Resistance Bands vs Weights: Which is Better?

Fitness enthusiasts often debate resistance bands vs weights, arguing in favour of one over the other. But the question remains, is one truly superior or can they both have different benefits for their intended users?

We're going to answer these questions by looking at the following topics: 

Contents:

• Advantages of Resistance Bands vs Weights 
• Advantages of Using Free Weights vs Resistance Bands 
• Do Resistance Bands Build Muscle as Effectively as Weights?
• When To Use Free Weights Vs Resistance Bands

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Advantages of Resistance Bands vs Weights 

When it comes to the debate of resistance bands vs free weights, the former certainly has many benefits that often go overlooked by many fitness professionals and general enthusiasts. 

Before moving on to the free weights section, especially if you're a bodybuilder, take a moment to read through this section. You never know, it could come with some surprises that help you out in your training!

#1 - Resistance Bands Are Flexible: In More Ways Than One!

Let's just state the obvious, yes resistance bands are physically flexible! But they're also a highly versatile piece of equipment that can be adapted to suit a variety of strength training techniques. 

This is because when they're pulled in a specific direction, the resistance works in the opposition. For example, if you're doing bicep curls and stretching from the ground, the resistance will be downwards. 

Alternatively, when attached to a higher surface for chest flys, the resistance direction is reversed around the body, almost horizontally.

You can therefore manipulate the direction of resistance with various training styles. This allows you to access different parts of the body with a singular piece of equipment. 

#2 - It's Easy to Control Resistance Bands

When it comes to debating resistance bands vs free weights, it's no secret that the former is far easier to control! 

When we talk about "control", our focus is on the fact that the resistance strength of a band increases as it is stretched through the range of motion of an exercise. 

This makes it the perfect option for beginners, as it gives users the ability to safely find their optimum resistance strength without putting themselves in danger. As a result, you can avoid any nasty injuries that may occur when attempting to lift something that is too heavy, too soon.

But it's not just beginners who can benefit from this, seasoned fitness professionals and enthusiasts also need to learn how to control their training. With these limitations, you will be able to feel when your muscles either reach exhaustion or their full range of motion.

#3 - You Can't 'Cheat' When Using Resistance Bands!

Another point in the battle of resistance bands vs weights is that a lot of people unknowingly cheat when they use free weights for strength training. 

Due to the direction of resistance always being downwards for free weights (or the laws of gravity), they tend to keep in motion once they are mobile unless stopped by the user. They pick up momentum due to their weight, and they become harder to control. 

An example of this in practice would be when gymgoers perform bicep curls with a dumbbell. When things start to go south in terms of muscle exhaustion, some people start to use momentum to aid them in lifting the weight. 

This constitutes 'cheating' as it involves using momentum from the legs and back, muscles not intended to be engaged in this exercise. The biceps don’t receive any benefits from the exercise when momentum is used, and it makes it pretty useless.

One advantage of resistance bands vs weights is that it’s not possible to use this kind of momentum. This is because the bands work on resistance strength levels rather than mass or weight, meaning you're on your own and can't rely on gravity!

#4 - Resistance Bands Can Aid in Injury Rehabilitation!

As we continue our debate of resistance bands vs free weights, we must acknowledge that both pieces of equipment can be used for rehabilitation purposes. However, bands are undoubtedly safer to use in this context. 

As we mentioned earlier in this article, bands allow the user to gradually increase the resistance as they stretch them. In addition to this, they provide a greater amount of control compared to free weights. 

This is better for rehabilitation due to the gravitational pull, limited direction of resistance, and the constant weight of free weights. Essentially, resistance bands are steadier, meaning the user is less likely to push themselves to hard and further aggravate the injury.

Another thing to note is that resistance bands are much cheaper and more portable when compared to free weights, making them much easier to get access to without a visit to the gym during rehabilitation. 

If you've ever suffered an injury whilst strength training or just want to avoid one altogether, be sure to check out our article on Common Weightlifting Injuries and How to Prevent Them!

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Advantages of Using Free Weights vs Resistance Bands 

As our discussion on weights vs resistance bands is an equal debate, it's only right to discuss the opposing side of this argument. This next section will discuss the benefits of using weights and why they may be better suited for some users over bands.

#1 - Free Weights Offer Better Accuracy 

One of the biggest advantages of using free weights vs resistance bands is that they are extremely accurate!

What we mean by this is that they are always marked according to their weight, whereas resistance bands can be ambiguous. Some are marked, but not often by an accurate amount of lbs of resistance they contain. 

Even if they are marked with a specific strength of resistance, you will only feel the full resistance if you stretch the band to its very limit. 

With free weights, you get what you’re given and that’s that, there is no ambiguity involved and you will be able to lift whatever you feel comfortable with.

#2 - It's Easier to Progress Your Training With Free Weights

Bodybuilders and fitness fanatics will use this as the main reason to ditch bands in favour of free weights, so we’re hardly going to ignore it! 

One main issue that people see with bands is that they have limitations when it comes to strength and muscle mass progression. 

Free weights allow you to quickly max out your personal best and therefore progress to heavier weights in just a few weeks. This is mainly because if they are used properly and without the assistance of momentum, your muscles take on their full (and constant) weight. 

As your muscles adapt to taking on a constant weight, they ultimately become stronger than they would from straining against a variable weight for the same amount of time. 

Overall, weights have more scope for improvement over time. The ‘heavier’ models of resistance bands only go up to 200 lbs, which is equivalent to around 90kg.

