Q: Is there a difference between strength training using weights and “resistance” training using those elastic or rubber bands? Which is better?
A: Strength training and resistance training are actually interchangeable terms used to describe exercise that builds lean muscle tissue. Both terms can refer to using dumbbells, bands, Bowflexes, or even your own body weight to challenge your muscles until they tire and break down a little, so they repair themselves stronger and firmer than before.
That said, there are important differences between “free weights” like dumbbells, ankle weights, and barbells and resistance bands or tubes. As with anything, each has its advantages and disadvantages.
For building muscle, it’s hard to beat dumbbells. Just as you lift boxes, put away groceries, and push and pull heavy doors, free weight exercises demand that you curl, reach, pull, and press to strengthen those much-used muscles. They work each muscle from almost every conceivable angle, so you get total-muscle toning. Free weights also force you to stabilize your body as you lift and lower, so you develop better balance and stronger supporting muscles, joints, and ligaments, as well as stronger core muscles like abs and back.
The downside is that dumbbells aren’t exactly portable. You’re not likely to take them with you on vacations or trips. It can also be difficult to hold dumbbells that are heavy enough to challenge your large leg muscles during moves like squats and lunges.
Rubber resistance bands, as well as rubber tubing, have been around for decades. Originally just big gray strips of latex used by physical therapists to help people regain strength after injury, today’s resistance strips and tubes come in a wide variety of colorful options. There are mini bands, long bands, short bands, and tubes with handles, tubes with poles—all available from the simplest to the most difficult resistance.
Portability is the greatest benefit of resistance bands. No other fitness equipment stashes away so easily in a suitcase, gym bag, or handbag to give you an on-the-go gym. You can do a whole-body strength training workout when you’re on the road, even if there’s not a dumbbell within 50 miles of your hotel.
Michele Stanten is a certified group fitness instructor and lifestyle counselor in the areas of weight control and stress management. Selene Yeager is an ACE-certified personal trainer and a contributing fitness editor to Prevention.