How to get a full-body workout using resistance bands, from chest to glutes

Although they don’t always look particularly impressive, resistance bands are an underrated workout tool. They’re inexpensive, often costing less than £20 for a set, and take up very little space. Plus, with so many different strengths of resistance bands available, they suit everyone from beginners to experienced users – and are particularly useful for midlifers.

Maintaining muscle mass helps protect bones and joints, but it will naturally start to decline by three to five per cent each decade after turning 30, a figure that sharply accelerates after you turn 60. Adding tension to exercises with resistance is a low-impact but effective way to counteract this, which also makes them good for anyone returning from injury.

Unlike with dumbbells, the resistance you work against is constant throughout the movement, so muscles are working even harder, without placing the same stress on joints as heavy free weights. A review of eight studies in Sage Open Medicine found that resistance bands build just as much upper- and lower-body strength as weights and machines, provided you follow a well-designed training plan.

If you still prefer to lift weights, bands are also helpful for warming up joints and muscles and preparing them for the work they’re about to do. Proper preparation is especially important for midlifers, as the risk of sports injuries increases with age.

Invest in a range of bands