How to Exercise with Resistance Bands

July 15, 2023 3 min read

How to Exercise with Resistance Bands

History of Resistance Bands

Resistance bands have a long and varied history. The first known resistance band was invented in the 1850s by Gustav Gossweiler, a Swiss engineer. Gossweiler's band was made of surgical tubing and was used for rehabilitation purposes.

In the early 1900s, resistance bands began to be used more widely for fitness purposes. In 1940, Raymond Nilson patented the first elastic resistance band. Nilson's band was made of latex and was designed to be used for rehabilitation and fitness.

In the 1970s, resistance bands began to gain popularity in the United States. This was due in part to the work of physical therapist Bob Anderson, who promoted the use of resistance bands for fitness.

Today, resistance bands are a popular fitness tool used by people of all ages and fitness levels. They are a versatile and convenient way to add resistance to your workouts, and they can be used for a variety of exercises.

How to Exercise with Resistance Bands

  • build strength
  • improve flexibility
  • enhance overall fitness

Understanding Resistance Bands

Different resistance bands are available for varied fitness objectives and levels, and it's important to select the appropriate band as well as execute correct form and technique for optimal benefit.
the three primary types of resistance bands, along with their benefits and uses:
Jordan Power Bands
  • Loop bands are the most common type of resistance band. These bands form a continuous loop and are used for lower body exercises, e.g. squats and glute bridges. They provide resistance throughout the entire range of motion. Available in varying resistance levels, so you can find one that is appropriate for your fitness level.
resistance bands
  • Tube bands are similar to loop bands, but they have handles on each end. This makes them more versatile, as you can use them for a wider range of exercises. Tube bands are also available in a variety of resistance levels.

Figure-eight bands are shaped like a figure eight, with handles on each end. They are specifically designed for upper body exercises, such as rows, pull-ups, and overhead presses. Figure-eight bands offer a lot of resistance, so they are a good choice for more advanced exercisers.

Here is a table that summarises the benefits and uses of each type of resistance band:


Type of resistance band Benefits Uses
Loop bands * Versatile * Available in a variety of resistance levels * Can be used for a variety of exercises * Squats * Lunges * Rows * Chest presses
Tube bands * Versatile * Available in a variety of resistance levels * Has handles on each end, making it more versatile than loop bands * Squats * Lunges * Rows * Chest presses * Pull-ups * Overhead presses
Figure-eight bands * Offers a lot of resistance * Specifically designed for upper body exercises * Rows * Pull-ups * Overhead presses


Selecting the ideal resistance band depends on your goals and fitness level.
Important factors include

  • resistance level,
  • exercise variety,
  • and strength/flexibility. 

      Bands are usually colour-coded to denote resistance level; start with a lighter one then incrementally increase as strength increases. Consider the exercises you intend to do and make sure the chosen band can effectively accommodate them. Finally, assess your strength and flexibility to pick a band that challenges you without causing strain.

      Resistance Band Game Changer or to compliment?

      Introducing the Escape VECTOR Tubes – your go-to for strength and resistance training. Made from Kevlar, these tubes deliver an impressive versatility that allows you to easily adjust the resistance levels with a simple turn of the dial. With resistance weight equivalent ranging from 5kg-50kg, you'll be able to progressively challenge yourself with every workout. Plus, their carabiner friendly design easily allows for them to be attached to any anchor in your training space.




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