Resistance Band

The resistance band is one of the most underrated tools in the gym. It's a strip or loop of natural latex that provides increasing resistance: the more you stretch it, the harder the muscle has to work. This kind of resistance, called accommodating, is different from a dumbbell's, where the load is constant.

Bands are categorized by resistance level, generally indicated by color and thickness. They go from light resistances (3-7 kg) up to very thick bands offering over 50 kg of resistance. Loop bands (closed loop) are the most versatile: you can use them for assisted pull-ups by hooking them to the bar, for glute activation by placing them above the knees, or to add resistance to squats and deadlifts.

In the warm-up, bands are excellent for activating the rotator cuff before pressing or for prepping the glutes before squats. In powerlifting, they're attached to the bar to vary the exercise's strength curve (banded squat, banded bench press), increasing the load at the highest point of the movement where you're mechanically strongest.

The limit of bands is that resistance isn't quantifiable as precisely as a 20 kg plate: it depends on the stretch, which varies based on your height and the exercise setup. Use them as a complement to free weights, not a replacement. For warm-ups and muscle activation, however, they're irreplaceable: light, portable and they deliver immediate results.