Alternative Weapons: Resistance Bands

While Force Trainer has taken the time to put together a thorough showdown of potential weight systems to use in your P90X endeavor (see: Choose your weapon) he did neglect one option, admittedly because he hasn't used them, resistance bands.

I personally chose Beachbody's B-Line Resistance Bands as my weapon. With a narrow price range ($20-80) those who are looking for an entry level price into P90X definitely want to consider this option.

First obstacle is determining what bands you need. If you're like me you are purchasing blind, which probably isn't a good idea. I hadn't intended to order bands at the same time as P90X because I wanted to go to a sporting goods store and get hands on. I ended up getting baited into an up-sell when I placed my P90X order and convenience conquered sense.

The kit I got was a set of three higher weight bands, Red (30lb), Green (40lb) & Black (50lbs), plus one set of removable handles. While reasonably priced the range of weight is too high and wide to be exploited by many people during the course of a 90-day program. If you're in a position to be using the 50lb band regularly you'll likely have no use for the 30lb and vice-versa.

So while you want to avoid this particular up-sell BB does have three packages that are marketed properly. The Standard Kit (15/20/30) is sold as a best seller amongst women, the Super Kit (20/30/40) is targeted at men and the Extreme Kit (40/45/50) is, well, extreme. Plus, each of these kits comes with 2 sets of handles, which will likely get most anyone through a single workout without having to waste any time swapping. The price range on these three kits is $34-$41.

If money is no object or you'll be doing "family" workouts the Complete Kit has ten bands weighing from 5-50 pounds and has three sets of handles. If you're not covered by this range then you probably aren't entry level fitness and already posses a set of weights. If you'll be working with a partner you'll probably want to grab another set of handles for $5.

Enough of the sales pitch (I don't get a commission, trust me) and on to the plus and minus sides of using resistance bands over dumbbells.

Minus side:

- Friction burns: If you watch closely and do everything the same way it's demonstrated you shouldn't get them, but fact is it's unlikely you're going to get everything right the first time. If the band rubs up against you, look again, you're doing it wrong.
- Wrist stress: If you're lifting weights and your wrists are bending backwards it's obvious that you need to switch weights. With the bands it's easier to push forward anyway because you don't feel like you're going to drop the band. This leads to sore wrists.
- Easier to "cheat": Since most exercises involve anchoring the center of the band under your foot, often times with a loop to increase resistance, shifting your body slightly (such as a slight knee bend) will dramatically lighten the effective weight. While switching to a lighter weight dumbbell is an obvious change, this type of cheat can be accomplished with such subtle change you might not even realize you're doing it.
- Harder to track results: With dumbbells it's pretty keeping track of reps and weight. With bands loop size, foot (and henceforth anchor) position and posture all become factors. It's easy to remember "10x35lbs". "10 reps, green band, 6" loop, left knee slightly bent on the last two" gets a bit trickier.

Plus side:

- Cost of entry: A good set of bands costs a lot less than a good set of weights. Plus, let's be realistic, many people who start a workout program don't finish it. Bands might be the best choice until you're sure you're going to stick with it.
- Easy travel: Even in the most tightly packed suitcase, it's unlikely you won't be able to find a place to put your bands, so no excuses come vacation time.
- Safety: While it's not impossible for a band to break, it's very uncommon. Besides, you should be checking them before and after every workout for serviceability. Putting that risk aside there aren't a lot of people going to the hospital due to dropping a rubber band on their foot (or face).
- Easier to "cheat": Yes, this was a minus, but like many tools, it can be used for good or evil. When you're trying to maintain a specific rep count fixed weight can force you to have to switch to a lower weight midstream, throwing off your rhythm. With the bands an adjustment in your loop or even a slight knee bend can give you the difference you need to finish up without breaking stride.

All in all there's no universal best decision between weights and bands. As my workout room also doubles as my four year old's playroom having a couple hundred pounds of weights lying around isn't optimal, but for others it's a non-factor. Consider your individual circumstances when making your choice. Many people dismiss bands because they see the low cost as being synonymous with low effectiveness. A successful regime is going to hinge much more on the dedication you put into it than the cost of your gear. Going the inexpensive route doesn't have to mean you're getting a cheap workout.
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