band exercise is its simplicity. As it does not require very strenuous activity, the handicapped or obese can participate and gain the phenomenal benefits of a bit of resistance training. Those suffering from movement-impairing diseases (such as Multiple Sclerosis), can increase circulation and movement through strength band exercise. For people suffering with nerve conditions and other disorders, any kind of movement can be painful, let alone exercise. Band resistance training empowers the user to be in total control of the level of difficulty. There is no need to stand or be uncomfortable when using a Theraband, so one can get in movement without the risk of falling or becoming exhausted.

TheraBands are the only resistive exercise bands endorsed by the American Physical Therapy Association (APTA).  These 6" wide latex bands come in different, color-coded resistance levels, distinguished by the thickness of the band: 


Band Color

Band Thickness

Comparison: pounds of pull needed to stretch a 12" band length to 24"



2.5 lb



4.5 lb



5.0 lb


extra heavy

7.5 lb


special heavy

9.0 lb


super heavy

15.0 lb

A thicker band means more resistance. More resistance means harder work but bigger muscles. Some users have even doubled up the bands they are using to increase resistance. Shortening the length of the band you are using also provides more efficient strength training.


Exercise guidelines  for Band users:

Band workout can improve the cooperation of muscle groups.  It also works on strength and range of motion. The unique properties of the band allows it to be stretched and relaxed in a smooth and consistent manner.  This prevents the bounce at the end of a range of motion exercise that can cause muscle spasms.

When exercising, keep in mind the following:




Warm up the muscle groups before exercising.

Don't use body oil with the band.

Maintain good posture.  Keep your wrists straight and in line with your elbows.

Don't bend your wrists.  If you start to lose your posture, stop and reposition yourself.

Breathe normally.  Exhale during the most difficult phase and inhale during the easiest.

Don't hold your breath.

Use controlled movements.

Don't continue exercising if anything hurts while you are training.

Maintain the natural width of the band to keep it from digging into your hands or sliding up your legs.


When you finish your workout, stretch.



Tip: Make a handle by tying a loop in the band or tying two bands together. 


Use and Care:

Resistance bands are in wide use throughout the world.  They are versatile, portable and  easy-to-use (also inexpensive).  However, you should consult your doctor or health care provider before beginning a resistance program - or any exercise program.


While using the band, stay attuned to your body.  If any exercise causes you to hurt - stop!  Don't overdo. 


Caring for a  strength band is simple.  Just store it out of direct sunlight.  Don't use it together with body oil.  And regularly examine it for nicks, tears, or punctures that might cause the band to snap.


Strength band Workout


Hamstring curl  

  • Training with Strength bandTie the band in a knot to make a loop about a foot long. Loop the band around both ankles.

  • Lie face down on the floor with your arms bent at your elbow - palms on the floor.

  • Turn your head to one side.

  • Slowly bend one knee - bringing your foot up towards your buttocks.

  • Return you foot to the floor.

  • Repeat motion with the other leg.

  • Repeat steps 1-2.

TIP: Avoid arching your back.





  • Stand on middle of band with both feet.

  • Grasp ends of band with both hands at waist level.

  • Keep tension on the band as you squat down, bending your knees.

  • Hold & slowly return.

TIP: Keep your back straight. Don't squat if it causes knee pain.




Shoulder abduction

  • Holding the ends of the band, one in each hand, step onto the band and place your feet hip width apart - as if you're standing on a skipping rope.

  • Knees are slightly bent.

  • Don't arch your back.

  • Raise your arms out from your sides - until they are parallel with your shoulders.

  • Do not raise your arms above shoulder level.

  • Slowly return your arms to your sides.

  • Check your posture.

  • Repeat steps 1-4.

  • Chest Press

  • Wrap the band around your shoulder blades and bring the ends underneath your arms.

  • Grasp ends of band at shoulder level.

  • Extend your arms forward, straightening your elbows.

  • Hold & slowly return.

TIP: Avoid arching your back.



Hip Abduction

  • Tie the band in a knot to make a loop about a foot long.

  • Loop the band around your ankles.

  • Keeping both knees straight, extend one leg outward.

  • Hold & slowly return.

  • Repeat on other side.

TIP: Avoid bending your back.


Reverse Flies

  • Training with Strength bandStand and grasp the middle portion of the band with both hands.

  • Keeping your elbows straight, stretch the bands at shoulder level until you form a "T" with your body.

  • Hold & slowly return.

TIP: Avoid arching your back.


Lateral Raise

  • Stand on the middle of your band.

  • Grasp each end of the band at waist level at your side.

  • Raise arms from your side, keeping your elbows straight.

  • Hold & slowly return.

TIP: Keep your back straight and abdominals tight. Don't go above shoulder level if it causes pain.



Note: Perform 3 sets of these exercises. Each set should end when you become fatigued or reach 2 minutes of exercise. Take 30 seconds rest between sets and strive for completing 3 sets of 2 minutes each.

Dated  06 April 2013


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