Weights vs. Resistance Bands: Pros & Cons of Each

Evangelists of either variety of training will let you know why their go-to is superior. But the reality is, a well-designed strength-training routine can incorporate either (or, even higher, each!). Listed below are some aspects to think about while you’re deciding whether to pump iron or… stretch latex.

The important thing difference between weights and resistance bands

Though each weights and resistance bands can challenge your muscles to construct strength, they each accomplish that barely in a different way.

For one, weights provide constant resistance, meaning regardless of where you’re in your bicep curl, your 15-pound weights are still going to be 15 kilos. “Nevertheless, the issue of the exercise is different depending on the arc of motion,” explains Heather Milton, MS, RCEP, CSCS, an exercise physiologist at NYU Langone’s Sports Performance Center. “The closer to you the load is, the better it’s, and the further away from you the harder it’s.” That implies that your bicep is most stressed when it’s lengthened (at the underside of the curl).

Resistance bands, however, have variable resistance, meaning the resistance changes depending on how much the band is stretched. So, a bicep curl with a band goes to be most difficult at a totally different moment—on the very top, when your muscle is shortened and the band is at its most taut. “You’re getting that bonus of it being more difficult at the top of the concentric (or shortening) but additionally the start of the eccentric (or lengthening) a part of the exercise,” says Milton. “It lends towards greater neuromuscular coordination, motor unit recruitment, and enhancements in strength.”

The professionals and cons of every

Each free weights and resistance bands have particular areas where they shine—and where they arrive up short.

For tracking progress: Weights

Should you’re someone who loves setting specific goals, and tracking your progress towards them, chances are you’ll find that resistance bands come up short. You’ll be able to steadily increase your weight load in specific increments with dumbbells or kettlebells, but resistance bands typically only are available in a couple of levels of resistance, that are imprecise and hard to really measure.

And while you may keep adding on weight as you get stronger almost infinitely, resistance bands max out at a certain level of resistance, which Milton says won’t be enough for some people. “We’d like enough stress to construct strength,” she says, “and sometimes a resistance band is just not heavy enough to try this.”

For versatility: Resistance bands

Bands are highly versatile, points out Milton, and in contrast to weights, which might only provide resistance against gravity (meaning, they’re only good for up-and-down movements), a band may be anchored nearly anywhere, or go around your shins, your thighs, or your arms. This opens up possibilities for more rotational movements, says Milton, and lateral standing movements.

For time under tension: Resistance bands

Denise Chakoian, an authorized personal trainer and the owner of boutique fitness studio CORE, points out that using bands often means more time under tension, providing you with more bang on your buck (er, rep). And, she adds, bandwork often recruits the small accessory muscles which might be otherwise more difficult to interact.

For injury considerations: Each

It’s not unusual to listen to that resistance bands include lower injury risk, or are a greater option than weights when you’re rehabbing something. Milton says it’s not quite that straightforward, and that each can pose risks for injury if done with bad form. That said, there are pluses and minuses to every: With bands, as an example, there’s no risk of dropping something heavy in your foot—though there may be a risk of the band snapping and hitting you.

Chakoian says she sees less possibility for injury with bands overall, because you’re answerable for how much resistance you’re creating, and exercises are inclined to be done slowly. The important risk, she says, goes too far in an exercise, which bands make it difficult to do, for the reason that resistance will likely limit your range of motion.

It comes right down to personal preference

There could also be reasons to decide on resistance bands or weights that don’t have anything to do with how they’re difficult your body. Have a small budget, or limited room in your apartment or suitcase? Go for bands. Have a latex allergy? Go for weights, or find bands made out of rubber or fabric. Perhaps you haven’t developed enough grip strength to carry weights that may challenge you, or you discover grabbing a resistance band uncomfortable. Use what works for you.

But when you don’t have to choose from them, don’t: Using each (even at the identical time—goblet squat with a band above the knees, anyone?) can add challenge and variety to your workouts. And who doesn’t intend to make strength training just a little more exciting?