The Truth About Resistance Band Workouts: Why They’re Way More Effective Than You Think

 

Today’s episode is all about a tool that so many women overlook but absolutely shouldn’t. If you’ve ever wondered whether resistance bands are actually effective, if they can help you build strength, or if they’re worth using when you don’t have a full gym setup, this episode is going to give you the clarity and confidence you’ve been craving.

If you’ve felt limited by your equipment, unsure if you’re doing movements correctly, or worried that bands won’t deliver real results, this episode will show you why that’s just not the case. Resistance bands are one of the most budget-friendly, portable, joint-friendly, and genuinely effective tools you can use, especially if you want to build lean muscle from anywhere.

Here’s what you will learn:

  • Why your body responds to tension, not equipment price tags

  • Why band resistance increases through the movement and how that boosts muscle growth

  • The science showing bands can build strength just as well as dumbbells

  • How bands improve stability, balance, and joint support

  • Why bands are perfect for travel, home workouts, and postpartum seasons

  • The five techniques that make band training more effective

  • The most common mistakes that keep people from seeing progress

  • How to apply progressive overload using nothing but bands

  • Why intention, tempo, and form matter more than anything else

This episode is your reminder that you don’t need a full gym to make real progress. When you focus on tension, control, and consistency, your muscles respond — whether you’re training with iron or a single twenty-dollar resistance band.

If you loved this episode, you may also enjoy:
4 Essentials for Crushing Workouts at Home

If you want more from me, be sure to check out… 

Website: www.juliealedbetter.com

Transcript

00:00

Hey there, beautiful human, you're listening to Embrace your Real with me, julie Ledbetter, a podcast where I empower you to just be you. With each episode, I dish you a dose of real talk and actionable advice for building your confidence, honoring your body and unconditionally loving your authentic self. Stay tuned. If you're ready to embrace your real, let's get it. Let's go. Hello and welcome back to another episode on the Embrace your Real podcast.

00:32

Today we're diving into a hot fitness topic and that's using resistance bands Like are they actually effective? Are they worth using? Will they help you build the body that you want? How do you use them correctly and what mistakes do you need to avoid when using them right? Those are all great questions, and that's why, in today's episode, we're going to be breaking down exactly why resistance band workouts are so effective, how to do them properly and what mistakes to avoid so that you can feel confident in your home workouts, no matter what your budget or setup is, or even if you're traveling this season, because fitness should never feel out of reach. You deserve to feel strong and capable right now, even if you only have a single resistance band and a very little space in your living room or your hotel room. But first let me share this review. She gave a five-star review and said love it so much. I make my daughter listen too.

01:21

I've spent the majority of my 37 years struggling to accept my body. I can remember announcing I was going on a diet in kindergarten. It has been an uphill battle, with comparison and native self-talk, only compounded by a world of Instagram and an ever-moving target of what beautiful is. I finally broke down recently because I'm just sick of this battle, and I stumbled upon Julie from an ad on Instagram for jeans Shout out for Antenna and I'm beyond blessed to hear her words. I've added this podcast to my teenage daughter's phone in hopes that she can learn how to love her body well before 37. Oh my gosh, this. First of all, you're the best mom. I just want you to know that you are an amazing mom and man.

02:07

I just think about if I had podcasts. That's really one of the heartbeats behind this podcast is I wish that I would be hearing these things that I'm sharing with you guys on a weekly basis. I wish I had that in high school, because I really do think that it would have changed so much of my journey. But I just want to encourage you. If you are kind of thinking like dang, I just wish I would have had X, y and Z. I would have saved so much time and energy. Yes, but yes, but this day moving forward is your option. This day moving forward is your opportunity for you to say no more right and for you changing that generational change by putting this podcast on your daughter's phone and hopes that she listens to it like that's what will make generational change. And so I just I am so proud of you and I'm so grateful for you and thank you so much for taking time out of your day to send in these reviews. These reviews really do mean the world to me and our team Just kind of know whether it's a specific episode or just in general. We'd love to hear how they're helping you. So thank you again. All right, let's just dive right in.

