If you’re a regular at the gym, then you probably associate the term ‘resistance bands’ heavily with flat bands. They are one of the most widely used and inexpensive models and get their name from their typical rubber band appearance.

Flat bands have no handles or grips, but they do come in varying levels of resistance.

They are usually colour-coded for this reason, but you can tell which will give more or less resistance from the width of each band.

Due to them being the smallest of the different types of resistance bands, they are also used for rehabilitation purposes.

Loop bands are a great training tool which are gaining popularity in the health and fitness industry. They are used extensively in elite sport by professional athletes to activate and strengthen muscles. A lightweight and versatile product which when used correctly can aid postural and structural balance of major muscle groups. Activating 'sleeping' muscles is one popular use of loop bands. Small muscles can often be bullied by larger groups of muscles, which can have a knock-on effect on movement, muscular and postural balance, control and stability. For example, the larger quadriceps, hamstrings and gluteus maximus can bully the smaller gluteus medius, preventing it from effectively doing its job to stabilise the knee, hip and foot. In addition to activating muscles, loop bands can be used to add additional resistance to exercises in order to improve strength, muscular endurance and postural balance.

The fact that using these bands gives us the ability to do a variety of exercises is good, because our body craves it.

Any good strength coach will tell you that one of the key variables the body craves is variety, So changing not only the weight, sets or reps of an exercise, but also the tool, is essential.

What I love about resistance bands is that they alter the strength endurance continuum (the idea that strength and endurance are in competition with each other, so it is impossible to maximise both at once).

As the band lengthens the resistance increases, a dynamic which doesn’t occur with other weighted implements, where the weight stays the same throughout the range of movement.

Resistance band benefits

• 1) They improve the quality of your exercises.

• 2) They help to focus your control.

• 3) They recruit your stabilising muscles.

• 4) They're fundamental for functional training.

• 5) A great alternative to machines.

• 6) They're lightweight.

• 7) They're designed for compound exercises.

• 8) You have control over the angle.