It doesn't take pumping iron or fancy weight machines to get a body of steel. Resistance bands let you do a wide array of safe, effective exercises that making building strength simple.

Admit it: Most of us wouldn't mind having a stronger, better-toned, better-muscled body. And we know we could probably get it — we were willing to do some consistent strength training.

Most of us also understand that, in addition to creating fabulous muscle tone, regular strength training can build muscle strength and bone density, and even improve our metabolism.

Weights are not always easy to do

Still, hitting the weights can be inconvenient when we're travelling or strapped for time. And, for some, it can be downright intimidating: You don't want to hurt yourself lifting the wrong way or waste time doing lifts that fail to deliver-or maybe you just aren't interested in weights, period.

Thankfully, there's an easy way to achieve your strength-training goals-no dumbbells, barbell or machines required. All it really takes is a length of rubber.

Once considered best for rehabilitating injuries, resistance bands and rubber tubing are making their way into mainstream workouts. And for good reason: Resistance bands can be used to train almost any part of the body simply by adjusting the anchor site.

Easy and light

Bands are compact and extremely lightweight, which means you can toss them in your briefcase or suitcase and work out just about anywhere. And unlike free weights and weight machines, resistance bands tend to be intuitive, safe and very easy to use. This distinction makes bands ideal for people new to resistance training, as well as for older adults who prefer a more low-impact regimen than that offered by heavy gym equipment.

Beyond providing safety and convenience, bands offer the same bone-strengthening benefits of other resistance exercises. Resistance training is better for bone health than aerobic exercise alone-especially for adults 50 and older, since it can help offset the effects of osteoporosis and improve overall balance and muscle mass. For many, band exercises provide just the right means to this end.

Resistance bands are long, scarf-like pieces of elastic; they're highly pliable and durable and can be anchored beneath your feet or tied to a doorknob or other fixed object. They do not include handles, so you typically have to wrap them around your hands and grip tightly as you pull.

Rubber tubes, on the other hand, are more rope like and less pliable. Many come with built-in handles for easier gripping and anchoring. Tubes are deemed more user-friendly by some because of the handles. Yet bands can be easier to work with for certain exercises because they're wider and can grip in places a tube may slip, such as the bottom of your shoe. But it's really a matter of personal preference.

Make sure it suits you

Whether you choose bands, tubes or some combination of the two, it's vital to have at least two different tensions on hand to challenge both large and small muscle groups. And always start light. A common mistake people make is to choose bands that are too heavy, but I'd rather you perform 20 to 30 reps of the proper movement than add too much resistance too fast.

You should feel some resistance as you engage the bands, but not so much that the exercise quickly becomes too difficult or painful. Many bands are sold in kits that include various tensions, so you can experiment and find what's most comfortable for you .

You can also fine-tune the tension by allowing the bands to be more or less taut. As the bands are stretched during an exercise, the resistance increases and muscles must work harder to overcome that resistance.

Tips & Tricks

Use these insider tips to get the most out of your resistance-band workout:

• Bands are colour-coded according to their resistance levels. It varies by brand, but in general, darker colours (black, blue) tend to be harder, and lighter colours (pink, yellow) are easier.
• Using too difficult a tube or band can compromise your form. There's no shame in starting lighter, and it will help you prevent injuries.
• When tying bands to a fixed anchor such as a doorknob, double-check that the knot is tight so the band won't slip off during the exercise.
• If you plan to do band exercises often, invest in high-quality equipment cheap bands will cost you in the long run, either they'll break too easily, or they'll lose their resistance over time.
• If you don't have a good place to tie a tube or band at home, you can purchase accessories, such as door attachments, for pocket change.
• Looking for more challenge? Ask a trainer for tips on incorporating bands into compound exercises, such as squats, lunges and torso rotations.

Getting Started:

Two exercises to try:

Ready to give bands a shot? Begin with these two classic band exercises, commonly performed as part of group-fitness classes and circuit-training routines.

Upper Body:

Standing upright row:

Step 1:
Standing, place the middle of the band or tube under both feet and grasp each end of the band with your palms facing backward. Your feet should be close together but not touching.

Step 2:
Pull the ends of the band upward toward your chin, lifting your elbows as you pull. (Do not let your elbows go above shoulder height.) Slowly return to the starting position. Keep your neck relaxed as you pull upward. Repeat eight to 10 times for three to five sets.

Lower Body:

Side Steps:

Step 1:
Tie a resistance band around your ankles so that your legs are connected and there is about four or five inches of band when you stand with your feet hip-width apart. Place your hands on your hips, stand up straight, and keep your shoulders and neck relaxed.

Step 2:
Take 10 small steps to the right, keeping your knees bent and engaging your thigh muscles and glutes. Repeat going the other way. Do three to five sets each direction.