The Effects Of A Resistance Band Warm-up Protocol On Muscular Endurance

A warm-up is defined as a series of exercises done in preparation for subsequent competition or training for performance enhancement. Different warm-ups include static stretching, dynamic stretching, or dynamic exercise (with or without equipment). Currently, debate exists as to which type is most beneficial for subsequent performance. PURPOSE: To determine if a resistance band-based warm-up affects muscular endurance in recreational strength and conditioned individuals. METHODS: Three males and two females (age: 21 ± .84 yrs; height: 178.9 ± 8.96 cm; weight: 75.04 ± 16.45 kg) took part in this pilot study. Each subject completed a specific dynamic warm-up protocol, once with a looped resistance band (BND) and another time without (N-BND) it. Subjects were then tested on back squats for maximum repetitions, immediately following the warm-up, at 50% of their pre-determined 1-repetition maximum weight. A subjective performance measure was taken via a post-test survey regarding ratings of perceived exertion (RPE). Comparisons were made by paired t-tests and P ≤ 0.05 was considered statistically significant. RESULTS: There were no significant differences in back squat repetitions (p = 0. 074) or RPE (p = 1.00) between N-BND and BND conditions. There was a large effect size of d = 1.077 for repetitions completed following the BND protocol. CONCLUSION: Based on the magnitude of this effect, it may be possible that resistance bands are effective in enhancing muscular endurance performance. This could provide a practical, cost-effective, and more portable option for athletes and coaches when searching for an optimal warm-up strategy to improve performance.