Can resistance bands be as effective as free weights?

“Stop lifting weights,” Dave Asprey, also known as the “Father of Biohacking,” wrote in a recent Instagram post. He continued, saying: “Studies have proven this Resistance bands It can increase muscle growth three times faster than weight training. These statements sparked a response from Dr. Lynn NortonPh.D., and Weightlifting champion In early December 2024.

“In many cases, you can get similar results,” Norton admitted. “But there is not a single study that shows resistance bands are better.”

In their Instagram post, Asprey claimed that the body wants to protect itself from gravity during weight training.

“Your whole body is afraid of gravity.” Asprey wrote. “If you pick up the iron, it will sway. Gravity creates [the weights] Accelerate, and tiny sensors in your wrist, elbow and shoulder sense the presence of gravity.

Dr. Norton highlighted the inconsistencies in Asprey's argument, replying, “You swing more with resistance bands,” even though Norton defends bands and all forms of resistance training. “When you push against gravity, it gets better [health and aesthetics].

“[Muscles] I don't know how to deal with it [banded resistance] This changes when you move, Asprey emphasized. “It overwhelms them and grows faster,” the bands insist, as they provide superior resistance without gravity interfering.

“Not real. It just changes the power curve,” Norton replied.

Bands often fail to maximize tension when muscles are most stretched, resulting in short gains. Furthermore, bands cannot replicate the same loads as free weights, cables, or machines if the resistance is uneven.

There are no studies, including those referenced, that show bands are superior to free weights for hypertrophy. (1)(2) “If you don't have access to weights, bands are helpful…but they're not better,” Norton concluded.

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Featured image: @dave.asprey On Instagram