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Safety Tips For Resistance Bands Training

How To Avoid Injury During Resistance Bands Training

Injury during resistance training is not uncommon, regardless of what equipment a person uses, be it dumbbells, barbells or resistance bands, there is a tendency to get injured. Those who love to push their body to the limits should be warned that injury among people like you are more common. However, you can greatly reduce the chances of injury by following the tips below during resistance training with bands.

Good news is that if you are using resistance bands for your strength training, the chances of injury is a lot lower compared to if you are using weights due to 3 reasons.

  1. Most injuries in gyms is caused by people tripping over weights that were strewn all over the place. Since the resistance bands and handles come in one piece, your workout area will be more organised. Resistance bands are more compact hence tripping over them is definitely not an issue.
  2. The greatest fear of strength trainers of weights dropping on their feet or body is non-existent for those who uses resistance bands since they are light in terms of actual weight
  3. There is no momentum involved in bands training unlike weight training, hence chances of injury is reduced.

Check your bands thoroughly

Before every training, make sure you inspect all your equipment. Check for cuts, tears, nicks on the latex. Severe damage on the surface of the bands might mean that the lifespan of the bands is up. The nylon straps on the handles, door anchor and anchor strap should also be intact. You can read the article on the durability of resistance bands as a guide to gauge the condition of your resistance bands.

Attach handles securely


Most resistance bands set has a hook included that is supposed to connect the bands to the handles. Check that the handles are securely connected to the bands and the clip are locked in place.

Tie the bands

If you are using multiple bands, keeping the bands together during workout may be a challenge. For example, when you need to step on the bands during static bands exercises (e.g. curls), it may be difficult to step on all of them and keep them in place. Tying the bands together with a string can prevent problems such as tangling of bands during workout.

Door anchor tips

If you need to use the door anchor, make sure that your door is strong enough and always use the side at the hinge. Slot the nylon strap of the door anchor through the small opening in your door. Close the door completely and remember to lock the door. If you leave the door unlocked, someone who opens the door might cause the anchor to be flung onto you. Remember also to inform anyone in your house about the foam of the door anchor that is sticking out of the door so that they will not attempt to pull it out.

Choose the right resistance

As with any strength training equipment, you should always increase your resistance gradually instead of jumping right to a heavier weight. Muscle damage can also be avoided if you use proper teachnique during workout.