This is the mantra at LIT — and it’s not only a shared belief of members of the Boltcult, but it is the evidence-based heart and soul of our Low Impact Training methodology.
We’ve often talked about the common misconception that getting stronger only comes by grabbing those weights. For years, the message in the fitness world has been that pumping iron will pay off in spades when it comes to building muscle. Unfortunately, the reality is that strength training with weights carries with it a variety of risks and challenges that could derail your short and long-term fitness goals and leave you frustrated in the process.
WHAT IS LOW-IMPACT STRENGTH TRAINING?
Low Impact Training (LIT) is a combination of personal training, physical therapy, and injury prevention. Developed and designed as an alternative methodology for traditional workouts that can place unnecessary stress on joints. With low-impact strength training, you can expect toning without trauma to your muscles. You can expect a challenge without the concern that you are lifting more than your capacity. In short, Low Impact Strength Training is smarter strength training — it’s strength without setback.
When our founder suffered a life-threatening injury to his arm, he had a series of setbacks with free weights in the physical therapy setting. He quickly learned weights as a recovery method were riskier than they were rehabilitating.
Weights — especially when lifting too much at one time — can be the source of significant muscle or joint damage. Overuse can lead to herniated discs, back and neck problems, and several musculoskeletal injuries.
After being introduced to resistance bands, he saw the immediate benefits of ditching a traditional PT routine.
BUILT TO LAST
Resistance bands are designed for high volume usage and are built to last.
Additionally, the proprietary resistance band technology for the LIT Strength Machine offers unparalleled versatility with hundreds of exercises and eight attachment points for strength training in a 360 degree plane of motion.
BANDS PROVIDE GREATER BANDWIDTH
Weights are bulky and limit your plane of motion. Removing the concern that you are lifting too much weight also removes the likelihood of injury. Increase those reps without fear of re-injury!
Bands can go with you anywhere. They’re light, versatile, and can be thrown in a bag so you can build muscle anytime, anywhere.
BANDS ARE FOR EVERYONE — ESPECIALLY THE INJURED
Approximately 80% of LIT members have previously had or currently have an injury. On our LIT Strength Machine, you can push or pull over 100lbs of resistance while increasing strength and protecting your joints.
With our signature LIT Axis smart resistance bands, you can work up to 200LBS of resistance. Designed for functional movements, the bands allow you to tone, shape, and strengthen your body without the risk of reinjury.
These are great for the classic PT and rehabilitation setting or work well with our prehab programming, including LIT’s Cardio and Strength Shred series.
LOW IMPACT STRENGTH TRAINING ON THE GO: TRY THESE FIVE LOW IMPACT TOTAL BODY RESISTANCE BAND WORKOUT
1. BICYCLE WITH BANDS
Lay on your back and wrap the LIT Bootie Band around both of your feet. Pull your knees to your chest and push back out with the resistance provided during the move. Work your arms, calves, and core in one move!
2. BICEP CURL WITH BANDS
With your feet shoulder-width apart, stand on the LIT resistance band. Take hold of each handle and pull your arms upward in a curl toward the shoulders. For added difficulty, you can squat before each curl.
3. UPRIGHT ROW
Stay positioned with your feet shoulder-width apart. Step onto the band and grab hold of the handles with palms facing in. Pull upward toward your shoulders. Your elbows will flare outward in the process.
4. PUSH-UPS WITH BANDS
Place your LIT Bootie Band over your fingers and position yourself in a high plank. Ensure your hands are shoulder-width apart and that there is some tension on the band. Complete push-ups with the safe and sustainable tension the band is putting on those triceps and biceps!
5. LATERAL RAISE
Step with both feet onto the LIT resistance band and stand shoulder-width apart. Grab handles and position palms facing inward. Raise your arms to the side and up toward shoulder height for the ultimate lat toning, shaping, and strengthening.
LOW IMPACT STRENGTH TRAINING ON THE LIT STRENGTH MACHINE: TRY THESE SIGNATURE MOVES ON THE WORLD’S FIRST ALL-IN-ONE ROWER, REFORMER, AND STRENGTH TRAINER FOR A FULL-BODY WORKOUT
1. OBLIQUE PULLS WITH MACHINE BANDS
On your side, attach ankle cuffs to shorter resistance bands and pull in and out to tighten those obliques!
2. STANDING RESISTANCE ROW
Stand over your seat with knees slightly bent and back upright. Place the resistance band around the rower handle and pull inward. You can also increase weight and difficulty by adjusting LIT levels of water resistance on your machine.
3. SEATED LATERAL RAISE
Stay seated with back upright and grab resistance band handles with palms facing inward. Raise your arms to the side and up above your head for the ultimate lat exercise in between rowing sets!
4. COMBO PULLS, SQUATS AND SINGLE-LEG RAISES
As you pull the resistance bands with handles facing inward, a single leg squat and straightening with other leg raised provides one total body exercise for strengthening arms and glutes, and improving core stability and balance.
5. RESISTANCE BAND PRESS
You don’t need a bench press to build that body. Bands will do the trick. Turn around seated on the machine and grab handles with palms facing inward for this upper body strength training challenge.
DITCH THE WEIGHTS AND JOIN THE RESISTANCE!
Momentum is a false sense of security in exercise and because you can’t rely on it to help you through a move with bands, you can decrease your risk of injury, strengthen muscle imbalances, correct posture, and increase your mobility and flexibility.
Simply put, whether you’re on a machine or on the go when you opt for bands, you’re reducing your risk of injury and tension in your joints — and you’re increasing resistance on the muscle you are looking to train.
You’re doing smarter strength training — and you’re saving your body in the long run.
At LIT, we are designing forward-thinking, sustainable fitness programs around our innovative resistance training band systems on and off the machine. This week, learn about the differences a focus on longevity can make in your life. Try our Low Impact Strength Training classes and experience how resistance bands are the driving force behind a whole new era of safer, sustainable strength training.