Exercise

Resistance Bands Versus Weight Machines, Which Is Better?

September 2, 2009
By J White

Resistance bands or weight machines, which is better? Each has their advantages and disadvantages. Resistance bands are convenient and easy to use, but only offer resistance when you stretch them. Weight machines of the other hand offer resistance throughout the entire motion. However, they are big and bulky and even hand weights carry a certain amount of risk when using them.

But are these differences enough to effect the outcome of similar exercise programs? To answer this question a study was performed on sedentary middle-age women. In the study the effects of a short-term resistance program using elastic bands versus weight machines were determined.

The Study

To perform the study, 45 healthy sedentary middle-aged women were assigned to 1 of 3 groups. One group trained with resistance bands, another group trained with weight machines, and a third group was used as a control. As for the exercise groups, each group trained using a periodized muscular endurance program twice a week for 10 weeks, with a total of 6 exercises per session for the major muscle groups.

To equalize exercise intensity, the targeted number of repetitions and rate of perceived exertion in active muscles was monitored. And to assess the results of the program, knee push-ups and a 60-second squat test were used to test their strength change.

After the end of the program, the researchers found that both the elastic band group and the weight machine group showed increase in the number of repetitions performed for both the knee push-ups and the 60-second squat test. None of the measurements for the control group varied significantly.

Another important finding in the study was that the measurements of body composition showed a decrease in fat mass and an increase in fat free mass.

As for which resistance device is better, the researchers concluded that at least in the early phase of strength training, elastic bands can offer benefits similar to those that are obtained from weight machines.

What it means for you

This means that if you happen to be a couch potato, initially working out with elastic bands can have comparable effects as working out with weight machines. And given that bands are much cheaper and more convenient to use, sticking to a set exercise program may be easier, since, when using elastic bands, you have fewer hoops to jump through to start and to stay on an exercise routine.

So if you been hesitant about buying resistance bands, go ahead and make the plunge. They will help you to build fat-free mass and decrease body fat, plus increase your strength that compares with using weight machines. If you find that after you have built yourself up and that you need more of a challenge, you can always buy bands with more resistance, or even jump the ship and start using weight machines.

Source:
The Journal of Strength & Conditioning Research 22(5):1441-1448, 2008

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