When Is It Better to Choose Elastic Bands for Training and When Dumbbells?
Resistance bands and dumbbells are great for strength training at home because they don’t require much storage space and are typically much less expensive than a full barbell and weights setup. But each has its pros and cons, so let’s talk about how to choose.
Elastic bands can provide greater overall weight.
If you buy resistance bands that are strong enough, they will provide significant resistance. A pair of “heavy” bands from EliteFTS will pull a barbell with the same force as dumbbells weighing between 122 and 275 pounds, depending on their stretch. During the COVID-19 gym closures , trainer Greg Nuckols told us he would choose a set of bands for the most intense workouts possible without traditional equipment.
Dumbbells are more versatile.
If you’re truly a fan of resistance bands, you can probably create almost any exercise with them. But for most of us, dumbbells are a little more intuitive, and it’s easier to find exercises that target the right muscles.
If you’re using a resistance band, many exercises will require you to find a place to secure it. Sometimes you’ll step on the band, causing it to pull on your feet (which isn’t always convenient if you’re training barefoot). Other times, you’ll need a suitable support point at floor level, overhead, or directly in front of you. Depending on your workout location, there may not be anything sturdy enough to support it properly.
This means it’s easier to create a dumbbell workout routine: you just pick them up. Many basic exercises in the gym are performed with dumbbells, and you’re probably already familiar with some of them: bicep curls, overhead presses, bench presses, lunges, and so on. Just hold the dumbbells and perform the exercise; no planning required.
Resistance bands for training wear out over time.
Iron lasts forever, while rubber wears out over time. Check the manufacturer’s instructions, but most recommend replacing straps after a year, and for thinner straps, sometimes after just a few months.
The way you use resistance bands can affect their lifespan. For example, if the band rubs against the attachment point, it can accelerate wear. (Follow the manufacturer’s instructions for properly attaching the band or attaching it to accessories.) If the band breaks, it can hit you, so some trainers advise against exercises like face pulls, where you pull the band toward you.
The tension of the belts depends on their length.
I think this is the most important difference between resistance bands and dumbbells. When you lift something from the floor, you have to support its entire weight as soon as it leaves the ground. But if you use a resistance band, the resistance will feel very light when you’re closest to the floor and will gradually increase as you move up.
This means you can work harder than you’d like at the top of the lift, but feel no strain at all at the bottom. You can still work all your muscles if you choose and combine the exercises correctly, but you need to carefully select the exercises to ensure you’re working all parts of the range of motion. This means that resistance bands aren’t a complete replacement for dumbbell or barbell training.
Fixed weight dumbbells will soon be out of your reach.
People often start with a pair of dumbbells with a number engraved on one end (e.g., five-pound dumbbells), but if you train with dumbbells regularly, you’ll soon find yourself needing more. You’ll also notice that different exercises require different amounts of weight: what’s a difficult bicep curl will likely still be too light for overhead curls.
One way around this is to buy dumbbells with adjustable weights. You can remove and replace the weight plates, or, if you’re using expensive dumbbells, you can simply return them to the rack and adjust the weight. I’ve listed some good adjustable dumbbell options here .
You may still outgrow adjustable dumbbells. Affordable dumbbells sold in 18 kg sets may seem overwhelming at first, but 9 kg per hand isn’t that much if you’re strong. “I can always buy more small plates,” you’ll tell yourself, forgetting to check how much room there is in the dumbbell handle for smaller plates. Often, not so much.
Ultimately, dumbbells and resistance bands each have their pros and cons. It’s cheaper to buy a few sizes of resistance bands than a full set of dumbbells, but bands don’t necessarily provide the same workout effectiveness. In this case, the ideal answer is probably: why not use both?