03:15

I can't tell you how many times I've heard women say things like oh well, I only have bands, like I'll start lifting when I get real weights, or I'd love to do workouts from home, but it's just too expensive to get all the equipment and honestly, I get it Like social media can make it look like you need an entire gym setup like a squat rack, a dumbbell set, like a cable tower, a treadmill, a 500 mirror that talks back to you. But that's just. That's not true, right? Here's the truth. You don't need a fancy setup to see results. Resistance bands are real resistance. They're not a cheap substitute or a beginner-only tool. They're one of the most versatile, budget-friendly and muscle-building pieces of equipment that you can own. When I personally was postpartum or when I was traveling or working out from home, like bands have really become my go-to because they do. They challenge your muscles in new ways, they improve your mind to muscle connection and they really have allowed me to build real, visible strength. You can do the same all while spending hundreds of dollars less or needing an entire garage gym.

04:18

The reality is, your body doesn't care how expensive your equipment is. It only knows the tension right, and so, whether that tension comes from a $200 dumbbell set or a $20 resistance band, your muscles respond in the same way through effort, control, consistency. A lot of people assume that resistance bands are just for light toning or warmups, while dumbbells are for the real results. But let me tell you that couldn't be further from the truth. Your muscles don't know the difference between a dumbbell, a cable machine or resistance band. Like I said, they only know the tension. And I'll repeat that one more time your body doesn't care how expensive your equipment is, it only knows and cares about the tension. Right, tension is what creates muscle growth, strength, body compositional change. It's not the tool that you use, it's how mechanical tension your muscles experience and how consistently you apply that over time.

05:12

But here's how the tension from a resistance band differs from a dumbbell. So when you lift a dumbbell the resistance is constant, right, it's the same at the bottom and the top of your rep. But with a band the resistance actually increases as it stretches and this means that your muscles are under progressive tension throughout the full range of motion, especially at the hardest part of the lift, where your muscles are typically the strongest right. For example, let's say you're doing a bicep curl, so with a dumbbell the hardest part is the middle of the lift. But with the resistance band the tension gets heavier as you reach the top, keeping your biceps fully engaged and firing. And this continuous tension is one of the most effective ways to simulate muscle hypertrophy. Right, which is just a fancy term of muscle growth.

05:59

But studies have shown that band training can produce comparable strength and hypertrophy gains to traditional free weights when you match the intensity and total workload. So one 2019 meta-analysis in the Journal of Sports, science and Medicine found that no significant difference between resistance bands and free weights for building muscle or improving strength. Let me repeat that again the Journal of Sports and Science Medicine found that there is no significant difference between resistance bands and free weights for building muscle. That's pretty wild in my opinion, but the key here is challenge your muscles to fatigue, whether that's with dumbbells or bands. Challenge your body and you will see results. And here's another perk bands actually force you to stabilize, so, unlike dumbbells or bands. Challenge your body and you will see results. And here's another perk Bands actually force you to stabilize, so, unlike dumbbells or machines, where the weight path is fixed, bands pull you in multiple different directions and that means that you're not just working the big muscles, you're actually firing those stabilizers, you're improving balance and you're strengthening your joints at the same time.

07:02

So if you've ever worried that band workouts won't give you the same results, stop, because you can absolutely start building the body that you want with some resistance bands alone. They do create that real mechanical tension, they promote that time under tension and they keep your muscles constantly engaged. All of those ingredients are the right ingredients for actual progress. So, again, it's not about the tool, it's about the intention behind the movement. When you use bands with control, intensity and proper programming, you're giving your muscles everything that they need to change. And the best part is you can take that gym quality workout anywhere no excuses, no expensive equipment, no limits. So here's your hint to take some bands with you while you're traveling, especially during the holiday season or if you're traveling for work.

07:49

Okay, so, now that you understand the science of why resistance bands are so effective, I wanna quickly reiterate some of the top benefits of using them in your workouts. Constant tension, and that equals constant challenge. So with dumbbells and machines, resistance oftentimes drops off at the top or bottom of the movement and that's why you sometimes rest mid-set, mid-rep, without even realizing it right. But with resistance bands, they don't let you off the hook. As the band stretches, the tension increases, which means that your muscles are working through the entire range of motion and there's no point where the muscle can relax. And that constant tension that is going to help you build that time under tension, which is one of the biggest drivers of muscle growth and strength. So, whether you're doing glute, kickbacks, shoulder presses, squats, your muscles are firing from start to finish, and that constant engagement adds up to serious results.

08:41

They also build strength and stability. So one of the biggest differences between bands and weights is that the bands actually pull you in multiple different directions. That instability, though, that's actually a good thing, because it forces your stabilizer muscles to engage and support you through every single rep. I want you to think of it like this so, when you do a banded row, your core, your shoulders, even your grip strength those are working overtime to keep that movement controlled, and that translates to better balance, coordination and joint stability All those things that help you move better and stay injury-free in your everyday life. Over time, this type of training helps you to not just look stronger, but feel stronger in real-world movements like picking up your kids, carrying groceries, hiking up a hill. They're also super joint-friendly, right. If you've ever had sore knees or shoulders or wrists after lifting heavy, you're going to love this one.

