Can You Build Muscle With Resistance Bands? Here’s What You Need To Know

Can You Build Muscle With Resistance Bands? Here’s What You Need To Know

When building muscle, many gym goers instantly opt for dumbbells and weight machines. However, there has become an increased interest in different muscle-building methods, one of which is using resistance bands. Resistance bands are small but effective pieces of equipment used by all kinds of people around the globe. In this blog post, we’re answering the question ‘can you build muscle with resistance bands?’ We’ll also discuss what do resistance bands do and the benefits of resistance bands.

Do Resistance Bands Build Muscle?

Yes, you can build muscle with resistance bands. They can be extremely effective pieces of equipment when it comes to building muscle. Find out more about what resistance bands do and how they work below.

What Do Resistance Bands Do? And How Do They Work?

So, alongside building muscle, what do resistance bands do? Resistance bands make the body work harder by adding resistance to movements. When a person loops a resistance band around their arms or legs and continues doing actions they would usually do, these bands create a sense of resistance that means the body has to push harder than usual. More effort is required and muscles have to work harder, which can lead to them becoming stronger.

Benefits Of Resistance Bands

There are many benefits of using resistance bands, including:

Build Muscle

As discussed previously, resistance bands can help to build muscle. When looped around arms or legs, they add extra tension when a person is doing movements, which means muscles have to work harder.

Increase Strength

Along with building muscle, resistance bands also help to increase a person’s strength. Muscles have to work harder than they usually would, thus leading to increased endurance and strength.

Man using a resistance band for injury recovery

Assist With Injury Recovery

Bands do not put pressure on joints, which makes them an ideal choice when recovering from injury. They allow individuals to gradually build muscles and are great for low-impact workouts at home. Resistance bands allow people to enable the activation of targeted muscles and can hugely help weakened muscles recover over time.


Unlike dumbbells or barbells, resistance bands are affordable. Once you buy a resistance band or set of bands, you do not need to regularly replace them, therefore this one-off cost works as a small but very effective investment.


Resistance bands are highly versatile pieces of equipment and can be used to target several parts of the body. You can place them around calves, around both hands or arms, with each position targeting different muscles.

Cropped image of a man doing strength training using a resistance band outside


You don’t have to restrict resistance band usage to the gym - they can be used anywhere, whether that’s at home, during lunch breaks or a stroll in the park. Simply place your band in your bag and use it whenever you please.

Drawbacks Of Resistance Bands

Along with benefits, there are some drawbacks of using resistance bands, such as:

May Limit Movements

If resistance bands are too short, they may restrict exercise movements due to a limited range of motion. This may make them ineffective in aiding your workout, therefore we recommend buying bands that are not too short and are suitable for your height.

Risk Of Breaking

Although resistance bands are safe to use, there is a risk of the band breaking or snapping if used incorrectly. To prevent this from happening, you should follow the correct instructions when using bands. If you suspect a band is close to breaking, avoid using it and replace it immediately. Here at Exersci, our resistance bands are made of 100% natural latex, and are durable and environmentally friendly. We always ensure the highest quality for all our products.

Cropped image of 3 women using resistance bands at home


Not Suitable For Everyone

Resistance bands are not suitable for everyone. People with muscle injuries, blood pressure concerns and cardiovascular issues should refrain from using bands, as they may cause more harm than good. If you are unsure whether choosing to build muscle with resistance bands is a suitable choice for you, you should consult your doctor or healthcare provider. They will be able to advise you and offer alternative options if necessary.


How To Use Resistance Bands At Home

There are many ways to use resistance bands at home. Band placement and specific exercises to do while wearing a resistance band will depend on your individual goals. However, you can find general tips for how to use resistance bands at home below:

Choose the right resistance band

You may have noticed that resistance bands come in different colours. These colours represent different levels of resistance and while colours may be similar for different brands, it is not unusual for there to be slight differences. Therefore, you should always check colours and resistance levels for each brand, to ensure you choose the right bands for your needs.

Maintain correct form

Incorrect form can ruin your entire workout, targeting the wrong areas, adding unnecessary strain and potentially causing injuries. You should practise good posture when using resistance bands, use steady, controlled movements and have a stable base, which will help you to maintain the correct form.

Gradually increase resistance levels

If your current set feels too easy for you, it may be time to progress to a higher level of resistance. Some ways to progress when using a resistance band include increasing repetition, increasing sets or moving up to a band with a higher level of resistance.

Listen to your body

If you experience unusual pain or discomfort, your body may be trying to tell you something. You should stop your workout and reassess band placement and posture to identify the cause of the pain. If this does not work and you continue to feel pain after reassessing, you may need to stop the workout completely and contact a professional who can advise you on the next steps to follow.

Red and black resistance bands next to pink dumbbells on blue exercise mat


Resistance Bands vs Weights: Which Are More Effective?

Above we have mentioned the benefits and drawbacks of resistance bands. But which are more effective when it comes to resistance bands vs weights? The fact is that both resistance bands and weights can be extremely effective tools for building muscle. They both cause tension in muscles, thus making people work harder to carry out their usual workout exercises. The more effective choice depends on your individual goals and requirements.

Having said this, weights generally tend to be better for increasing muscle mass, due to the ability to progressively increase the load. Resistance bands are somewhat limited in this area, as it is not as easy to increase resistance, which is essential for muscle growth. Nonetheless, resistance bands can help to increase strength and muscle, and also bring the above-mentioned benefits.


You should now have a better understanding of the benefits of resistance bands and why they are effective choices for building muscle. Small but mighty, resistance bands can help you achieve your muscle-building goals.

At Exersci, we combine exercise and science to provide high quality gym equipment for everyone. You can browse our resistance bands here or for more information about our products, get in touch today. A member of our team will be happy to assist you with any queries you have and make tailored recommendations for you.