What is a Resistance Band?
A Resistance Band is a 41″ piece of layered latex. 100’s of layers on top of each other form the band that make it extremely resiliant and durable. With the bands I recommend there is a process called ‘latex bonding’, where all layers are heated and glued together as the band is formed.
They come in different sizes and strengths. Those sizes and strengths are represented by different colors. The most common bands for most people are under $20 each. They are easily portable. They allow you to perform any exercise you can perform with a dumbbell or barbell— and then some!
Tensions and Strengths of the bands are:
- Orange Band (Micro Band)- 5-15 pounds of resistance
- Super Orange Band (Super Micro)- 10-20 pounds of resistance
- Red (Mini band)- 15-35 pounds of resistance
- Black (Monster Mini)- 35-55 pounds of resistance
- Purple (Light-Large)- 50-75 pounds of resistance
- Green (Average-X-Large)- 75-120 Pounds of resistance
- Blue (Strong-XX Large)- 120-200 Pounds of resistance
- Grey (Super Strong-XXX Large)-200-250 Pounds of resistance
- Large Black (Mega Strong-XXXX Large)-250-300 Pounds of resistance
These bands are basically giant rubber bands. The more you stretch them out the more tension is provided. This makes band training unique compared to any other implement where it usually gets easier as you go up.
Below is a compilation of myself and clients performing some exercises.
What a Resistance Band is not?
Understand that these bands are not tubing or molded bands such as Therabands. These types of bands are more likely to break or snap. We want to keep our Mommy Strength Mommies safe 🙂
With tubing you will not be able to perform many of the exercises that we do with these bands in the workouts featured on this site. Tubing is not connected like the bands are.
Tubing
Resistance Bands
You can however add handles onto Resistance Bands if you so desire, but it really isn’t necessary.
How long will it last?
The bands we recommend have been tested up to 1,000,000 repetitions.
I have only had 7 break since using them in bootcamp workouts for my clients (July 2008). They get a lot of milage in my classes as we use them in 90% of our workouts. And we will be using them in about 90% of all workouts here on Mommy Strength.
I have had none break for my personal workouts. I’ve been using bands since 2005.
Things you have to remember to make them last longer will be to never stretch a band more then 2x it’s original length (41″).
* Don’t store the bands in extreme temperatures. Cold or heat.
* If you attach your bands to each other, make sure to un-attach them after your workout for that day. They become very hard to un-attach if you leave them that way.
Why use bands in these bootcamp and online workouts for moms?
I love the bands. Not as much as kettlebells, but for the price and everything that they can do– there really isn’t a tool as versatile.
As a trainer I train a lot of people. All of those people are different. Different strengths, weaknesses, body types, injuries, things they can and cannot do.
Some clients can’t do a body weight pushup (at least correctly), but they can do a band chest press correctly. Most people can’t do a pullup, but they can do a band row.
People think when they see the bands that they can’t get a good workout in from using them, or that they’re supposed to be for rehab.
The bands we use and I recommend are Resistance Training Bands used for Resistance Band Training (RBT).
Other things I love is no changing of weights. You just need a few bands in front of you. You can seamlessly change from band to band or exercise to exercise. You have a gym with you anywhere and everywhere you go. Super light and super portable.
What can these Resistance Training Bands do for my body and fitness?
These bands cover a wide array of training variables: strength, strength endurance, power, stability, mobility, reactive ability of muscles and joints, flexibility, speed, agility.
They can give you as little as 5 pounds of resistance up to 300 pounds as a single band. Stacking bands or doubling up can give you even more. So they got you covered even if you are very weak or extremely strong. You can and will be challenged by RBT. Muscles don’t know the difference between a band, a dumbbell, a kettlebell, or a kitchen sink. Activate the muscle, break it down, recover, get stronger, burn fat, increase metabolism, repeat 😎
The main difference between the band and other implements are the band gets harder towards the end of the movement (when the band is stretched out the most). With a dumbbell or barbell it is hardest at the bottom 1/3 of the movement.
They can easily attach to other objects, like a post, fence, or chin up bar. I recommend a band utility strap from the Bandman to avoid fraying or tearing the bands (This is a requirement for Mommy Strength as you use them a lot with all Moms on the site, especially more in the 2nd and 3rd Trimester when floor exercises become a little tougher to perform). Or they can attach to another band. Attaching bands to something sturdy will give you the opportunity to train with a band in each hand. This will enable you to perform an abundance more of exercises, increase the level of difficulty, and increase your recruitment of the surrounding stabilizing musculature.
You can also attach bands to each other. Doing this and attaching them to something sturdy will allow you to perform resisted running/walking, animal walking, power jumping, and other movement based exercises. It is also a great way to train with a partner by attaching each band around the waist of each other.
Do I really need a band utility strap?
Unless you have a pole, or something similar to attach the band to. Or if you have a similar set up that I have with the handicap railing set up.
Again, all of the moms featured in the workouts on the site will be performing exercises that require an attachment.
If you don’t know what it is, it basically allows you to attach a band (or two) to a doorframe or if your outdoors a tree or fence. Below is a video of me using the utility strap with my car:
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Chin-Ups and Pull-Ups
Even though you won’t be encountering chins or pull-ups in the Mommy Strength Workouts, it still is a great exercise and one that a lot of people like (or would like) to do. Women usually skip them all-together because they think they lack upper-body strength.
If you want ultimate upper body strength they are just like any other exercise, you need to progress to it.
With bands they also really support people that can’t do chin-ups or pull-ups on their on. Attaching a band to a chin up bar and putting your knee in through the loop will take off up to 200 pounds of bodyweight depending on the band strength.
Where do I buy bands?
Dave Schmitz, aka the Bandman via his company Performax. As of right now you can’t get these types of bands in stores. We also recommend another company as well. You can see all the recommendations on the Equipment Page here