Concentric and Eccentric Force Changes with Elastic Band and Isotonic Heavy Resistance Training: A Randomized Controlled Trial.
Eric Folkins, Sidharth Sahni, John Ryan and 3 others
PMID 34123529WHAT IT FOUND
Untrained women gained similar strength after four weeks of heavy lifting with dumbbells or elastic bands.
Both methods improved concentric and eccentric force, so choose based on patient preference and portability rather than expecting one to outperform the other.
Key findings
01There was no significant difference in strength outcomes between the isotonic dumbbell group and the elastic band group.
02Both groups demonstrated significant improvements in concentric and eccentric force from pre-test to post-test.
03Participants performed three sets of four to six repetitions at 85% of their maximum force, three times per week for four weeks.
STILL TO COME
How it was doneWhat they foundWhat it means for PTsWhat it means for OTsWhat it means for SLPs
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What it does not show
The study included only twenty participants, which is a small sample size. All participants were healthy, untrained women aged 20-30, so results may not apply to men, older adults, or those with existing injuries or strength training experience. The four-week duration is short and may not reflect long-term changes or muscle growth. Compliance and exercise intensity were tracked via self-reported logs, which can be inaccurate. The study was not registered as a clinical trial.
Declared interests
Theraband Academy supplied the elastic bands used in the study, but the authors declared no financial interest.
The easy way to misread this
Do not assume elastic bands are superior because they are portable. The study found no significant difference between bands and heavy weights for strength gains, meaning neither method is more effective than the other for this specific population.