Did you know you can build muscles without having to spend on your gym membership? Yes, with the right approach and equipment, you can achieve impressive muscle gains. The most effective and easiest way to achieve so is using resistance bands. It is a convenient solution for individuals looking to build muscle and improve overall strength. We spoke to Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who shared an affordable fitness routine using resistance bands to effectively build muscle.
Why Resistance Bands?
Resistance bands are lightweight, portable, and versatile exercise tools that provide constant tension throughout the entire range of motion. They come in various resistance levels, allowing individuals to adjust the intensity of their workouts as they progress, said Arora.
Also, resistance bands offer a low-impact alternative to traditional weightlifting, making them suitable for individuals of all fitness levels, including beginners and those recovering from injuries.
Choosing the Right Resistance Bands
Arora added If you're looking to add resistance bands to your muscle-building routine, it's best to choose a set that comes with bands of different resistance levels. This will enable you to perform a variety of exercises that target various muscle groups with varying degrees of intensity. When selecting resistance bands, make sure you opt for high-quality and durable materials that can endure repeated use and stretching without losing their elasticity or breaking.
Also Read: Promote Overall Health: Try These Resistance Band Exercises To Stay Fit
Creating a Muscle-Building Routine
To effectively build muscle with resistance bands, it's essential to design a comprehensive workout routine that targets all major muscle groups. Arora shared a sample routine to help you get started:
Upper Body Exercises
- Banded Push-Ups: Place a resistance band around your back and hold the ends with your hands. Perform push-ups while maintaining tension on the band to engage your chest, shoulders, and triceps.
- Banded Rows: Secure the resistance band to a stable anchor point and hold the ends with both hands. Pull the band towards your chest, squeezing your shoulder blades together to target your back muscles.
- Banded Shoulder Press: Stand on the resistance band with both feet and hold the ends at shoulder height. Press the bands overhead, extending your arms fully to engage your shoulder muscles.
Lower Body Exercises
- Banded Squats: Stand on the resistance band with your feet hip-width apart and hold the ends at shoulder height. Lower into a squat position while keeping tension on the band to target your quadriceps, hamstrings, and glutes.
- Banded Lunges: Step one foot onto the resistance band and hold the ends at shoulder height. Perform lunges while maintaining tension on the band to strengthen your legs and glutes.
- Banded Leg Press: Lie on your back with your knees bent and place the resistance band across your hips. Press your feet against the band, extending your legs while engaging your quadriceps and glutes.
Core Exercises
- Banded Crunches: Anchor the resistance band to a stable surface and loop it around your mid-back. Perform crunches while maintaining tension on the band to target your abdominal muscles.
- Banded Russian Twists: Sit on the floor with your knees bent and hold the resistance band with both hands. Rotate your torso from side to side, engaging your oblique muscles as you twist.
Also Read: Circuit Training for Fitness: Expert Lists Its Benefits And Purpose
Tips for Success
Arora listed some useful tips that you should consider:
- Focus on Proper Form: Pay attention to your form and technique during each exercise to maximise muscle activation and minimise the risk of injury.
- Progress Gradually: Gradually increase the resistance level of your bands as you become stronger to continue challenging your muscles and promoting growth.
- Include Rest Days: Allow your muscles time to recover and repair by incorporating rest days into your workout schedule.
- Stay Consistent: Consistency is key to achieving results. Aim to perform resistance band workouts at least 2-3 times per week to see noticeable improvements in muscle tone and strength.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before starting your exercise regimen, especially if you are dealing with any injury.]