If this is the year you’re diving into your fitness journey, you may be curious about strength training. You know building muscle is essential, but you’re at a loss as to which approach to take when building strength. If this sounds familiar, you’re not alone.
Many people beginning their fitness journey are overwhelmed by getting started. Often, they aren’t sure which exercises or equipment to use to build muscle. Thankfully, we’ve compiled information on ways to practice targeted training so you can work towards your goals for muscle development.
While there are many ways you can strength train, when you’re just starting, it can be helpful to use light resistance to train your muscles without placing them under too much stress. In addition to bodyweight exercises, you can incorporate tools like exercise bands to increase your resistance and master muscle activation. Continue reading below for more information on utilizing exercise bands like those by FitCord Fitness for targeted muscle growth.
Choose exercise bands with handles that match your fitness level.
To start building muscle, select challenging but not too challenging resistance bands that reside within your current fitness level. Ideally, choose a band with light resistance when you’re just beginning your training. As you gain strength, you can implement heavier bands. After selecting suitable bands, start an exercise regimen that works for you and incorporate exercise bands with handles.
Target train with elasticity-derived muscle tension.
Resistance bands are ideal for building muscle effectively while avoiding injury during workouts. Since exercise bands with handles use elasticity, you can establish muscle tension for better growth than relying on alternative weights to build resistance through gravity. This difference gives you more control and allows you to adjust your intensity to match your fitness level.
You can target any muscle group.
If you’re target training various muscle groups, you can use exercise bands with handles to activate a range of motion that supports muscle development in specific muscle groups. For example, you can target muscle activity in your core by using exercise bands. Place the band around a stable object and complete exercises that target your core, such as rows, shoulder presses, etc.
If you’re training your arms or legs, you can carry out similar exercises that create natural tension and add resistance when the bands are added to the exercises. With bands, you can adjust the level of your resistance, giving you more flexibility as you build muscle. Exercises that use exercise bands with handles can also target muscle activation in the arms and legs.
Some examples of band-incorporated arm and leg exercises are:
- tricep kickbacks (arms, core)
- front raises (arms, core)
- overhead pull-apart (arms, shoulders, core)
- lateral walks (legs)
- glute bridges (legs, thighs, glutes)
Use resistance bands consistently and gain muscle.
If you want to build muscle strength, start with exercise bands to gain resistance while completing your bodyweight exercises. Since exercise bands with handles are low-impact, they’re great for beginners who want a full-body workout with only a few different exercises.