By Dr. Michael J. Rudolph, Ph.D.
Elastic resistance training with bands offers a unique way to build muscle and increase strength that is comparable to using free weights. Research shows that elastic bands provide a different training stimulus that activates more muscle and creates greater muscle tension throughout the entire movement, leading to greater muscle growth. Studies have demonstrated that elastic resistance training induces a significant increase in muscle activity compared to free-weight training. The continuous tension from elastic bands stimulates greater muscle growth and has been shown to be as effective, if not better, than free weights at increasing lean body mass and strength. Additionally, elastic resistance training creates muscle damage, which promotes muscle cell repair and growth, ultimately leading to lean muscle growth. Therefore, elastic bands provide a unique resistance that places considerable stress on muscle tissue, resulting in significant gains in muscle mass and strength comparable to free weights. These findings suggest that a combination of both elastic bands and free weights can be used to create a comprehensive and effective training program.
