Try These 5 Effective Resistance Band Exercises For Muscle Gain

Gaining muscle with resistance bands is possible, especially for those just starting their resistance training journey. In this article I will discuss the important factors when it comes to using resistance bands to gain muscle mass that will help guide your training decisions along with 5 exercises you can use to build muscle with resistance bands.

3 min read
Sean Klein
Written by
Sean Klein
Published on
15/05/24
Last updated
15/05/24
Primary
Upper Body
Horizontal Press
Secondary
Lower Body
Hinge
Secondary
Upper Body
Horizontal Pull
Primary
Upper Body
Vertical Pull
Primary
Lower Body
Hip Dominant

Get weekly roundups of the best training tools in your inbox, every Monday.

No spam – just thoughtful training advice

In This Resource
  • Can Resistance Band Exercises Be Used For Muscle Gain
  • Resistance Bands of Differing Band Tension
  • Muscle Gain Requires Fatigue: Importance of Band Tension
  • Training Age Matters
  • Try These 5 Effective Resistance Band Exercises For Muscle Gain
  • References

Can Resistance Band Exercises Be Used For Muscle Gain

Yes, muscle gain with resistance bands has been shown in multiple studies . This being said, long term organisation of training with resistance bands will not be effective enough for advanced individuals. Resistance bands are extremely effective for beginners and are effective for some movements and cases for intermediate trainees.

Resistance Bands of Differing Band Tension

Muscle Gain Requires Fatigue: Importance of Band Tension

When performing exercises to induce hypertrophy, it is crucial that you generate high amounts of fatigue to create the stimulus required for growth. If you are using a band with low band tension that doesn’t create enough fatigue your training will be ineffective. This would be akin to using very light weights when trying to grow muscle with free weights, they simply wouldn’t be able to create enough fatigue. This is why it is crucial to use bands which allow you to create enough fatigue for adaptation.

Training Age Matters

We cannot be naïve about the effects that resistance bands have on physiology of highly trained individuals. Those who have been training for 10+ years might be able to maintain muscle mass through resistance bands, but the likelihood that they will be able to gain muscle mass through resistance bands is very slim. They simply cannot provide a high enough stimulus to create adaptation in advanced individuals.

Try These 5 Effective Resistance Band Exercises For Muscle Gain

Buy Bands
Primary
Upper Body
Horizontal Press
Buy Bands
Secondary
Lower Body
Hinge
Buy Bands
Secondary
Upper Body
Horizontal Pull
Buy Bands
Primary
Upper Body
Vertical Pull
Buy Bands
Primary
Lower Body
Hip Dominant

References

  • Liu X, Gao Y, Lu J, Ma Q, Shi Y, Liu J, Xin S, Su H. Effects of Different Resistance Exercise Forms on Body Composition and Muscle Strength in Overweight and/or Obese Individuals: A Systematic Review and Meta-Analysis. Front Physiol. 2022 Feb 18;12:791999. doi: 10.3389/fphys.2021.791999. PMID: 35250604; PMCID: PMC8895240.
  • If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

    This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

    Sean Klein

    Signature

    Programme is a workout app that plans every workout for you

    Programme learns from your past workouts, training experience and available equipment to create your optimal workout plan that adapts to your progress.