09:34

Resistance bands provide that variable resistance, meaning that they get harder as you stretch them, but lighter when your joints are the most vulnerable, and that makes them perfect for protecting your joints while still challenging your muscles. There's no sudden jolt of weight or compression, and the tension is smooth and controlled. They're especially great if you're recovering from an injury or you're postpartum or just want to train in a way that supports that longevity. You still get the intensity without the wear and tear. Best of all, they're portable and versatile. Right, no more skipping workouts because you're traveling or don't have a gym nearby. Bands literally weigh almost nothing. They fit in your suitcase and you can transform any space your living room, hotel room, even a park into a full workout zone. And, just like dumbbells, you can also apply progressive overload with them. That means you can keep making progress by using a thicker band or a heavier band, stepping farther out to increase that tension or slowing down your tempo. With one small set of bands you can train your entire body glutes, legs, back arms, tricep, core, biceps, all of those things. No bulky equipment required.

10:44

Bands are also perfect for muscle activation and burnout sets. So if you're someone who loves to lift heavy resistance, bands really deserve a place in your routine. They're incredible for muscle activation, especially in your glutes, like a quick round of banded kickbacks or sidesteps before you lift. That can help to wake up the muscles so that you can recruit them even more effectively during your workouts. On the flip side, bands are also amazing for burnout sets, like those final high rep movements that push your muscles to fatigue after a lift I want you to think about like banded squats after weighted lunges or banded pressers after dumbbell chest work. They can help you push past plateaus. They can increase that metabolic stress, which is just a fancy way of saying the muscle burn that builds that definition, and they add variety into your workouts without needing extra weight.

11:34

When you combine all of these benefits constant tension, stability, joint support, versatility, muscle activation it's easy to see now that bands are not less effective In many ways. They're smarter, they're more accessible, they're a sustainable way to train, especially for women who want long-term results and flexibility in their fitness routine. Especially for women who want long-term results and flexibility in their fitness routine. So now that you know how powerful resistance bands can be, I wanna talk about how to actually use them in the right way, because if you aren't used to them, you'll likely not see the results that you want, and if you're not using them right, this is very, very important Now that you know how powerful resistance bands can be, let's talk about how to actually use them the right way, because if they aren't used right, you're likely not going to see the results that you want.

12:20

So this is very important. But here's the thing. Just like with weights, your form and your technique matter. You can't just go through the motions expecting results. The more intentional you are with every rep, the more that you'll get out of it. So, whether you're brand new to bands or you've been using them for a while, these next tips are going to help you to maximize every movement so that you can start seeing results faster.

12:43

So number one is to control the eccentric, which is the lowering phase. This is one of the biggest mistakes that I see is people letting the band snap back after each rep, but that's where you're missing the magic the eccentric phase right, or the lowering part of the movement. This is where the most muscle damage, and therefore growth, happens. When you resist the pull of the band and slow it down, your muscles have to work harder to stabilize the control of the motion. So I want you to try this next time. I want you to count to three on the way back down, and you'll immediately feel the difference in how your muscles engage, especially in moves like banded squats, rows, presses, bicep curls. And number two is to adjust the tension, not just the reps.

13:25

So with bands, progression doesn't always mean doing more reps. Sometimes it means creating more tension. You can do this in three simple ways Move your hands closer together, step further away from your anchor point or switch to a thicker or heavier band. Even a one inch adjustment that can make a huge difference in intensity. I want you to think of it like adding a few pounds to your dumbbells. That's what changing tension does for your muscles with resistance bands.

13:53

Number three is anchor securely. So before every workout, take a second to double check your setup. Make sure that your band is anchored safely, whether it's under your feet, it's around a sturdy pole, it's attached to that door anchor. This isn't just about preventing the band from snapping although yes, please, please, please, for the love, protect your face but it's also about ensuring even resistance on both sides of your body. A secure setup is going to give you better form, better balance and better control, which all leads to better results.

