7 Benefits Of Training With A Resistance Band

By Ciara Gormley

7 Benefits Of Training With A Resistance Band

Resistance bands have been around for quite some time. Like most people, you probably have one or two that were given to you by a physio gathering dust in the back of the wardrobe. 

Am I right?  

Well, it’s time for a change. 

Resistance bands are one of the most effective and versatile pieces of equipment out there. They are the key to levelling up your training, maintaining consistency and achieving the progress you’ve been looking for.

Whether you’re an experienced weightlifter, an exercise newbie or recovering from injury, resistance bands are a kit bag essential. 

So, what’s so great about them? 

Read on for our top 7 benefits of resistance bands that will be sure to have you elevating your training in no time. 

First, a quick reminder of what resistance bands are and what types you can find out there. 


Resistance bands are a stretchy piece of material that is normally made from either latex or rubber. They can be used for variable resistance training, assisted exercise and stretching, power training and much more. 

They come in all different shapes, sizes, and colours. In most cases the thicker the band, the heavier the resistance. The thinner the band the lighter the resistance. Which ones you choose will depend on the type of exercises you’re doing and your own abilities. 


There are a good few different types bands that you can use depending on the training you’re doing. The most common are:

Lightweight therapy bands, like the ones you tend to get from the physio. 

Tubed resistance bands with handles at each end. 

Looped resistance bands (like those in the Onterra bundle) which are the most versatile of the lot.

So, to the important part. What are the benefits and why should you be using them?


  1. Variable resistance training

As you may have heard us mention before, one of the biggest benefits of resistance bands is the variable resistance training. The bands allow you to have constant tension throughout an exercise promoting control and good form. 

The resistance varies at different stages of an exercise. This means that you can tailor the load to the exercise without being limited by the hardest part. It’s a great way of pushing past the dreaded plateau and taking your performance to the next level.

  1. Practical, lightweight & portable

Life is pretty busy, and its only getting busier. This often means that it’s hard to stick of a rigid program and even harder to make time to get to a gym. 

Whether you’re travelling for work, holidaying on the beach, or just don’t have the time to get out of the house. Resistance bands are small and light weight and can be packed easily into a bag to allow you to train anytime, anywhere. They can also be used in the gym to optimise your training and keep you progressing. 

  1. Cost-Effective

We all know how important exercise is, your health is your wealth right?

But, let’s face it, the cost of living is pretty outrageous right now and gym memberships and costly equipment can really start to break the bank. Resistance bands are a cost-effective way of maintaining your health and building your strength and fitness without the need for big spending. 

Check out our resistance band bundle at Onterra Fitness for a great offer to get your started

  1. Versatility & Variety

Say goodbye to monotonous workouts. Resistance bands allow you to add variety to your routine. Aside from being used on their own, they can be used in so many other ways. From strength and power training to mobility and stretching. They can also be added to dumbbells and barbells to work an stabilizing muscles around certain movement patterns. 

  1. Progressive overload

The only way to build strength is through effective use of progressive overload. This means increasing the load in small increments progressively over time.

Progressive overload can be difficult with standard gym equipment like dumbbells and barbells as they increase in set weights. In many gyms the smallest increase is 2-2.5kg. That’s a big jump when you’re trying to progress. 

Bands allow you to add a smaller amount of resistance to an exercise while maintaining control and form. They can be used independently or with other gym equipment. You can also use them for assisted exercises to work your way up to full body weight exercises like a pull up, or tricep dip. 

  1. Warm up, Cool down and Assisted Stretching

Warming up before you exercise is essential. It helps you to get the most out of your training and reduces risk of injury. Resistance bands allow you to spice up your warmups and really focus on the targeted muscles groups to get you ready for whatever exercise it is you’re doing.

They can be used for stretching, mobility and progressing resistance to work through similar movements in preparation for your workout. Bands can also be used during a cool down for assisted stretching and light mobility work to make sure you’re on track with your recovery.

  1. Low impact and rehabilitation

Bands are an ideal option for anyone looking for a lower impact workout. Variable resistance training promotes control and good technique during repetitions which is a great way of reducing stress on joints.

It’s a fantastic way of maintaining and even progressing strength and fitness during pregnancy, while injured or when offloading from your training. The resistance can be tailored to you and can be progressed based on your ability.

In Summary

Resistance bands are for everyone. Whether you are at the beginning of your fitness journey or an experienced professional, bands are a ‘must have’ and low-cost addition to your training. 

There are many more benefits to using them, the ones we have listed are just a few of our favourites. 

So what are you waiting for? Get your hands on a resistance band bundle and start working towards your goals now. 

As always, let us know how you get on and don’t forget to check out our other blog posts. There are plenty of tips and tricks to help you make the most out of your band workout. 

Our Photos


Get Connected

Receive exclusive offers, discounts, and product launch announcements by joining our email list.

This field is for validation purposes and should be left unchanged.

OnterraFitness.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to the Amazon Marketplace.