Using resistance to build strength

Resistance bands:

I personally always have a resistance bands on hand no matter what – wether I am traveling or at home.  I keep a few in my suitcase and have a set in my home gym.  My trainer also uses them with me for exercises that engage my range of motion such as a monster walk or banded lateral walks. Moves where range of motion is there and the functional exercise readily there.

I personally love to integrate them with cardio exercises at home and when traveling. They are a way to get the bang for your buck when doing a cardio workout by providing an extra level of resistance in addition to your own body weight.

According to the USA Today A study in the February 2010 issue of the journal “Physical Therapy” states that both resistance bands and dumbbells can produce high levels of muscle activation. Weight training is, however, a better choice if you are an advanced exerciser and your goal is to increase your existing strength. Heavy resistance bands are often very rigid. This limits your range of motion and prevents you from getting full strength benefits.

Free weights:

I do love weights when it comes to really building out my lean muscle mass and love to use them when the range of motion is limited and the resistance of the weight will help me achieve the resistance I am looking for when a band couldn’t get in the muscle the same way for example back squats, deadlifts

I am a fan of using a combination of the two, when I am traveling or doing a cardio workout, I frequently use bands but when I am working on specific fitness goals I often look to weights to help me level up my fitness game.

Body weights:

I love body weight exercise for things where only body weight will do like push ups, burpees, nasties etc. For exercises where you need a pretty much full up and down motion in a way that a weight just wont work. I have gotten amazing progress in my strength form just a push up that helped me lift more free weight in my bench press. 

The message and experience I have had is that its  study of one when it comes to determining  what kind of weight bearing exercises you need. I do think mixing and matching is a good idea.