There’s more than one way to get stronger. And, sometimes, less is more when it comes to building functional strength.
It all depends on your goals and your fitness level, a physical therapist explains. While some people will do best with heavy weights in their strength training plan, that doesn’t mean that’s the right approach for everyone.
For those who are focusing on building functional strength, as well as those recovering from an injury or navigating limited mobility, another option may be better.
Fitness Tip of the Day: How to Choose Between Dumbbells and Resistance Bands
You might assume that something with a constant level of weight (in the form of a dumbbell) is more effective for building strength.
And, while that is true sometimes, there are situations when resistance bands are actually the better choice, Erika Mundinger, an orthopedic clinical specialist and physical therapist, told TODAY.com recently.
When it comes to functional strength training, don’t overlook the value of resistance bands.
“Can you get toned, can you get strong, can you get a good workout with resistance bands and hit weight-loss goals? Absolutely,” she said.
Why It Matters
The difference between these two types of equipment comes down to the way they engage your muscles.
A dumbbell provides a isotonic resistance, which is a consistent, static level of resistance throughout the exercise, Mundinger explained. Meanwhile, because of the elasticity of resistance bands, the resistance they provide changes as you’re performing an exercise, which is known as isokinetic resistance.
“(When) I grab that resistance band to do a bicep curl toward me, that resistance is going to get harder on the top and easier as I bring my hand back down,” she said. “The more we are going through the motion, the resistance actually changes.”
But one approach isn’t inherently better than the other — they just strengthen your muscles differently.
So, to get the most effective workout, pay attention to what type of move you’re doing and what your overall goals are. That will help you select the best tool for the job.
How to Get Started
First, think about your fitness goals. If you’re interested in building functional strength, Mundinger recommended opting for resistance bands over dumbbells.
Using resistance bands naturally forces you to engage your stabilizing core muscles, Mundinger said, and the bands are especially helpful when coming back from an injury or working through a mobility limitation. People with lower back issues who can’t safely load their lumbar spine can still get a great strength workout by using resistance bands.
However, if you’re training for power or trying to add muscle mass, then you’ll need to progressively increase the weight you lift in the form of dumbbells, kettlebells or barbells, Mundinger said. That goal also requires tracking your progress, which is easier to do with weights than bands, she added.
But keep in mind that these two tools actually complement each other well. After using resistance bands, “when I go back to those big foundational moves like the bench press or the squat or the deadlift, I am stronger because I have those accessory muscles now engaging more,” Mundinger said.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com