Yes, it is entirely possible to build muscle with resistance bands when using the appropriate equipment.

Let's remember that in order to increase muscle size, it is necessary to apply resistance to the muscle, with enough intensity to create micro-tears in the muscle fibres. This allows the body to adapt by rebuilding stronger and larger muscle fibers, better prepared for the next exertion.

Several studies have confirmed that muscles hardly differentiate between resistance from free weights and resistance from elastic bands when the tension is the same.
To replicate a similar tension, it is important to:
- Use high resistance and gradually increase it (progressive overload).
- Feel the resistance throughout the entire movement to increase time under tension.

Thanks to its unique technical features and progressive resistance felt from the very beginning of the movement, SmartWorkout Elite perfectly meets these two conditions. However, it is essential to use the equipment correctly to optimize muscle gains. Rest assured, everything is explained in our resistance bands workout routine as well as in our instructional videos.

When it comes to building muscle mass, it's exactly the same as with dumbbells: it also depends on what's on your plate!

The SmartWorkout app is available in French and English on iOS and Android.

It includes:
- An exercise library, categorized by muscle groups, with over 50 exercises with resistance bands. Each exercise is accompanied by a demonstration video and provides information on how to use SmartWorkout Elite and the resistance band bar.
- 3 resistance band workout programs (details below). Our workout routines are easy to follow, with each week divided into multiple sessions that specify the number of sets and repetitions for each exercise, along with a demonstration video.
- Performance and activity tracking through the tracking tab.

Last but not least: the app is completely free, beside our strength training plan SmartGains which requires an unique payment of £5 for a lifetime access.

Here's more information about our resistance band training programs:

Express Plan:
- 8 weeks resistance bands training program.
- Full-body session.
- 20 minutes per session, 4 sessions per week.
Each session is a full-body workout primarily consisting of compound exercises. Perform each exercise for a single set until muscle failure.
The goal of the program is to build muscle quickly, in less than 20 minutes per day.

SmartGains Plan:
- 9 weeks resistance bands strength training program.
- Push / Pull / Legs.
- 50 minutes per session, 5 sessions per week.
The number of sets and repetitions varies throughout the program: the initial weeks have a higher number of repetitions, while the later weeks focus more on strength with fewer repetitions.
The goal of the program is to maximize muscle gains over 9 weeks with your resistance bands set.

Strong & Beautiful Plan:
- 6 weeks resistance bands training program.
- Special focus on legs and cardio.
- 50 minutes per session, 5 sessions per week.
The program consists of 2 lower body sessions, 2 upper body sessions, and 1 Cardio/Abdominal session per week.
The goal of this workout routine is to sculpt your shape while burning maximum calories.

Yes! We have designed our resistance band set to cater to a diverse range of individuals, regardless of their body shape or size.

When it comes to height, SmartWorkout Elite is optimized for individuals measuring between 1.55m and 2.10m (approximately 5'1" to 6'11").

• If you're on the shorter side, it's worth noting that for band exercises that rely on foot support like Biceps Curl, Squats, and Lunges, you may perceive a slightly lower resistance compared to taller individuals with the same band tension. This occurs because the elastic bands are less stretched. To fully experience the resistance, you can adjust your foot positioning accordingly.
• If you're taller than 1.90m (6'3"), there are a couple of exercises where you'll need to exercise caution to prevent excessive strain on the bands:
  - Overhead Press: Block the resistance band with a single foot instead of both feet to minimize band stretching.
  - Squats: We recommend substituting it with Lunges (with one foot on the bands) to limit excessive stretching.

The height factor doesn't affect exercises where supports other than the feet are used, such as door anchors. Regardless of your height, it's essential to avoid stretching the elastic bands more than four times their initial length to prevent weakening. Proper band positioning plays a significant role in their stretching, rather than just your height!

In terms of body shape, the effectiveness of the equipment isn't impacted by weight. Our resistance band set is suitable for individuals of all sizes and accommodates various goals, including muscle gain and weight loss.
If you're overweight, SmartWorkout Elite is an excellent choice for engaging in physical activity. However, we do recommend consulting a qualified healthcare professional before starting any intense physical routines.

Regarding age, SmartWorkout Elite caters to a broad audience thanks to its wide resistance range (from 5kg to 120kg).
There's no specific minimum age for starting resistance training, but it's generally recommended to wait until adolescence (around 14 years old) before embarking on a serious and structured gym routine. This precaution ensures the safety of bone and muscle growth.
Fitness bands are an exceptional option for older individuals aiming to maintain their health and mobility. The bands provide joint-friendly exercise and support low-impact strength training routines.

Sure thing! Fitness bands can be an excellent choice for beginners as they offer progressive resistance and help develop the strength, stability, and coordination required for more advanced strength exercises. Additionally, they are gentler on the joints compared to free weights, reducing stress on tendons and ligaments.

It is important to begin with low-resistance bands and master the fundamental movements before progressing to higher levels of resistance or more advanced exercises.
Our resistance band set is hence perfectly suited for beginners: the adjustable resistance, ranging from 5 kg (10 lbs) to 120 kg (260 lbs), allows for progressive overload as you build strength. Our tutorials and instructional videos will guide you through the basic exercises, and our three bands workout plans will provide you with the most effective strength training principles to optimize your results.

As an added bonus, our Express training program is ideal for beginners as it focuses on fundamental compound exercises. Its 20-minutes format allows for a gradual start without getting discouraged over time. The best part? It's completely FREE on the SmartWorkout app.

Certainly! Even if you are a seasoned practitioner, incorporating elastic bands into your training can be highly advantageous.

Resistance bands provide enough load to stimulate muscle growth and enhance strength, all while safeguarding your joints. Moreover, they offer a wide array of exercises and varying angles of work to effectively target and engage all muscles in a balanced manner. Additionally, training with resistance bands adds diversity to your workout routine and surprises your muscles, a key variable for accelerating progress.
However, it is important to select resistance bands that are suitable for your level and to continue to increase the intensity of your workouts with progressive overload. Our resistance band bar can withstand up to 200 kg (440 lbs) of resistance for certain exercises, perfectly catering to this requirement!

The total weight of our resistance band set is approximately 2.5 kg (5.5 lbs) without packaging, and 3 kg with (6.6 lbs).

The resistance bar measures 42 inches (106 cm) and can be detached into two parts, each measuring 21 inches (53 cm). It has a diameter of 1.3 inches (3.3 cm) and weighs approximately 2.6 lbs (1.2 kg). The band bar is made of iron and is covered with foam for added comfort.

The 7 elastic bands are 47 inches (120 cm) in length and can stretch up to 4 times their initial size without sustaining damage. They are made of 100% natural latex, and their attachments are made of stainless steel.

SmartWorkout Elite is easily portable in a gym bag that is longer than 21 inches (53 cm), such as our SmartWorkout bag. The equipment fits into a cabin suitcase; however, please note that the resistance bar is not allowed as cabin baggage due to safety regulations.