What is Elastic Resistance?
“Elastic Resistance” exercise is an approach to building strength using stretchable Bands or Tubing of various kinds. This is in contrast to the “Weight lifting/Weight training” approach that probably comes to mind for most people when they think about ways of working out to get stronger.
My own impression, formed over years in in the Fitness and Wellness field is that “Elastic Resistance” (Sometimes called Band Training) always seemed to be the “Poor Relation” of strength training. Ok for some things … maybe therapy or rehab but … you know … lifting actual weights has to be much better – right?
Elastic Resistance – The Early Years
Interestingly, however, this particular form of strengthening has been around for a looong time.
In their excellent book “The Scientific and Clinical Application of Elastic Resistance”, Page and Ellenbecker (2008) report that Elastic Resistance has been used as a strengthening mode for more than 100 years. They cite a product named “The Whitely Exerciser” which, way back in 1901, claimed to produce …
“Strength for Men, Grace and Beauty for Women, Perfect Development for Children”
No Research was cited back then to support these really impressive claims!
By the 1960s and ‘70s elastic resistance (“Band Training”) was recognized as beneficial for physical therapy or rehabilitation of various kinds, but no Research had yet been published.
Because this mode of exercise had no need of gravity, a strengthening machine using Elastic Resistance was conceived to be used in an orbiting space station (i.e. in zero gravity). By the late 1980’s “The Shuttle” horizontal leg press was developed and although it did not make it to launch, the company still exists. Copywrite guidelines prevent me from posting images of this product, but you can check it out online (Just Google “Shuttle Leg Press”)
History of Elastic Resistance Research
Actual Research on the effectiveness of Elastic Resistance started pretty late in comparison to conventional “Weight Lifting”. The first peer reviewed study was not conducted until the early ‘80s (Aniansson, 1984). The subjects were women aged 65+, who followed a 2x week program for 10 months using a combination of “elastic bands” and body weight exercises (NOTE: Program details were not well described). At the end of this program, the authors reported increases in isokinetic leg strength, and muscle mass as measured with biopsy.
In the Discussion section of their paper, the authors stated …
“It seems that the women in this study had become ‘younger’ in terms of muscular strength.”
Since this early, first study, Research has consistently reported that elastic resistance is as effective as weight-based resistance training.
Elastic Resistance and Basic Strength Training Theory
Strength training methods/modes are typically categorized as Isotonic, Isotonic, or Isometric exercises (Atha, 1981)
Isotonic comes from the Greek Words “Iso” meaning “equal” or “unchanging” and “Tonic” meaning “tension” or “resistance” (load).
NOTE: there are 2 types of Isotonic movements
Concentric: Where the muscle shortens under tension (e.g. lifting a weight).
Eccentric: Where the muscle lengthens under tension (e.g. slowly lowering a weight).
So, during an isotonic exercise, the muscle will shorten (contract) while moving a constant load. Free weights is the most common type of isotonic exercise because, with most exercises, the weight on the bar, dumbbell or machine is always the same. For example, when you lift or lower 20lb during a Biceps Curl, the weight (load) will always be 20lbs through the whole Range of Movement (ROM)
Isometric comes from the Greek Words “Iso” meaning “equal or “unchanging” and “Metric” meaning “length”
So, during an isometric exercise the muscle contracts but does not change length. For example carrying a suitcase or holding a Plank.
Isokinetic comes from the Greek Words “Iso” meaning “equal or “unchanging” and “Kinetic” meaning “speed” or “motion”
Isokinetic exercises can only be performed using specialized machines that allow the speed of movement of the exercise to be controlled. Once this is “set” or “dialed in”, however much effort is exerted on the machine arm, the speed does not change. This allows the muscle to exert maximum effort throughout the full ROM – something that is not possible with isotonic or isometric exercises.
The really interesting thing about Elastic Resistance is that it does not fit any of these 3 modes!
