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- American College of Sports Medicine: Selecting and Effectively Using Rubber Band Resistance Exercise
- American College of Sports Medicine: Selecting and Effectively Using Rubber Band Resistance Exercise
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Elastic vs. Rubber Latex Resistance Bands

Resistance band strength training can yield measurable results when used alongside a consistent weekly exercise routine and a healthy diet. Strength training with resistance bands can complement lifting with weights or can replace weight training. Look to include at least two days per week of strength training with either resistance bands, weights or both to get optimal results.
Benefits of Resistance Bands
Resistance bands have several benefits. The tension in both elastic and rubber latex bands is constant and prevents any cheating, according to the Department of Health & Science at Colorado State University. You’ll also find that resistance bands are inexpensive and easy to pack when traveling. Resistance bands allow multiple directions of movement giving an all-around workout. The core muscles must be activated when using resistance bands, which in turn improves posture and increases coordination.
Characteristics
With elastic resistance bands you’ll find two different types. Elastic bands are found in the form of cords or elastic strands that are covered with a stretchy fabric. Elastic bands tend to have handles for an added user-friendly feature. You can find elastic resistance bands in most sporting goods stores with several different levels of resistance. Latex rubber resistance bands are usually long, flat pieces of latex rubber that are rectangular in shape. This type of resistance band usually does not come with handles but does come in various levels of resistance. Latex rubber bands are usually on the cheaper side, but don’t offer much in the way of variety.
Choosing a Band
When choosing a resistance band, it’s important to first have some idea of how you plan on using it. Knowing what types of exercises you want to perform with the band may make it an easier choice. You’ll also need to choose resistance bands that have the right tension for your particular fitness level. Choose a variety of bands in order to create different levels of tension for several different muscles, according to the American College of Sports Medicine. Most resistance bands are sold in colors that designate the tension. The light colored bands have less resistance and are easier. As bands get darker in color they have more resistance, making it harder to stretch. Comfort is another consideration when choosing the right band. Bands that have handles or interchangeable handles are more user-friendly.
Considerations
It’s important to consider safety first when using resistance bands. Always check the resistance band you are using when it’s at rest and also when it’s stretched out to its usable length. Examine the band to make sure it’s flexible and smooth. Don’t use a band if it has signs of wear, such as worn endings or cracks. Also, make sure that any handles or interchangeable handles are in good condition and are attached properly to the band before using.
References
- American College of Sports Medicine: Selecting and Effectively Using Rubber Band Resistance Exercise
- University of Arkansas: Stretch it Out: Strength Training with Stretch Tubes
- Colado JC, Garcia-masso X, Pellicer M, Alakhdar Y, Benavent J, Cabeza-ruiz R. A comparison of elastic tubing and isotonic resistance exercises. Int J Sports Med. 2010;31(11):810-7. doi: 10.1055/s-0030-1262808
- Sangwan S, Green RA, Taylor NF. Characteristics of stabilizer muscles: a systematic review. Physiother Can. 2014;66(4):348–358. doi:10.3138/ptc.2013-51
- Martins WR, Safons MP, Bottaro M, et al. Effects of short term elastic resistance training on muscle mass and strength in untrained older adults: a randomized clinical trial. BMC Geriatr. 2015;15:99. Published 2015 Aug 12. doi:10.1186/s12877-015-0101-5
- Lee JW, Kim SB, Kim SW. Effects of elastic band exercises on physical ability and muscular topography of elderly females. J Phys Ther Sci. 2018;30(2):248–251. doi:10.1589/jpts.30.248
- Taylor JB, Ford KR, Nguyen AD, Shultz SJ. Biomechanical Comparison of Single- and Double-Leg Jump Landings in the Sagittal and Frontal Plane. Orthop J Sports Med. 2016;4(6):2325967116655158. Published 2016 Jun 28. doi:10.1177/2325967116655158
- Joy JM, Lowery RP, Oliveira de souza E, Wilson JM. Elastic Bands as a Component of Periodized Resistance Training. J Strength Cond Res. 2016;30(8):2100-6.
Writer Bio
Danielle Clark has been a writer since 2009, specializing in environmental and health and fitness topics. She has contributed to magazines and several online publications. Clark holds a Bachelor of Science in ecology and environmental science.