14:25

And if you're using the Movement with Julie app, I actually have a video of how to set up and anchor your band so that you know especially if you're using that door anchor. It's really important that you learn how to set up and anchor your band so that you know especially if you're using that door anchor. It's really important that you learn how to do that so that you can anchor it properly. And the cool thing about the anchor in the door is that if it has hinges and you're using a hinge door, you have three different places to set that door anchor. So whether it's up high and you're doing like tricep pull-downs, or you're doing back flies or cable flies, or mid middle of the door hinge, where you're doing like back rows, or the lowest hinge, which is like bicep curls or glute kickbacks, all of those things, there's so many different things that you can utilize, but it's all so important that you do it safely.

15:11

Number four mix band angle. So bands give you something that dumbbells can't, which is the ability to change your resistance angle without needing extra equipment. So I want you to try pulling from different directions, like high to low, low to high, straight across. Those are going to allow you to target different muscle fibers. For example, doing a banded row from waist height hits your mid-back, while pulling from above is going to focus more on your lats and rear delts. Those subtle changes keep your workouts fresh and they also help you build a more well-rounded functional strength, not just aesthetic muscle.

15:48

Number five combine bands with body weight or dumbbells. So if you do have other equipment, don't be afraid to combine them. Adding a resistance band to your dumbbell squat or chest presses or hip thrusts, this is just an extra layer of tension and you'll feel the difference instantly, especially in your glutes and upper body. But even if bands are all that you've got, remember this you don't need heavy weights to make progress. As long as you're applying that tension, you're controlling the movement and you're challenging yourself, you can build muscle and strength and endurance with nothing but a few simple bands.

16:20

So now, before you go grabbing bands and jumping into your next workout, I want to make sure that you're not making some of the most common mistakes that can really slow down your progress when it comes to resistance bands. Because here's the thing resistance bands work incredibly well when you use them correctly, but if your form or your setup or your tempo is off, you might not be getting the full benefit, and these mistakes are super common. Trust me, I've made them too. But once you fix them, you'll start feeling that deep, satisfying muscle engagement that tells you that your workout is actually working. So let's break down the five biggest mistakes that people make.

16:55

While Number one is rushing through reps Like the number one mistake that I see with resistance, bands is moving too fast, and this goes the same for dumbbells as well. But bands are all about how you control them and also about time under tension. That is the key to muscle growth. So when you rush through those reps, you are literally skipping the part of the movement that actually challenges your muscles to adapt. So I want you to try slowing things down, especially on the way back to your starting position. That slow, steady resistance that's what's going to create those micro tears in your muscle fibers the good kind, the kind that rebuilds stronger and more defined over time. So the next time that you're doing like banded squats or rows or bicep curls, I want you to count to three on your way down. You will be amazed at how much harder it feels.

17:45

Number two poor form or anchor points. So because bands rely on tension, the setup is literally everything If your anchor point is uneven or one side of your band is longer than the other, your muscles will end up working. One muscle will end up working harder than the other, which is going to throw off your form and your balance. So, before every set, I want you to take a few seconds and make sure that your bands are even, they're secure and they're positioned correctly. Remember, a good setup not only protects you from injury, but also ensures that you're training both sides of your body equally.

18:17

Number three is not tracking progress. So, just like with dumbbells, you can absolutely apply progressive overload with bands, but you have to track it. You cannot guess your progress right. Keep a simple log of your workouts how many reps you did, what band you used, how far you stretched it and, over time, your goal is to increase the tension by stepping out further or switching to a thicker band, a heavier band or adding reps with the same level of control. That's how you know you're progressing, not by how sore you feel the next day, but how much more tension you can handle with great form.

18:49

Number four is neglecting full range of motion. So, because resistance bands get tougher as they stretch, it's really tempting to shorten your reps or stop before it gets hard, but that's exactly where the real work happens. So going through that full range of motion that's going to ensure that you're training your muscles from start to finish. You're building strength and flexibility at every angle. And if you're doing like glue kickbacks, I want you to extend fully. If you're rowing, I want you to pull all the way back and squeeze Every inch matters. And over time, that consistency adds up to a stronger, more defined muscle. And over time, that consistency adds up to a stronger, more defined muscle.

19:25

And last but not least, number five is thinking bands are only for toning. So let's go ahead and throw out the word toning, because what most people call toning is actually just building lean muscle while managing your body fat. And guess what? Bands do that beautifully. When you challenge your muscles with enough resistance, they adapt, they grow, they become more defined, no matter what tool you're using. So if you've been avoiding bands because you think that they're only for beginners or toning, I want you to think again. You can absolutely build strength, build endurance, build visible muscle definition, all with a set of bands and just the right approach.

