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Everything You Need to Know About Resistance Bands

Everything You Need to Know About Resistance Bands

If your TRX Training ClubSM workout calls for Strength Bands, do you automatically know which elasticized accessory to grab? There are lots of bands in the fitness world, and most people don’t know which one’s which. That changes now. We’re doing a deep dive into everything you need to know about TRX Strength Bands, Glute Bands, and Exercise Bands. In just a few minutes, you’ll be a band expert.

Oh, the Many Bands You’ll Meet

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The smallest, lightest bands on the block are the Exercise Bands. They’re a continuous loop made from rubber latex, and are about 10 inches in diameter. (Think: giant rubber band, specifically made for fitness.) Exercise bands are usually reserved for low-impact training, rehabilitation, stretching and mobility.

While you can easily program a full-body, 30-minute workout using only an Exercise Band, you’ll usually spot these being used for isolated hip work and rotator cuff targeting. For example, you could place a lightweight Exercise Band around your forearms while planking, or slide a medium or heavy Exercise Band around your thighs to drive up the intensity of squats or planks.

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For a booty-boosting workout, TRX Glute Bands are your new best friend. Unlike the Exercise Bands, our Glute Bands are made from fabric and they’re velcro-adjustable. Available in light, medium, and heavy resistance, they won’t pull at your skin or hair.

Also, did we mention they’re crazy-effective for toning the glutes and hip flexors? Even the “light” Glute Band delivers enough burn to make you double check the label.

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Rounding out the collection are the Strength Bands, which are approximately 3-ft. long, continuous, heavy-gauge rubber loops. They’re the ones usually hanging on the wall at the gym because, frankly, most folks find them uncomfortable. Even TRX founder Randy Hetrick, a former Navy SEAL, admitted that he used to avoid Strength Bands because they pinched his hands. That’s why he created the TRX Bandit, a universal handle that lets Strength Bands finally—finally!—realize their potential.

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Slip the Bandit over (almost) any Strength Band, and you’ve got a high-impact, low maintenance system for squats, curls, presses, and rotational power.

Nesrine Dally using the TRX Suspension Trainer for a TRX Row. She wears a black hijab, pink longsleeve shirt, and dark rose vest.

Before we move on from identifying bands, let’s not forget about that other on-the-go tool that we all love: The Straps! The TRX Suspension Trainer™ is not elastic, but it’s still a one-size fits all strength training superstar. When you’re looking to add extra burn to your Suspension Training® workout, try adding Exercise Bands to TRX Rows, Bicep Curls or Tricep Dip, or Glute Bands to any of your TRX Planks.

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Why are people obsessed with bands?

Resistance bands are affordable, portable, and efficient—a triple threat that can appeal to any fitness enthusiast.

First, let’s talk affordability. We’re not saying that bands are the best or only way to workout, but they’re the cheapest option that doesn’t cut back on quality.

Basic, lightweight TRX Exercise Bands cost less than $4 each, or you can buy a full set for less than $15. TRX Strength bands, which you can use as a substitute for weight-training exercises, start at $10.95. Even our most expensive resistance bands, the TRX Glute Bands, are only $39.95 for a set of three, plus they come with their own mesh travel bag. (Pro-tip: the bag is big enough to fit the Exercise Bands, too, if you want to store everything in one place.)

Next, there’s the portability factor. Maybe you’re the person who brings a collection of kettlebells wherever you go, but the average person doesn’t want to lug extra weight. Resistance bands produce similar benefits to weights, but they’re lightweight and compact. You want a gym you can squeeze into a fanny pack? Invest in bands.

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Finally, there’s the efficiency consideration. Whether you opt for Exercise Bands for light toning, or Strength Bands outfitted with the new TRX Bandit as a substitute for cable-powered lifting, bands give you the freedom to crush serious workouts absolutely anywhere.

Ready to move?

You didn’t think we could tell you everything you need to know about resistance bands without sharing workout suggestions, did you?

Exercise Band Extras

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In a plank position, try adding TRX Exercise Bands around your forearms (in a high plank) or above your elbows (in a low plank) to challenge both your upper body mobility and your core stability. Trust and believe, the burn will set in fast. You can also try slipping an Exercise Band over your feet—around midfoot—for an amped-up Mountain Climber, Bicycle Crunch, Dead Bug, or Slow March.

Bonus Points on the Straps: Remember you can add the Exercise Band around your forearms when using your Suspension Trainer for upper body exercises like TRX Rows and Tricep Dips!

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Glute Band Burn

Whether you’re squatting with bodyweight or loaded weights, adding a Glute Band will shred your bum in the best way. Start with a basic squat, then experiment with jumps or lateral squat steps. When it’s time to hit the mat, you could also use the Glute Band to drive up the intensity of Fire Hydrant Lifts or Donkey Kicks.

Bonus Points on the Straps: Slip on a Glute Band before you rep out your TRX Front Squats, Planks, or Pikes. Warning: May result in extreme soreness and bragging rights.

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Strength Bands For the Win

Armed with your Bandit handles, there’s no limit to what you can do with Strength Bands. Consider super-setting exercises, first with your bands, then with your Suspension Trainer to compare how different tools affect your movement. Start with a Bandit Squat paired with a TRX Squat, then try a Bandit Chest Press with a TRX Chest Press, and finish with Bandit Lateral Raises followed by TRX Y-Flies.

There’s plenty of room in the fitness world for weights, Suspension Training®, and resistance. Look past the “either/or” dilemma when choosing gear, and embrace introducing tools like resistance bands to keep your body guessing. Remember, change makes your workouts interesting and enjoyable, and increases their overall effectiveness.

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Still looking for more tips and tricks with bands? Don’t forget that you can filter TRX Training ClubSM on-demand videos for the specific equipment you’re using, including Strength Bands, Glute Bands, Exercise Bands, Bandit, and—of course—the Suspension Trainer.

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