Table of Contents
Introduction 1
Benefits of Strength Training 3
Bone Density 4
Muscle Mass, Strength, and Healthy Aging 6
Fat Loss and Body Composition 8
Strength Training Recommendations 11
Before You Start Strength Training 12
The Importance of Consistent Training 12
The Scale Is Not a Useful Tool for Measuring Results 15
A Note on Wrist Pain 15
Introduction to Resistance Bands 17
Benefits of Resistance Bands 17
Where You Can Use Resistance Bands and Anchor Points 19
Types of Resistance Bands 21
Tubing with Handles 21
Mini-Bands 21
Superbands 22
How to Adjust Resistance Level/Weight 23
Resistance Bands 23
Mini-Bands 23
How to Choose an Appropriate Resistance Level 24
Resistance Band Exercises 27
Breathing 29
Performing Reps 30
Tempo 30
Upper Body Exercises 32
Lower Body Exercises 82
Core Exercises 116
How to Create Your Own Resistance Band Workout Program 131
The Six Fundamental Strength Movement Patterns 131
Squat 131
Hip Hinge 132
Lunge 132
Upper Body Push 133
Upper Body Pull 133
Plank 133
How to Design Your Resistance Band Training Program 135
Warming Up Before Your Workouts 135
Cardio First or Strength Training First? 136
Reps and Sets 136
Straight Sets, Supersets, Tri-Sets, and Circuits 137
Compound Versus Isolation Movements 141
Training Splits 142
Core Training 144
Sample Workout Programs 145
Two Workouts Per Week 145
Three Workouts Per Week 146
Four Workouts Per Week 148
Five to Six Workouts Per Week 151
Beginner Five- or Six-Day Workout Program 151
Advanced Five- or Six-Day Workout Program 154
Core Workout Examples 157
How to Ensure Your Muscles Recover Effectively from Strength Training 159
Take a Rest Day 160
Active Recovery 160
Foam Rolling 161
Massage 161
Stretching 162
Yoga 163
Sleep 163
Strength Coaches on Using Resistance Bands with Their Clients 165
Acknowledgments 171
About the Author 173
