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. 

Top 5 resistance band exercises for a strong and healthy back

Why include back exercises in your program

Using resistance bands to optimise your training

Our top 5 resistance band exercises


Strengthening your back is an essential part of any training program but it is often overlooked. Whether that’s due to the lack of variety, the lure of chest and arm day or the fear of injury, its often put at the bottom of the priority list. Sound familiar?

Well, my friends, that is a thing of the past. It’s time to take your training to the next level and grow those wings.

How can we level up and optimise our training for strong, healthy and injury free backs I hear your say? You have come to the right place.

In this article we’ll chat through why training your back is so important. We’ll discuss how you can vary your training using resistance bands. Finally, we’ll give you our top 5 resistance band exercises to get you that strong back you’re looking for. 

Ready to level up? 

Read on. 


There’s a common misconception that training back leads to injury. This comes from years of being told not to overload your back. But I am here to tell you that the world has moved on. Research has moved on, and the best way we know to reduce risk of injury, is to fall back (no pun intended) in love with back day. 

Let’s look at an example.

Say you spend most of your life avoiding loading your back. Then one day you’re moving house. There’s a box on the floor full of books that needs to be moved. You think nothing of it. You bend down to pick it up. It’s too heavy. You feel pain in your back, drop the box and you’re out of action for the rest of the week. 

Now, let me present an alternative scenario. 

You train back regularly as part of your overall training program. You have a love, love relationship with rows and deadlifts. One day you’re moving house. There is a box on the floor full of books that needs to be moved. You think nothing of it. You bend down to pick it up, make light work of carrying it to the van, and move on to the next job in hand. 

I know which scenario I’d choose…

So how can we optimise our training to add variety and build strong and healthy backs?


Barbells and dumbbells are great for strength, but it’s important to add variety and control to your training. 

Onterra resistance bands are a great way of adding variety by using variable resistance training (VRT). VRT allows you to progress your training by naturally increasing the load during the easier phase and reducing the load at the harder phase of the exercise. 

Bands can be used with barbells and dumbbells to help you get over that dreaded plateau. Or they can be used on their own as a great alternative or addition to your program. Not to mention they are incredibly versatile and practical meaning you can use them anywhere, any time. 

So, let’s skip to the good part. 

Below are our top 5 resistance band exercises to get your back as strong and healthy as ever.  


  1. Single arm row

A great exercise for your latissimus dorsi, those big mid back muscles that create that much loved wing shape. 

  • Stand in a split stance and secure the band under your front foot, hinging forward at the hips.
  • Hold the band in your hand on the same side.
  • Focus on using your back muscles to pull the band towards you. Keep your trunk engaged and strong throughout. 
  • Slow and control in the eccentric phase. 
  • The more tension you start with, the harder the resistance.
  1. Deadlift

Known as the king of all exercises. Primarily a lower back exercise but works the entire posterior chain from traps to hamstrings. It’s a functional, muscle building exercise and feels great. 

  • Stand with feet shoulder width apart, holding the ends of the band in both hands. Secure the middle of the band under both feet. 
  • Start in a hip hinge position with shoulders squeezed back and tension on the band.
  • As your come to stand, think about pushing the floor away with your feet, engaging the whole posterior chain. 
  • Slow and control to return to the hinge position. 
  1. Shrugs

Another underrated upper back exercise that we love! The primary movers are the traps, however it’s great for forearm and grip strength too. 

  • Stand with the ends of the band in each hand and the middle of the band secured under your feet. 
  • Maintain an upright position with a strong posterior chain. Keep arms relaxed and shoulders back
  • Shrug your shoulders up
  • Slowly control back down
  1. Seated Row

A great all-rounder mid back exercise that targets the lower traps, lats, rhomboids, rear delts, biceps and forearms. 

  • Sit upright on the floor, legs straight out in front.
  • Hold the band in each hand with the middle of the band secured behind both feet.
  • Squeeze the shoulder blades back and pull the band towards you.
  • Slow and controlled on the eccentric phase.
  1. Face Pull

One of our absolute favourites. A great upper back exercise that works the rear delts, rhomboids, upper and mid traps.

  • Secure the band to an elevated anchor point 
  • Hold the other end of the band in both hands and step back from the anchor to create tension. Hold a small split stance with your arms straight out in front. 
  • Squeeze your shoulders back, leading with your elbows to pull the band towards your face. Keep your elbows high throughout. 
  • Slow and controlled in the eccentric phase. 

In Conclusion

Training your back is an essential part of any quality training program. Focus on optimising your exercises and you will stay reduce injury, build strength, and get that shape you’ve been chasing all this time. 

Don’t forget to add a resistance band like this @onterra loop band to your toolbox. Bands should be a part of everyone’s training program. Whether you’re using them alongside your barbells and dumbbells to push past a plateau, or as a practical and convenient alternative, they’ll bring your training to the next level.

So, what are you waiting for? Get started and let us know how you get on!

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