We believe that pliability and functional training are key tenets of a healthy, active lifestyle. How do we do that? Resistance bands.
"At TB12, around 90% of what we do—and what I do—involves working out with resistance bands," Tom Brady says. "A lot of athletes [have] a fixed idea about how resistance bands work, and some even associate them with rehab. Many are surprised to find that resistance bands work their bodies functionally better than weights do in terms of resistance, versatility, and maximizing efficiency."
Tom Brady's Transition From Weights to Resistance Bands
Tom lifted weights throughout college and into the early years of his NFL career. In his book, The TB12 Method, he tells the full story of how he realized traditional weight training was leaving him sorer than he wanted to be.
"Most of the time, my workouts left me hurting," he wrote. "Sure, I was getting stronger, but I was a long way away from allocating the right proportion of my workout time to what could allow me to improve performance."
Through his work with longtime Body Coach Alex Guerrero, co-founder of TB12, Tom began incorporating different tools and techniques. He has now been using resistance bands almost exclusively for more than seven years.
"The difference is profound," he explains. "My muscles are more balanced and functional, especially for the movements I need to perform as an NFL quarterback. Resistance bands clearly work better for me."
How To Start Training the TB12 Way
We love training with resistance bands because they allow for a wide, fluid range of motion and can mirror your body's normal, everyday functional movements. But if you're used to weight training, transitioning to resistance bands can be challenging if you're not sure what to do with them, or if you already have a concrete routine involving weights.
The following exercises are examples of how you can use resistance bands to improve your functional strength and conditioning.
1. Push-Ups
You can add a resistance band to a regular push-up for a more challenging exercise.
Get into a push-up position, paying close attention to your form. Put a looped band over your back and under your armpits, with each end under each of your palms. From here, without compromising form, perform your push-ups as explosively as possible.
2. Squats
To add bands to squats, you'll need a long looped resistance band and a short looped band. Place the short band above your knees. Then step on your long band and bring the other end of it around your shoulders. From here, perform your squat, being sure to keep proper form.
3. Standing Double-Arm Rows
For this one, you can use our TB12 Handle Resistance Bands attached to the portable anchor spine included in the kit.
Start by attaching a band to the anchor at chest height. Grab the handles and take a few steps back so the band has some tension. From here, face the anchor and get in your athletic position. Make sure to set your shoulders rather than shrug them. Retract your shoulder blades as if trying to shove each shoulder blade into the opposite back pocket. Then, explosively pull both hands towards your body, bending your elbows to 90 degrees.
Exercises using our TB12 Resistance Bands can be adapted to mimic almost any sport-specific movement.
Understanding the TB12 Approach
A resistance band training program might feel odd or too easy for someone used to weight lifting. If that's you, don't let the feeling fool you. Your body needs to get accustomed to bearing resistance rather than load, which is the major difference between bands and weights.
Tom describes it like this: "Imagine your body is a pickup truck. It's weighed down with a thousand pounds of bricks in its cargo bed. This is what weight lifting does to your muscles, ligaments, and joints. Now imagine your body as a pickup truck that's towing a thousand pounds of bricks behind it. There's minimal weight on your structure."
If you're experienced with weights, your favorite exercises, like deadlifts, chest presses, alternating rows, and squats, all have band-assisted variations that relieve the pressure on your body and allow your muscles to better maintain pliability.
Expert Tips for Effective Resistance Band Workouts
1. Form above everything
Proper form helps you get the most out of your workout and avoid injury. When you get tired and your form slips, your body starts to rely on other muscles to get the work done, leading to ineffective movement and potential injury. Try working out in front of a mirror, with a buddy who can give you feedback, or with your phone recording your movements.
2. Focus on core and glute stability
Engaging your core will help you stay strong in your movements and get the most out of your workout.
3. Set a timer
20 seconds—that's how long you should aim to do each resistance band exercise. If your form starts to break down before the timer goes off, stop. Over time, you'll work your way up to the full 20 seconds.
Want to dive deeper into the TB12 lifestyle? Download our free TB12 Explained Guide and start your journey today.
