What Is Variable Resistance Training? (And How to Do It)

I know you’ve seen some workouts online with rubber bands tied around a model’s waist, knees, or thighs. That’s one way to do an exercise called variable resistance training. And yes, it’s good to include in an aspiring and current pro cheerleader’s workout program. So let’s go and dive more into what this training is.

What Is Variable Resistance Training?

Variable resistance, elastic endurance, or accommodating resistance training is a type of workout where more difficulty is applied given to muscles that have optimum power. This is mostly done through the use of a resistance band. For example, if you’re able to lift a 40lb dumbbell with ease, a resistance band is attached on your palm to your feet so you’ll exert more power as you lift the dumbbell.

Accommodating resistance training just doesn’t apply to bicep workouts. A resistance band is tied to other areas like your knees for more leg movement effort or your waist to drive more forward energy output.

The training only applies to workouts that you have already plateaued - this means that you can no longer gain strength or endurance when working out with it. Variable resistance training is the best for those who don’t want to buy additional workout equipment yet want to increase training difficulty.

What Are Its Benefits?

One of the benefits of variable resistance is to further increase strength and improve neuromuscular coordination that is limited by your equipment’s maximum setting or weight. Another benefit is to build strength in nearby muscles that aren’t included with the targeted muscles in a workout set.

A good example would be doing squats. Squats are known to be workouts that tone your butt and glutes. However, there are two parts that are often left weak - the knees and hips. By applying variable resistance training, a resistance band is tied to your knees.

This makes you apply effort in keeping your legs open while you drop to a squatting position. The harder you stay to keep your legs open, the more difficult it is to round your back as you drop. Now, you’re no longer working out on your glutes alone. You’re improving its workout quality while building knee and hip strength as well.

For weights, variable resistance training helps in making sure you maintain a proper workout form during a negative phase - the moment when you ease your muscles or put down a piece of equipment.

How To Do Variable Resistance Training

1. Use Gym Machines

Cable-pulling machines are good resistance training equipment. Then work on your arm toning by targeting biceps, triceps, and shoulder muscles. These types of equipment also have varying weights as you can stack iron plates on one another for pulling.

2. Resistance Bands

If you don’t want to use or buy a large cable machine, resistance bands are the best option you can get. You can use them as weight resistance for bicep curls, donkey kickbacks, and leg raises.

3. Chains + Free Weights

Chains do add weight but they don’t pull the weights down in a single direction as resistance bands do. However, they’re a resistance training equipment that teaches you proper muscle control and form by having rules such as, “The chain must stick to the ground,” and “The chain must be in a small pile when you put down the weights.”

To use chains plus free weights, attach chains to the ends of your dumbbells or at the bottom of your kettlebell.

4. Resistance Bands + Free Weights

Once you find yourself stronger and you dumbbells lighter, use resistance bands with it as well. A prime example of using bands plus weights is to tie the band to your back waist and grip the resistance band as you hold the dumbbell. Then, pull it up upwards for a harder bicep curl.

Resistance Training is a new fun way to bring life to the workouts you’re already efficient with. Just buy a resistance band and search online on its proper use.

You can also use resistance bands for these workouts:

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