How to use resistance bands safely
Resistance bands are not toys. They can snap and (in the worst case) tear causing serious damage to you. But you can prevent this from happening. Read our advice and try to keep to all of the suggestions.
- Consider braided bands as they have a protective layer, therefore they are much better than naked rubber ones.
- Look for non-latex products if you have a latex allergy.
- Buy multiple bands or a kit, and vary your workout with different resistance levels.
- Read the labels! Manufacturers take your safety seriously; you should be aware of all the warnings and keep to their recommendations.
- Learn the proper way to use a band. Hire an instructor or watch videos about the different exercises.
Before Every WorkoutMost Important >>> Check for DAMAGES before every use!
Inspect your band before every use. Do this at home, and in the gym, too.
- On the band, check for any cuts, cracks, nicks, scratches, punctures, discolouration, or weakened areas.
- On the handles, check for any signs of weakness, and carefully inspect the area where the handles are connected to the band.
- If you discover any damages or flaws, discard the band immediately; never try to repair a damaged band.
- A fast inspection takes only one minute and can prevent you from a serious injury.
- Check the floor, clear and away any sharp objects.
- Choose a level surface to train on with your resistance bands.
- Wear eye protection if you wish, as a pair of goggles can save your eyes.
- Wash your hands before touching bands or handles.
- Wear good shoes with non-abrasive soles.
- Never use bands with bare feet.
- Don’t tie the bands down; to sharp objects; friction will result in a break.
- Remove jewellery: watches, rings, or bracelets which can rub on bands, causing damage.
- Attach your door anchor on the hinge side of the door.
- Make sure you lock the door when using a door anchor.
- Make sure your fixing point is strong enough to hold against your bands.
- Only use the bands for the resistance band exercises they were designed for.
- Don't jump-rope with the bands.
- Don't look at the bands during your workout.
- Don’t overstretch them more than 2-3 times their resting length. Check labels for exact number.
- Don’t use them in direct sunlight, in too hot or too cold temperature.
- Don't use them in pools because the chlorine damages rubber.
- Keep an appropriate distance from kids, pets and fragile goods.
- Never release a resistance band while under tension.
- Begin exercising slowly and make sure you use the right level band for the actual exercise - don't overload your muscles.
- Avoid jerking and folding the bands.
- Clean the bands by wiping with a damp cloth; it's best to do it right after finishing your workout, so next time they will be nice and clean.
- Don't use soap or chemicals to clean.
- Store your bands in a dry place in the house at room temperature.
- Avoid storing places like hot places, near heat sources, direct sunlight, moisture, outside the house and cold environments.
- Resistance bands should last from 6 months to 2 years under normal home use; consider frequent replacement of your bands if older or used heavily.