I contributed to Women’s Health for a feature looking at how Michaela Coel uses resistance bands to keep strength training practical around a busy schedule.
The article focused on something I see regularly with clients: the easier training is to fit into real life, the more likely people are to keep doing it.
Resistance bands are useful because they are light, portable and versatile. You can keep them at home, throw them into a travel bag or use them in a hotel room without needing access to a full gym.
Why resistance bands work so well
One of the biggest advantages is convenience.
As I explained to Women’s Health:
“You can take them anywhere, whether that’s a hotel room, a park or just using them at home when you don’t have much time.”
That makes them particularly useful for people whose routine changes from week to week.
If you travel for work, have limited space or simply want an easy way to add resistance training at home, a band can remove a lot of the friction that normally gets in the way.
Short bands for lower-body work
Short loop bands are particularly useful for exercises involving the hips and glutes.
They can be used for movements such as:
-squats
-glute bridges
-side steps
-clams
-kickbacks
I also use them when I want someone to become more aware of how their glutes are contributing to a movement.
Sometimes simply adding a small amount of band resistance makes it easier for someone to feel the muscles working and understand the movement more clearly.
Rubber or fabric bands?
Both can be useful.
Rubber bands usually come in lighter resistance levels, which can make them a good place to start.
Fabric bands tend to be stronger and can work well when you want more resistance for lower-body exercises.
The important thing is not choosing the hardest band available.
You want enough resistance to challenge the movement while still being able to control it properly.
Longer bands open up more options
Longer resistance bands can be used for a much wider range of upper-body exercises.
Rows, shoulder presses and chest presses can all be performed with bands, and they can also be useful for learning or assisting movements such as chin-ups and push-ups.
That versatility makes them a useful piece of equipment for someone who wants a simple home-training setup without filling a room with weights.
Start lighter than you think
If someone is new to resistance bands, I would normally begin with a lighter resistance level.
Most sets come with several options, so there is no need to jump straight to the strongest band.
Start with something you can control comfortably.
If the movement feels too easy and your technique is good, increase the resistance gradually.
That is no different from progressing dumbbells or barbells.
The resistance should increase when the movement quality can support it.
Small changes in position matter
Band exercises can look simple, but positioning makes a big difference.
Changing where the band is anchored, how far you stand from the anchor point or the angle of your body can alter the difficulty considerably.
That is why I recommended learning the movement slowly first and using good demonstrations before increasing intensity.
As I told Women’s Health:
“Small adjustments in positioning can completely change how effective a movement is.”
Useful for beginners and returners
Resistance bands can also be particularly helpful for people getting back into exercise.
They allow the resistance to be adjusted easily and can provide a controlled way of rebuilding confidence with strength training before progressing to heavier equipment.
That does not make bands only a beginner tool.
They can still provide a meaningful challenge for experienced exercisers when they are used properly.
Simple equipment that fits real life
For me, the value of resistance bands is not that they are better than traditional weights.
They are useful because they make strength training easier to access.
And when someone is busy, travelling or returning to exercise, accessibility matters.
A good training plan should work around real life rather than constantly fighting against it.
That is what makes resistance bands such a practical option.
You can read my full contribution in Women’s Health HERE.
Joseph Webb
Expert coaching. Entirely personal.
Chartered Personal Trainer | FRSPH | FCIMSPA
