RESISTANCE BANDS vs FREE WEIGHTS
Both resistance bands and free weights are good tools for strengthening, whether that be for rehabilitation, or just general conditioning.
Resistance bands are made of elastic of different strengths and thicknesses. As the band is stretched, the tension increases, increasing the difficulty of the exercise.
Free weights on the other hand, such as dumbbells or kettlebells, are often made of metal, or heavy duty rubber. They provide resistance through the force of gravity acting on the weight, which means as the weight increases, so does that force on gravity, making the exercise harder.
Resistance Bands
Resistance bands are often the tool of choice in the early stages of a rehabilitation program, for a number of reasons, including:
- Low impact – using just body weight and the resistance of the band, it is more gentle on joints and muscles than free weights.
- Progressive – increase the resistance of the band as necessary.
- Versatile – a single band can be used to produce different levels of resistance, by using the stretch of it.
- Portable – they are lightweight and can be packed away to take anywhere!
- Affordable – often more accessible than free weights.
Resistance bands are also often used to target the smaller muscles, for example, the individual muscles of the rotator cuff complex, for stability. Because of the elasticity of a band, they provide variable resistance throughout the range of motion, meaning that as the end range is reached, you are working harder against the resistance of the band. This can be of benefit, as it allows you to work harder in the weaker points in the range of movement.
Free Weights
Free weights are often used to target the larger muscle groups responsible for heavy loading. It is also easier to apply the theory of ‘progressive loading’ with free weights, as a heavier weight can be chosen as desired.
Conclusion
In conclusion, both resistance bands and free weights have their place, it is very much dependent on the specific goals and priorities of the individual.