The best resistance band workouts to build muscle

Do resistance bands work?

Although small, lightweight, and budget-friendly, many people still shy away from incorporating resistance bands into their fitness regimes. Part of the issue may be that their versatility - all the many ways resistance bands can be used on different parts of the body - make people unsure of where to start.

Scepticism over how well resistance bands can build muscle is also another factor, but they can be just as effective as using traditional free weights or weights machines.

How do resistance bands work?

As the name suggests, these flat, stretchy elastic bands wrap around parts of your body - such as both your legs or arms - to add extra resistance while you hold or move these body parts away from each other.

Penny Weston, owner of the wellness centre MADE, explains that resistance bands are great for making your muscles work harder to stabilise and perform each exercise.

"They are also quick and simple to use. Storing them takes up no space which makes them easy to use at home, or on the move as you can just tuck them into your bag," she adds.

Do resistance bands build muscle?

Resistance band exercises are a great way to build muscle and strength. As Weston says, you can target almost every body part.

The effectiveness of building muscle with resistance bands has been demonstrated in many studies,¹ including as part of a variable resistance training programme for athletes to increase power and strength.²

Performing a strength workout with resistance bands - with the band exerting extra force on targeted muscles, such as your leg muscles - can significantly improve the quality of each repetition (rep). This makes your workout routine more effective.

Laura Williams, fitness expert, says that speed and tension play a role in the effectiveness of your exercises too. A resistance band provides tension throughout the whole exercise - the slower you complete your rep, the more your muscles have to work.

"Bands come in different levels of resistance, enabling you to add or decrease intensity easily," she explains. "Varying from high intensity to low by using different strengths of band, for different exercises, will help you get the most out of an exercise."

The best muscle-building resistance band workouts

Williams explains that you can make a muscle-building resistance band workout effective by including a good variety of exercises.

"This could include both compound moves - those that target multiple muscle groups - and isolation exercises, which target single muscle groups," she says.

Weston recommends doing each strength workout with resistance bands for 45 seconds and then resting for 15 seconds.

"Try and complete four sets of each exercise too," she adds.

How often should you work out with resistance bands?

Weston cautions that resistance bands are not a quick fix to build muscle and you do need to do the exercises regularly.

There is no hard and fast rule - the frequency that you perform a muscle-building resistance band workout in your week can depend on your starting fitness level and fitness goals. This said, aim for at least 2-3 days a week in order to see long-term improvements.

Remember, it's perfectly natural to feel a little wobbly when you first start a muscle-building resistance band workout routine. It could take a little bit of time to get used to stretching the resistance band tight and to build up enough muscle to support this without shaking. However, with regular training, over time you will feel your strength grow and your form improve.