If you’re looking to add functional strength to your cardio routine, you might be wondering what Peloton classes use resistance bands. These versatile tools open up a world of strength training right in your home, complementing the bike and tread workouts perfectly.
Resistance bands are a fantastic, low-impact way to build muscle, improve joint stability, and add variety. While Peloton’s platform is famous for its hardware, the digital app has a robust library of content designed for minimal equipment, including bands. Let’s look at how to find these classes and get the most from them.
what peloton classes use resistance bands
Peloton does not have a specific class category named “Resistance Bands.” Instead, bands are used as equipment in various strength and mobility workouts. You find them by filtering classes by the required equipment.
Here’s a step-by-step guide to locating them on the Peloton App:
1. Open the Peloton App and go to the “Classes” section.
2. Select the “Strength” category from the top menu.
3. Tap on “Filters.”
4. Under “Equipment,” scroll and select “Resistance Bands.”
5. Apply the filter. You will now see a list of classes that specifically call for bands.
You can also apply this filter within other categories like “Stretching” or “Warm-Up/Cool-Down” to find mobility and recovery sessions that utilize bands.
Primary Class Types Featuring Resistance Bands
Once you apply the filter, you’ll see several class formats. These are the main types where instructors incorporate resistance bands.
Strength Classes: Upper Body, Lower Body, & Full Body
This is the primary home for resistance band workouts. Instructors program bands to mimic traditional weight exercises, providing constant tension that can lead to great muscle growth.
* Upper Body: Expect exercises like banded rows, chest presses, overhead presses, and rear delt flys. The bands are excellent for targeting smaller shoulder and back muscles that are crucial for posture.
* Lower Body: Bands add burn to glute bridges, clamshells, lateral walks, and leg lifts. They are particularly effective for activating the glute muscles before a main workout or as the main focus.
* Full Body: These efficient classes mix upper and lower body moves, often in circuit formats, using bands to keep your heart rate up while building strength.
Warm-Up & Cool-Down Classes
Using a light resistance band in a warm-up can help “wake up” your muscles and improve your range of motion before a ride, run, or strength session. In cool-downs, bands assist in gentle stretching, helping you to relax into deeper stretches for better recovery. Its a simple way to improve flexibility over time.
Stretching & Mobility Classes
Similar to cool-downs, but more focused. These classes use bands to aid in active stretching and mobility drills. For example, a band can help you achieve a better chest stretch or assist in a lying hamstring stretch, making them more effective than static stretching alone.
Yoga & Pilates Classes
While less common, some Yoga and Pilates instructors incorporate light resistance bands. In Yoga, they might be used to deepen a stretch or provide feedback on alignment. In Pilates, bands add extra resistance to classic mat exercises, increasing the core and stability challenge.
How to Choose the Right Resistance Band
To follow these classes effectively, you need the right band. Using one that’s too light or too heavy can lead to poor results or even injury.
* Material: Look for fabric-wrapped latex bands or pure fabric bands. They are more durable and comfortable than plain latex tubes, which can snap or roll uncomfortably.
* Resistance Levels: Bands come in different tensions (e.g., light, medium, heavy). A set of 3-5 bands is ideal. You’ll want a light band for warm-ups and mobility, a medium for most upper body work, and a heavy for lower body exercises like squats and glute bridges.
* Loop vs. Handle: Loop bands (continuous circles) are most common in Peloton classes. They are versatile for both lower and upper body. Bands with handles are better for exercises like rows and presses if you prefer a grip.
A Sample Resistance Band Workout Structure
Here’s what a typical 20-minute full body strength class with bands might look like. You can use this as a template to create your own routine if you like.
1. Dynamic Warm-up (5 mins): Arm circles, torso twists, bodyweight squats, and banded glute bridges to activate muscles.
2. Main Circuit (Repeat 3x):
* Banded Squats (45 seconds)
* Seated Rows (45 seconds)
* Glute Bridges with Band (45 seconds)
* Chest Press (45 seconds)
* Rest (60 seconds)
3. Finisher:
* Banded Lateral Walks (30 seconds on, 15 seconds off, for 3 minutes)
4. Cool-down Stretch (5 mins): Focus on legs, back, and chest, using the band to assist where needed.
Tips for Maximizing Your Band Workouts
To get real results from these classes, technique is key. Here’s how to ensure your form is on point.
Focus on Controlled Movement
The power of bands comes from constant tension. Avoid letting the snap back quickly. Control the band as you release it for twice the benefit—this works your muscles on both the lift and the return phase.
Anchor Points Matter
For exercises like rows or chest presses, you need to secure the band. You can:
* Anchor it in a closed door.
* Wrap it securely around a sturdy post or the foot of a heavy couch.
* Step on it for exercises like overhead presses.
Ensure the anchor point is stable and won’t slip to avoid accidents.
Mind Your Posture
It’s easy to cheat with bands by hunching your shoulders or arching your back. Keep your core engaged, shoulders down and back, and move only the intended joints. If you need to swing your body to complete a rep, the band is probably too heavy.
Common Mistakes to Avoid
Even with good intentions, small errors can limit your progress. Watch out for these common pitfalls.
* Using Momentum: Don’t jerk the band. Use a slow, steady pace.
* Neglecting the Full Range: Make sure you stretch the band fully and allow it to return to its starting position without slack for every rep.
* Not Progressing: As you get stronger, you need to increase resistance. Move to a heavier band or shorten your grip on the current band to increase tension.
* Poor Band Care: Check your bands regularly for nicks or tears. Keep them away from direct sunlight and sharp edges to make them last longer.
Integrating Band Classes into Your Weekly Schedule
Resistance band workouts are incredibly flexible. Here’s how to weave them into your existing Peloton routine.
* As a Standalone Strength Day: Dedicate 2-3 days a week to a 20-30 minute full body band strength class.
* As a Supplement to Cardio: Add a 10-minute upper or lower body band class after a bike ride or run for an extra strength boost.
* For Active Recovery: On your rest days, do a 10-15 minute full body mobility or stretching class with a light band to promote blood flow without heavy strain.
FAQ: Your Resistance Band Questions Answered
Q: Can I get a good workout with just resistance bands?
A: Absolutely. Bands provide progressive resistance, meaning the more you stretch them, the harder the work. They are excellent for building strength, endurance, and muscle tone, especially for beginners and intermediate fitness enthusiasts.
Q: What if I don’t have a Peloton-branded resistance band?
A: Any set of quality loop resistance bands will work perfectly. You do not need Peloton-specific gear. Just ensure you have a variety of resistance levels.
Q: Are resistance band classes good for beginners?
A: Yes, they are one of the best places to start. The resistance is adaptable and the movements are often easier on joints than free weights. Always choose a class marked “Beginner” to learn the basics.
Q: How do I know which band resistance to choose for a class?
A: The instructor usually gives guidance. A good rule is: you should be able to complete all reps with challenging but good form. The last few reps should feel hard, but not so hard that your form breaks down.
Q: Can I combine bands with weights?
A: For sure. This is called “banded resistance” and is a great way to make dumbell exercises more challenging. For example, placing a band around your thighs during bodyweight squats increases glute activation significantly.
Finding out what Peloton classes use resistance bands is the first step to diversifying your fitness. By incorporating these portable, effective workouts, you build a more balanced, resilient body that supports all your other activities. The filter tool in the app makes it simple to find a class that fits your goals, whether its building strength, improving mobility, or enhancing recovery. Grab your bands, find a class, and experience a different kind of burn.