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Getting results is all about challenging our body. While we are lifting weights to build our muscles, to refine ourselves, to gain endurance, to increase our flexibility or to become faster/stronger, it is important to choose our weights/resistance bands wisely...

- Exclusivity –

What works for one may not necessarily work for the other, and since there is no set guideline for choosing the right loads, we will need to listen to our bodies (first and foremost).

If we're just starting out, we shouldn’t increase the load too quickly, at least not until we're ready to take it to the next level. Not to mention, it's okay to go back to lighter loads every now and then (we can't be on top every day).

And to guide us, there is no other option than to try out the apparatus/accessories before finding the right ones for our goals.

WEIGHTS

- It's all in the last reps -

To help us get the most out of our strength training sessions, we first need to know what our work goal is (endurance, muscle growth, maximum strength, weight loss). From there, we'll be able to figure out what we can lift, as well as how many sets and reps we need to do. We will therefore need a few series to find the ideal loads, and we will be set for the rest of our workouts.

To do this, we will have to feel the effects of the workout from the very first lift to the very last. Thus, we will know that the weight we are using is too light, if we feel that we could do endless repetitions without needing a break. In the same way that we will know that the weight we are using is too heavy, because we fail to complete the last set, without compromising the good form of the exercise (that way we will compensate with muscles that we do not want not work/develop).

- Taking muscle groups into account –

Each exercise is different and serves a unique purpose. For example, the load we will use for squats will be heavier than the load we will use for bicep curls (usually our legs are stronger than our arms).

In addition to that, this, there are all kinds of load formats that we can use to workout : dumbbells, weight lifting bars, bells, sandbags, weights (wrists, ankles, trunk, etc.), medicine ball, etc.

For each type of exercise, the main thing is to find (by doing five to ten reps) the lowest load (which makes us work) and the heaviest load (difficult during the last repetitions, which we can lift)… Our solution will lie in between.

RESISTANCE BANDS

- Alternative and complementary –

They are versatile and offer advantages of their own :

INCREASED COORDINATION : The bands work much like a cabling machine, allowing us to maintain constant tension on the muscle as it is working. To keep the band aligned, we also use the stabilizing muscles (offering a particular dynamic and balance).

THE SAME MUSCLES AS WITH THE WEIGHTS : The difference lies in the positioning of the band. We can stand, we can hold it under our feet, we can clip it to a door, we can wrap it around a pole/chair or we can do floor exercises (the possibilities are multiple).

BETTER CONSCIOUSNESS : They allow resistance, regardless of the direction in which we use it or our positioning (side, above the head, behind us, etc.). This gives us a more precise feeling on the muscles used and their functioning.

LITTLE SPACE : They can be stored under a bed, a cupboard, a dresser, even better, they are so light, that we can slip them in our suitcase when we travel.

FOR ALL LEVELS : Depending on which way we use them, the bands are suitable for both a novice and a pro. We can use them for basic movements, to add intensity or to strengthen our body weight workout.

CARDIO : While bands are great for resistance (that's not their name for nothing), we can also use them for a variety of cardio exercises.

- Each its own style –

For each type of work, a band style :

FLAT ONES : The most traditional are made of latex (or close to latex), they exist in different thicknesses for a varied resistance. They can be used for any exercise.

Warning : They are not as robust as the other options, we may need to replace them (often).

TUBE ONES : They tend to be sturdier than flat bands, and usually come with handles that make them easier to hold. They occasionally include a fixation to anchor them to a door, for more intense exercises.

Warning : While the handles make them easier to hold, they also make them less versatile.

WITH SECTIONS : They intensify the difficulty of body weight workouts, adding resistance and forcing us to activate specific muscles (Burning sensation guaranteed).

Warning : they are intended for specific exercises and are difficult to use outside of this framework.

TRACTION ONES : These are long loops used to assist when pulling up or using equipment.

Warning : They don't really have any other applications than assistantship, because they don't offer much resistance.

Conclusions

Knowing that the weights and bands individually provide great results, choosing one over the other (even better both) becomes a matter of personal comfort, types of exercise, and goals.

What do you think?