Elastic Resistance is not Isotonic, because the load changes as the band elongates
Elastic Resistance is not Isometric, because the ROM changes as the band elongates
Elastic Resistance is not Isokinetic, because the speed changes as the band elongates
Elastic Resistance is unique! And effective!
Current Research on Elastic Resistance
In recent years a number of major Meta-analyses and Systematic Reviews have been published on the results of elastic resistance studies. For example Seguin et al. (2022), published a systematic review of 24 studies using a variety of methodological designs, with subjects aged 18 – 65 yrs. The authors summarized their findings as follows
“Elastic resistance training elicited positive effects for both strength and performance parameters regardless of intervention duration. Similar significant increases were observed in isometric strength and 1RM strength across durations.”
Zhao, et al. (2022), published a meta-analysis of resistance training in older adults with studies using a variety of strengthening modes (Elastic Resistance, Kettlebell, Body weight, Weight Training Machines. As with Seguin (2022), above, they include studies using a variety of training protocols.
The findings of this review was, in part, that …
“ … moderate-intensity resistance training using elastic bands may be the best training prescription for elderly patients with sarcopenia.”
Studies have also compared Elastic resistance training to other strengthening methods. For example Safons et al (2021) compared machine-based resistance training to elastic resistance training over a 12 week training period in older adults. No differences in strength or functional outcomes were observed between groups.
Friere et al. (2022), compared 2 types of elastic resistance (Bands and Tubes) with weight training machines. The authors concluded that …
“… resistance training using elastic components presented similar effects on muscle strength, health status, exercise capacity, body composition and daily level of physical activity in individuals with COPD.”
Take Home Message
- Research tells us there is no difference in strength or muscle mass gains between Elastic Resistance and other modes of strength training.
- To quote Page & Ellenbecker, the benefits of Elastic Resistance are “…low cost, simplicity, portability, and versatility”.
- Elastic Resistance Training does not rely on gravity to provide load , making it highly suitable for home-based training.
Research Studies cited.
Aniansson, et al., 1984. “Effect of a Training Programme for Pensioners on Condition and Muscular Strength.” Archives of Gerontology and Geriatrics 3: 229-41.
https://pubmed.ncbi.nlm.nih.gov/6525000/
Atha, J. 1981. Strengthening Muscle. Exercise and Sports Science Reviews 9: 1-73.
https://journals.lww.com/acsm-essr/citation/1981/01000/strengthening_muscle.1.aspx
Freire, et al. Resistance training using different elastic components offers similar gains on muscle strength to weight machine equipment in Individuals with COPD: A randomized controlled trial. Physiotherapy Theory and Practice 22: (1) 14-27.
https://pubmed.ncbi.nlm.nih.gov/31975638/
Page, P. and Ellenbecker, TS. The Scientific and Clinical Application of Elastic Resistance. Human Kinetics, Champaign, IL. 2002.
Seguin, et al. 2022. The Efficacy of Upper-Extremity Elastic Resistance Training on Shoulder Strength and Performance: A Systematic Review. Sports, 10, 24: 1-15.
https://pubmed.ncbi.nlm.nih.gov/35202063/
Safons et al. 2021. . Effects of Resistance Training With Machines and Elastic Tubes on Functional Capacity and Muscle Strength in Community-Living Older Women: A Randomized Clinical Trial. Journal of Aging and Physical Activity. 29: 959-967.
https://pubmed.ncbi.nlm.nih.gov/33863854/
Zhao, et al. 2022. The Effect of Resistance Training on the Rehabilitation of Elderly Patients with Sarcopenia: A Meta-Analysis. Int. J. Environ. Res. Public Health. 19: 1-13.
https://pubmed.ncbi.nlm.nih.gov/36497565/
NOTE: IF YOU ARE INTERESTED IN OBTAINING MORE INFORMATION ON ELASTIC RESISTANCE – OR IF YOU FEEL THAT RESEARCH COULD MATTER TO SOME ASPECT OF YOUR BUSINESS OR LIFESTYLE…
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