Although this is an excessive amount of resistance, it is only completely achieved when the bands are stretched to their full capacity, whereas 90kg dumbbells always provide this amount of resistance. 

We’re not saying that bands are completely inferior or can’t provide you with similar strength or muscle mass, but weights are probably the better choice if you’re looking to go into full-blown bodybuilding or to gain muscle mass in a hurry. 

However, if you compare resistance bands vs weights for weight loss, resistance bands will be better for helping you lose body fat if you're overweight.

#3 - Free Weights Are Considerably More Durable 

In the debate between free weights vs resistance bands, one less talked about point is the durability of each piece of equipment. You may now be questioning, 'why does this even matter?' - Well it matters because you should be prioritising long-term value over immediate cost savings.

Although resistance bands are typically more affordable than weights, concerns about their durability are common among fitness enthusiasts. Depending on their quality, they may snap, become slack and offer less resistance than the once did. 

In contrast, free weights are made of more sustainable materials than rubber and/or plastic, therefore they tend to last longer.

Whilst this may have initially appeared to be an inconsequential point in the wider debate, you should now consider how durable both pieces of equipment are when deciding where to invest your money. 

#4 - There Are a Greater Variety of Weights 

If we’re looking at resistance bands vs weights in general, it becomes quite clear that weights provide more variety and are available in so many different forms, including:

• Free weights - dumbbells, kettlebells, barbells, medicine balls, sandbells, sandbags, etc.
• Weight machines - leg press, hip adduction, hip abduction, leg extension, bicep curl, tricep extension, etc. 

Weights offer a wide range of options, from barbells to weighted bags, showcasing their versatility. This gives them plenty of ammunition in the battle of resistance bands vs weights. 

Although resistance bands do come in different forms, they are certainly not as varied as weights. Let’s face it, you can only design a band a certain number of ways yet with weights you can get creative. 

The list of objects that can have weight added to them seems endless, and we can only imagine the new fads of weights that will be released in the future.  

Do Resistance Bands Build Muscle as Effectively as Weights?

One of the most frequently asked questions when it comes to resistance bands vs weights is ‘Do resistance bands build muscle?’. 

When observed out of context, this question is easy to answer is yes, of course, they do.

They pack a good amount of resistance considering their size and price, and if your main goal is to burn fat and gain muscle mass they can certainly help you to achieve your goals alongside a nutritious diet. 

However, we’re going to take things a little deeper than the initial question of ‘Do resistance bands build muscle?’, as we don’t think that that’s all you’re asking. We’re going to assume that the real question is can they build muscle as effectively as weights?

If you’re looking to get lean or gain some muscle mass and burn fat, resistance bands will get you the same if not very similar results with regular use (especially if you’re working up to the higher resistance levels). If you'd like to explore this topic in greater detail, check out our article on the benefits of resistance bands here!

However, if you’re looking to gain some serious muscle and dramatically transform your body, weights will get you better results (and faster). If you’re already shredded from strength training with weights though, resistance bands can certainly be great for maintaining muscle. 

With this in mind, we can confidently say that the debate between resistance bands vs free weights can be somewhat biased, and will always be influenced by users' personal preferences and goals. 

When To Use Free Weights Vs Resistance Bands

We've now established that the 'debate' between resistance bands vs weights isn't as simple as saying one piece of equipment is superior to the other. With this in mind, let's discuss various scenarios and decide which option you should choose. 

If you're a beginner, using resistance bands may be the ideal choice. Not only are they far less intimidating than weights, but they are easily transportable allowing you to practice and gain confidence in any location.

Beginners will find resistance bands easier to use due to their lighter resistance and reduced risk of injury. However, should the worst ever happen, this piece of equipment can be used to aid in rehabilitation, encouraging joint stabilisation and muscle recovery.

Free weights on the other hand are great for strength training and cardio. They provide the necessary resistance for progressive overload, allowing you to gradually improve your practice over the passing weeks. 

They can also help you maximise your efforts for exercises like squats, deadlifts and bench presses requiring stable and controlled movements. When it comes to cardiovascular workouts, free weights can help increase heart rate and challenge people's endurance levels. 

Ultimately, the choice between free weights vs resistance bands depends on individual preferences, fitness goals, and specific workout requirements. Take all of these into consideration before determining which piece of equipment is right for you in the moment, you may even find that it's a combination of the two. 

Conclusion

We’re drawing near the end of our debate over resistance bands vs weights, which calls for a real answer for our readers. As we stated in the section above, the answer may not be as simple as one over the other and may require you to use a combination of the two. 

Think about it; there are many advantages and disadvantages to both, so you may as well take all the advantages and leave with no downsides. 

For example, if you train with both weights and resistance bands, you’ll never get bored. You’ll always have bands on the go when you’re travelling and a nice set of weights to come back home to. 

Alternatively, weights can help you bulk up considerably. However, if you're looking to get lean and improve your overall fitness then resistance bands are going to be your go-to. 

See, there are so many instances where the benefits of each practice help to balance out any potential disadvantages. It's for this exact reason that we strongly recommend using both pieces of equipment. 

Before You Go!

That concludes our debate between resistance bands vs weights, armed with this knowledge you will be able to go out and improve your own fitness regime.

But, if you'd like to help others do the same enquire about our Level 3 Personal Trainer Diploma today! In doing so, you will be able to work with clients 1-to-1, providing them with expert fitness tips like the ones featured in this article.

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