Use Resistance Exercises to Build Leg Strength

We lose up to 3 to 5 percent of our muscle mass every 10 years. Resistance exercises with bands can rebuild muscle mass, strengthen bones, and improve speed and agility.

How They Work

Resistance exercises challenge muscles by pushing against gravity. Bands are fun to use and work your muscles in ways hand weights or machines may not.

“Use bands to develop a strong base that will help you with things such as balance, the ability to climb stairs, support for your lower back, and increasing bone density,” says Ashley Fluger, exercise physiologist at Weill Cornell-affiliated Hospital for Special Surgery.

Lower body muscle weaknesses can cause a disturbance in your gait pattern and instability in your hips. This can contribute to joint pain.

Train major muscle groups two to three days per week on non-consecutive days using a variety of exercises and equipment, including resistance bands. Rest for 48 hours between workouts that use the same muscle groups, or any time you are sore or experience pain.

“Research has shown that using a resistance loop band around the thighs while performing squats increases the activation of lower body muscles such as gluteus medius and gluteus maximus, which also may allow you to perform slightly more repetitions,” Fluger says.

Purchasing Your Bands

Generally, light-colored bands have the least resistance (beginner level), while dark-colored bands have the most resistance (more challenging). If you are new to using resistance bands, start with a lighter resistance and increase the level of difficulty gradually.

“Make sure you can maintain good form, alignment, and control of the movement before progressing to the next color,” Fluger says.

You can buy them at any department store, sports store, or similar website for between $6 and $30. You may be able to get them cut to a specific size. Some also come with handles.

“They are lightweight, don’t take up a lot of space, and are easy to pack in a travel bag to take wherever you go,” Fluger says.

Safety Issues

Thin bands can break and stretch out with use, so buy thicker bands for higher quality. To prevent injuries from the band snapping back, be sure it is securely attached to your anchor point—such as a doorway or bedpost—before you start pulling on it.

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