The ultimate guide to using resistance bands: from 20kg to 75kg

Resistance bands have become a staple in the fitness world due to their versatility, portability, and effectiveness. Whether you’re a beginner or an advanced athlete, resistance bands can be incorporated into your workout routine to build strength, improve flexibility, and enhance muscle tone. In this article, we’ll explore how to use resistance bands of varying resistances—20kg, 35kg, 50kg, and 75kg—to maximize your workouts.

What are resistance bands?

Resistance bands are elastic bands made of rubber or latex that provide resistance when stretched. They come in various levels of resistance, usually measured in kilograms, which indicates how much force is required to stretch the band. The higher the resistance, the more challenging the workout.

Benefits of using resistance bands

• Versatility: Can be used for a wide range of exercises targeting different muscle groups.
• Portability: Lightweight and easy to carry, making them perfect for home workouts or travel.
• Safety: Lower risk of injury compared to free weights, especially for beginners.
• Progressive Overload: Allow for progressive resistance, helping you build strength over time.

How to use different resistance levels

Choosing the right resistance

Before diving into specific exercises, it’s important to choose the correct resistance level. If you’re new to resistance training, start with a lower resistance (20kg) and gradually increase as you build strength. For advanced users, higher resistances (50kg and 75kg) can be more effective for challenging workouts.

When to use the 20kg resistance band

Best For:

• Beginners
• Warm-up exercises
• Rehabilitation

Exercises:

1. Bicep Curls

• How to Perform:
  1. Stand on the band with feet shoulder-width apart.
  2. Hold the handles with palms facing forward.
  3. Curl the handles toward your shoulders, keeping elbows close to your body.
  4. Slowly lower back to the starting position.
• Reps: 12-15 repetitions for 3 sets.

2. Glute Bridges

• How to Perform:
  1. Lie on your back with knees bent and feet flat on the ground.
  2. Place the band around your thighs, just above your knees.
  3. Lift your hips towards the ceiling, squeezing your glutes at the top.
  4. Lower your hips back down to the starting position.
• Reps: 15-20 repetitions for 3 sets.

When to use 35kg resistance band

Best For:

• Intermediate users
• Muscle endurance
• Lower body exercises

Exercises:

1. Squats

• How to Perform:
  1. Stand on the band with feet shoulder-width apart, holding the handles at shoulder height.
  2. Lower into a squat position, keeping your chest up and knees behind your toes.
  3. Push through your heels to return to the starting position.
• Reps: 12-15 repetitions for 3 sets.

2. Standing Row

• How to Perform:
  1. Attach the band to a door anchor at chest height.
  2. Stand facing the anchor, holding the handles with both hands.
  3. Pull the handles towards your chest, squeezing your shoulder blades together.
  4. Slowly return to the starting position.
• Reps: 10-12 repetitions for 3 sets.

When to use 50kg resistance band

Best For:

• Advanced users
• Strength training
• Full-body workouts

Exercises:

1. Deadlifts

• How to Perform:
  1. Stand on the band with feet shoulder-width apart, holding the handles in front of your thighs.
  2. Bend at the hips and knees to lower the handles down your shins.
  3. Drive through your heels to return to a standing position, pulling the handles back to your thighs.
• Reps: 8-10 repetitions for 3 sets.

2. Chest Press

• How to Perform:
  1. Anchor the band at chest height behind you.
  2. Hold the handles and step forward, so there is tension on the band.
  3. Push the handles forward until your arms are fully extended.
  4. Slowly return to the starting position.
• Reps: 10-12 repetitions for 3 sets.

When to use 75kg resistance band

Best For:

• Advanced strength training
• Powerlifting
• Explosive movements

Exercises:

1. Overhead Press

• How to Perform:
  1. Stand on the band with feet shoulder-width apart, holding the handles at shoulder height.
  2. Press the handles overhead until your arms are fully extended.
  3. Slowly lower back to the starting position.
• Reps: 6-8 repetitions for 3 sets.

2. Band-Resisted Push-Ups

• How to Perform:
  1. Loop the band around your back, holding the ends in each hand.
  2. Get into a push-up position with the band stretched across your upper back.
  3. Lower your body to the ground, then push back up against the resistance of the band.
• Reps: 8-10 repetitions for 3 sets.

Tips for effective resistance band training

Proper form

Maintaining proper form is crucial to avoid injury and ensure you’re targeting the right muscles. Always start with a lighter resistance to master the movement before progressing to heavier bands.

Controlled movements

Perform exercises slowly and with control, focusing on the muscle contraction and release. This will increase the effectiveness of the exercise and prevent injury.

Consistency

Incorporate resistance band exercises into your regular workout routine, aiming for at least 2-3 sessions per week. Consistency is key to building strength and achieving results.

Resistance bands are great

Resistance bands offer a versatile and effective way to improve strength, flexibility, and overall fitness. By choosing the appropriate resistance level—whether it’s 20kg, 35kg, 50kg, or 75kg—you can tailor your workout to your fitness level and goals. Remember to start with lighter bands to build up your technique and gradually increase the resistance as you become stronger. With consistency and proper form, resistance bands can be a powerful tool in your fitness arsenal.