Given the wealth of bodyweight workouts freely available, investing in home gym equipment might not feel necessary. However, if building strength is your aim, adding some equipment could help you see and feel changes sooner.
The obvious choice is dumbbells, but Pilates instructor Jodi Montlake says there's a piece of equipment that will serve you far better, especially if you're on a budget—the resistance band.
"Resistance bands are light, cheap, and add strength and intensity to your workouts," says Montlake. "Plus, they can also help with stretching and mobility."
Bands add resistance to your workouts in the same way weights do (something we've explored in resistance bands vs dumbbells), making the movement more difficult so your muscles have to work harder, leading to muscle adaptation and growth.
But as well as adding resistance, bands can also modify some exercises. "Sometimes the band is there to make it harder, but sometimes the band can assist movements and make them easier by supporting you," says Montlake.
This makes them a great piece of kit for beginners. They're also affordable, so you can experiment with them rather than investing in an expensive pair of weights if you're new to working out.
Another benefit of resistance bands is their versatility. "With dumbbells, you usually need different weights for different exercises. Whereas with resistance bands, you can shorten the length to make it harder or lengthen it to make it easier," says Montlake.
The Pilates trainer recommends starting with a long resistance band at medium weight. "I prefer long bands because you can do more with them, especially when it comes to standing Pilates exercises," she says.
Here are three exercises Montlake recommends doing to get the most out of your resistance band, using it to stretch, strengthen and support your muscles.
1. Single-leg stretch
This is a mobility exercise where the band increases the stretch.
- Lie on your back and place the resistance band around your right foot, holding the other end of your band closer to your body to create tension.
- Straighten your right leg as much as you can, keeping the left leg on the floor.
- Keeping it straight, slowly lift your right leg and pull it toward you, feeling a stretch down the back of the hamstring.
- Hold for 30 seconds and repeat on the left leg.
2. Fire hydrant
This exercise will help you build strength in the lower body, with the resistance band adding tension and increasing the difficulty.
- Start on all fours, with your hands under your shoulders, your knees under your hips and your back flat.
- Place the resistance band around both legs, just above your knees.
- Engage your core, then lift one knee to the side until your thigh is parallel to the floor.
- Hold for a second at the top, squeezing your glutes then slowly lower your leg back to the starting position without letting your knee touch the floor.
- Repeat for 8-12 reps then repeat on the other side.
3. Roll-up
The resistance band is used in this exercise to support you and make the movement easier.
- Sit on the floor with your legs extended in front of you.
- Wrap the resistance band around your feet, holding the other end in your hands.
- Keeping your spine upright, extend your arms out in front of you holding the band.
- Relax your shoulders and brace your core, then lower your torso to the floor. Try to roll your spine down, vertebrae by vertebrae. Keep your arms extended and tension in the band. Finish with your back flat on the floor and your arms extended overhead.
- Roll back up slowly, using the band to help you move with control.
- Repeat for 8 reps.
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