19:58

If you've ever felt like you can't make progress without a full gym, I want you to know that that's not true. You can absolutely transform your body using just a few resistance bands. I also, inside my Moot with Julie community, I have this section on the app called Flex Workouts and I have banded only workouts. So if you just have a few pair of bands and I will also link the exact bands that I get off of Amazon they're like 25 bucks and I'm telling you, they come with like a carry bag. They come with adjustable handles so you can take the handles off and use like an ankle strap or a heel strap for glute kickbacks. They're so versatile and they're amazing.

20:37

You really don't need fancy equipment. You don't need a ton of space, ton of space or a huge budget. You just need a plan. You just need consistency and a willingness to show up for yourself. So whether you're at home, you're traveling or just prefer to keep things simple, you can still follow the same science-backed programming that gets real results, because, at the end of the day, it's not about where you work out, it's about how you show up, and when you show up with intention, even a single resistance band can change your entire body. Okay, so before we wrap up today's episode, let me quickly recap what we covered because there's so many golden takeaways in today's episode, so I just want you to kind of take all of these little golden nuggets so that they can be at the forefront of your mind.

21:18

Resistance bands they're real resistance right. Your body doesn't care if it's a dumbbell, if it's a cable machine or a $20 band, it only cares about tension, and that's what drives muscle growth and strength. The science proves that they work. Studies have shown that resistance bands can build just as much strength and muscle as traditional weights when you match the intensity and control. It's really all about consistency, not the price tag of the equipment. Bands do create constant tension and stability, so they challenge your muscles through the entire range of motion while engaging in those stabilizers, improving balance and protecting your joints, making them one of the most joint friendly tools that you have. You also can use them anywhere, so at home, on vacation, in your living room, at the park. Resistance bands make it possible to train your entire body without a bulky setup or expensive gym membership. And, last but not least, results come from intention, not equipment. So when you move with control, you challenge your muscles and stay consistent, you'll see results. It's not about having more. It's about making the most of what you already have.

22:24

And again, if you want to put all this into practice and use resistance bands, whether you just have resistance bands, I do have a couple of flex workouts in there. I will tell you I don't have a full banded only program right now, but I do have some banded only workouts in there, like if you're traveling and if you want to have, if that's all you have available. But I do also utilize bands a lot inside my Moot and Julie community. Even though they are dumbbell only workouts, I do program banded movements and I always give either a body weight or a dumbbell alternate. So if you don't have bands, you can still do the workout as well. But you can learn more by going to sale that's S-A-L-Emovementjuliecom. Whether it's upper body, it's lower body, it's cardio and core, it's shoulders and glutes, full body, I have five brand new workouts for you every single week and all it is is 20 bucks a month. So basically it's about a dollar a workout and you get brand new dumbbell only workouts and they do utilize resistance bands. And then you also get a whole separate section called flex workouts and I do have a banded section there with some upper body workouts, some lower body workouts, so that you can just use your bands there. You can go to sale that's S-A-L-Emovingjuliecom. But trust me, with the right plan, with the right guidance, or even just a single resistance band, you can absolutely still build a strong, confident body. So I hope that this was helpful for you.

23:53

If you loved today's episode, I know you will also love episode 229, four Essentials for Crushing Workouts at Home. I will go ahead and link that in the show notes below, as well as my favorite resistance bands from Amazon, so you can go ahead and click that. They're incredible. I'm telling you. They are so worth the money. So, even if you have some dumbbells, but you also want to start incorporating some bands resistance bands into your workouts, they're great, especially for, like glute kickbacks and for tricep pushdowns and for lat pulldown. I mean there are so many different things that you can do with bands, so I will link all of those things in the show notes that you can easily go check that out.

24:31

But that is all that I have for today's episode. I love you so dang much. I mean it and I'll talk to you in the next one. All right, sister, that's all I got for you today, but I have two things that I need you to do. First thing if you are not already following me on the gram, be sure to do so. Julie, a ledbetter yes, it's with an a in the middle for that daily post-workout real talk, healthy tips and tricks and honest accountability to keep your mind and heart in check. The second thing be sure to subscribe to Apple Podcasts to never miss an episode. Thank you so much for joining me. It means the absolute world, and I'm going to leave you with one last thought. The most beautiful women that I have met in my life are the ones who are completely confident and secure in being authentically themselves. Remember that beauty goes so much deeper than the surface. So go out there and embrace your real, because you're worth it. Thank you.

 
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