Could this piece of budget equipment help get you strong?

When you think about strength training, you’ll most likely think about training with weights.

But weights aren’t the only piece of equipment that can get you strong.

A resistance band is an easy, cheap, light piece of equipment that can help you build strength and progress over time.

As we launch Joe’s First Steps to Strength programme on The Body Coach app – a 4-week training programme designed to help those new to strength training – we wanted to find out more about the benefits resistance bands can bring.

We spoke to Steve Winnan, a PT who uses Meglio resistance bands, to find out more.

How do resistance bands work to train the body?

A resistance band is essentially a stretchy rubber band – when you stretch a band, your muscles work against the resistance, and the further you go, the harder it gets, explains Steve.

“Unlike dumbbells or machines that rely on gravity, bands give you constant tension all the way through the movement – that makes them great for building strength at every stage of an exercise.”

Of course, weights are brilliant for building strength, too. “But they only challenge you in one direction – straight up and down. Bands add resistance in every direction, so your stabiliser muscles have to work harder. That’s brilliant for balance, injury prevention, and sports performance.”

What other benefits do resistance bands have?

Bands are friendly on the joints, says Steve, which is a big benefit. As you use them, you can strengthen and stretch at the same time, helping with mobility and flexibility.

“In my personal training and rehab work here in Cornwall, bands are often the first step back into exercise for people dealing with stiffness, arthritis, or recovering from an injury,” adds Steve.

The good thing about bands is that they’re also “adjustable, portable, and easy to scale up or down”. As the resistance increases gradually, it can be safer and easier to control.

But they’re also great because of how light and portable they are – you can keep one in your bag, or desk, or drawer, and use it on the go. “I always say they’re the handiest training tool to carry anywhere,” says Steve.

“Life isn’t lived in straight lines. You twist, reach, bend, carry shopping, or get up off the sofa – and bands help train those real-world movements. Studies back this up, showing that band training improves functional movements like sit-to-stand, walking speed, and balance.”

So, will they help me build strength?

Yes! They can be great for toning and endurance, as well as building muscle mass, says Steve. “The key is using enough resistance and progressing over time,” he adds.

Are they for me?

“A lot of people think bands are only for beginners or for rehab, but the truth is they’re useful at every stage of your fitness journey,” says Steve.

“Long-term, they build strength, mobility, and balance while keeping stress off the joints. They keep training consistent – and that’s where the real progress comes from.”

Joe's First Steps to Strength Programme – a 4-week training plan to build strength using only resistance bands – will be launching on The Body Coach app on 1 November.

This article was written by The Body Coach content team.