“Resistance Band Training” sometimes called “Elastic Resistance Training” or simply
“Band Training” is an approach to building strength using stretchable Bands or Tubing
of various kinds. This is in contrast to the “Weight lifting/Weight training” approach that
probably comes to mind for most people when they think about ways of working out to
get stronger.

Resistance Band Training (RBT) has actually been around for a long time. In their
excellent book “The Scientific and Clinical Application of Elastic Resistance”, Page and
Ellenbecker report that “elastic resistance” has been used as a strengthening mode for
more than 100 years! They cite a product named “The Whitely Exerciser” which, way
back in 1901, claimed to produce …

“Strength for Men, Grace and Beauty for Women, Perfect Development for Children”

During the 1960s and 1970s RBT was known predominantly for physical therapy or
rehabilitation of various kinds, but there was still no published research.

History of Elastic Resistance Research

Actual Research on the effectiveness of RBT started late in comparison to conventional
“Weight Training”. The first peer reviewed RBT study was not conducted until the early
1980s (Aniansson, 1984). The subjects were women ages 65+, who followed a 2x week
program for 10 months using a combination of “elastic bands” and body weight
exercises (NOTE: Program details were not well described in this paper). At the end of
the program, the authors reported increases in isokinetic leg strength, and muscle mass
as measured with biopsy.


In the Discussion section of their paper, the authors stated …

“It seems that the women in this study had become ‘younger’ in terms of muscular
strength.”

Since this first study, Research has consistently reported that RBT is as effective as
weight-based resistance training.

Current Research on Resistance Band Training

In recent years a number of major meta-analyses and systematic reviews have been
published, analyzing the results of RBT studies. For example Seguin et al. (2022),
published a systematic review of 24 studies using a variety of research designs, with
subjects aged 18 – 65 yrs. The authors summarized their findings as follows:

“Elastic resistance training elicited positive effects for both strength and performance
parameters regardless of intervention duration. Similar significant increases were
observed in isometric strength and 1RM strength across durations.”

Zhao, et al. (2022), published a meta-analysis of resistance training in older adults with
studies using different strengthening modes (RBT, kettlebell, body weight, and weight
training machines). The findings of this review was, in part, that …

“ … moderate-intensity resistance training using elastic bands may be the best training

prescription for elderly patients with sarcopenia.”

Studies have also compared RBT to other strengthening methods. For example Safons
et al (2021) compared machine-based resistance training to RBT over a 12 week
training period in older adults. No differences in strength or functional outcomes were
observed between the groups.

Friere et al. (2022), compared 2 types of RBT (Bands and Tubes) with weight training
machines. The authors concluded that …

… resistance training using elastic components presented similar effects on muscle
strength, health status, exercise capacity, body composition and daily level of physical
activity in individuals with COPD.

Takeaway Message
Research tells us there is no appreciable difference in strength or muscle mass gains
between RBT and other modes of strength training

To quote Page and Ellenbecker the benefits of elastic resistance for training are

“…low cost, simplicity, portability, and versatility”

Also, importantly, this mode of training does not rely on gravity for resistance, making it
highly suitable for home-based training.

Research Studies cited
Aniansson, et al., 1984. “Effect of a Training Programme for Pensioners on Condition
and Muscular Strength.” Archives of Gerontology and Geriatrics 3: 229-41.
https://pubmed.ncbi.nlm.nih.gov/6525000/

Atha, J. 1981. Strengthening Muscle. Exercise and Sports Science Reviews 9: 1-73

https://journals.lww.com/acsm-essr/citation/1981/01000/strengthening_muscle.1.aspx

Freire, et al. Resistance training using different elastic components offers similar gains
on muscle strength to weight machine equipment in Individuals with COPD: A
randomized controlled trial. Physiotherapy Theory and Practice 22: (1) 14-27
https://pubmed.ncbi.nlm.nih.gov/31975638/

Page, P. and Ellenbecker, TS. The Scientific and Clinical Application of Elastic
Resistance. Human Kinetics, Champaign, IL. 2002
https://bit.ly/4lWvN3c

Seguin, et al. 2022. The Efficacy of Upper-Extremity Elastic Resistance Training on
Shoulder Strength and Performance: A Systematic Review. Sports, 10, 24: 1-15.
https://pubmed.ncbi.nlm.nih.gov/35202063/

Safons et al. 2021. . Effects of Resistance Training With Machines and Elastic Tubes on
Functional Capacity and Muscle Strength in Community-Living Older Women: A
Randomized Clinical Trial. Journal of Aging and Physical Activity. 29: 959-967.
https://pubmed.ncbi.nlm.nih.gov/33863854/

Zhao, et al. 2022. The Effect of Resistance Training on the Rehabilitation of Elderly
Patients with Sarcopenia: A Meta-Analysis. Int. J. Environ. Res. Public Health. 19: 1-13
https://pubmed.ncbi.nlm.nih.gov/36497565/