By: Dr. Lucas Glomb, PT, DPT, OCS
When it comes to fitness, variety isn’t just the spice of life—it’s the key to progress. Our bodies are incredibly efficient at adapting to the stresses we place on them, and that’s a good thing! But it also means that over time, familiar exercises can stop delivering the same results. If you’ve noticed your progress has plateaued, it might be time to make some small but powerful adjustments to your routine.
In our latest video [https://www.youtube.com/watch?v=OvF0z2RpeQo], I demonstrate how adding a simple resistance band to common movements like step-downs, lunges, and deadlifts can make them more challenging and effective. These modifications are straightforward yet impactful, giving your muscles and nervous system a fresh stimulus to adapt to. Resistance bands are an inexpensive and versatile tool that can easily be incorporated into your workouts to target stability, strength, and control.
Why does this work? As your body becomes more proficient at an exercise, neuromuscular adaptations reduce the “challenge factor.” To continue building strength, improving stability, and reducing injury risk, you need to up the ante. Adding a resistance band introduces new forces to control, which engages your muscles in different and more intense ways. For example, using a band during a lunge can increase lateral stability demands, or adding one to a step-down can enhance eccentric muscle control of the quadriceps. These tweaks keep your workouts fresh and effective.
If you’re unsure how to make the best adjustments or want to avoid overcomplicating your program, a physical therapist can help. At our clinic, we specialize in designing tailored progressions to maximize your fitness while minimizing injury risk. Check out the video for ideas, then schedule a visit to see how we can help you level up your exercise routine with precision and expertise!