Buzz
Both resistance bands and dumbbells are fantastic choices for at-home strength training, offering the advantage of minimal storage space and a significantly lower cost compared to a full barbell and plate setup. However, each has its own set of advantages and disadvantages, so let's dive into how to make the right selection.
Resistance bands can provide greater total resistance
When you invest in heavy-duty resistance bands, they can deliver substantial resistance. For example, a set of 'strong' bands from EliteFTS can exert a force equivalent to 122 to 275 pounds of weight on a barbell, depending on their stretch. At the start of the quarantine, coach Greg Nuckols told us that he'd opt for a set of bands to train with maximum weight at home.
Dumbbells Offer Greater Flexibility
If you're passionate about resistance bands, you can likely find a way to incorporate them into almost any exercise. However, for many people, dumbbells tend to be more intuitive and it’s easier to find effective exercises for targeting the right muscles.
When using a resistance band, you'll often need to secure it somewhere for certain exercises. Sometimes, you'll step on it, with the band pulling on your feet (which might not be comfortable if you're exercising barefoot). Other times, you’ll require an anchor on the floor, overhead, or directly in front of you. Depending on your workout environment, there might not be a suitable anchor point strong enough or positioned correctly.
Resistance Bands Lose Their Effectiveness Over Time
While iron lasts forever, rubber naturally deteriorates. Follow the manufacturer's guidelines, but generally, most brands recommend replacing your resistance bands after about a year or, in some cases, even just a few months.
The way you handle the bands can impact their durability. For instance, if the band frequently rubs against its attachment point, it will wear down faster. (Be sure to follow the manufacturer's guidelines for securing the band or connecting it to accessories.)
When a band breaks, it could strike you, which is why some trainers discourage movements like face pulls where you pull the band toward you.
The amount of tension in the bands varies based on their length.
In my opinion, this is the key distinction between bands and dumbbells. When you pick something up from the floor—like a barbell or dumbbells in a deadlift, for instance—you must bear its full weight as soon as it leaves the ground. But with bands, the resistance is minimal when you're near the floor and becomes progressively more challenging as you rise with it.
This means that while you might exert more effort at the top of the lift than anticipated, you won’t feel much resistance at the bottom. Although you can still engage all your muscles by selecting and combining exercises wisely, this factor indicates that bands aren't a straightforward substitute for dumbbell or barbell exercises.
Eventually, you’ll outgrow your fixed dumbbells.
Many people begin with a set of dumbbells marked with a weight on one end (like a five-pound pair, for instance). However, as you continue your training, you'll quickly find that you need a heavier set. Additionally, you'll realize that certain exercises demand different weights: what’s challenging for a curl might still be too light for pressing overhead.
One solution is to opt for adjustable dumbbells. These allow you to slide plates on and off, or, with the pricier (and fancier) versions, you simply place them back on their rack and select the desired weight.
Even adjustable dumbbells can eventually be outgrown. The more affordable sets that come with a 40-pound maximum might seem large at first, but if you're strong, 20 pounds per hand won’t feel like much. You might think, “I can just buy more small plates,” but forget to check how much room is available on the dumbbell handle for extra plates. In many cases, it’s not much.
Ultimately, both dumbbells and resistance bands have their advantages and disadvantages. It’s more cost-effective to purchase multiple resistance band sizes than to buy an entire set of dumbbells, but the bands might not provide the same workout. This is one of those times when the best solution is probably: why not use both?
