At 6’ 8” I was painfully thin growing up. I was introduced to weights in my early 20’s and quickly my goal was to have a bigger, more muscular frame. With age and hard work, I found that 245 pounds felt good as I was muscular and a far cry from the skinny high schooler of decades past…
In early May I cancelled my gym membership and started to incorporate a daily resistance band workout coupled with 4 – 5 days of cardio + a healthy diet. I found that 3000 calories a day broken down to 45% fat, 40% protein and 15% carbs plus keeping sugars below 25 grams a day was perfect for my middle-aged frame. My goal was to lose 25 pounds and get back to the magical number of 245 (lbs.).
About two months into the process, I decided to forego focusing on the scale and instead let my body find its natural weight. Six months later, at age 54, I’m in the best shape of my life. The benefits of resistance band training supersede weight training, especially as I get older. I feel stronger, leaner, more energetic and can’t wait for the next workout to start. The ability to train indoors or outside is a huge plus and I’ve discovered you need very little space to maximize your workouts when using resistance bands. All of these factors plus minimal soreness contributed to my new mindset and I am having FUN…
Back to the scale… I started to notice my body taking shape in a way it never has before. I could see more symmetry and discovered I was leaning up in a whole new way while holding onto muscle mass. When I dipped into the 230’s I thought I would plateau, my waist was approaching 33” and for a brief period my mindset went back to the skinny teenager and being “too thin.” Instead, what I discovered was my body had more room to lean out. My mind began to push away the fear of being too thin and began to welcome the next chapter of Me…
I was pleasantly surprised this part of my journey brought up some old memories that were locked deep inside. I realize mentally and emotionally I still had some work to do. Our scars may run deep but life has a funny way of having them resurface when we’re ready to deal with the past. These moments also free us inside. For the first time I feel really good about my own body and find self-acceptance to be the most important acceptance.
Currently I sit at 228 pounds and begin to think more about how I make this sustainable as I approach my 55th birthday early next year… There’s no shortcut for hard work and I feel grateful to have the tools and desire to continue this part of my journey.
I hope by sharing each of you will also be opened to discovering your own next chapter and self-acceptance plays a big part of your overall well-being. As we approach Thanksgiving I’d like to offer thanks to Dave Schmitz for leading the resistant band movement and for all of his content!!
I highly appreciate that the newsletter is positive without blowing smoke. There’s no negging, there’s no macho BS, there’s no doomsaying about what’s going to happen if you don’t do the program or buy the stuff. But there are also no grandiose claims of instant success for everyone — just steady encouragement to keep working. All of this is truly, genuinely rare in any corner of fitness culture. Plus, knowing that you actually DO read and respond to emails means that we all know that everything you write is sincere.
RBT Enthusiasts and Band Gym Member
My RBT journey began when I visited a trainer for an assessment when I turned 50 in 2012. I have always exercised, and was looking for information on how to train more effectively as I age.
The trainer used resistance bands, which I had never seen before. He mentioned RBT, and I ordered a starter set. I have used your bands ever since. I am decidedly stronger, but better yet, I move with less pain (I had an ACL repair in 1985 which hasn’t held me back, but the bands helped me full strengthen and lengthen muscles so that my movement is essentially the same on both sides of my body), and I am leaner. My back doesn’t bother me anymore – I think this is due to better core strength which comes from working with bands!
I look forward to new exercises in your weekly emails. I am really impressed with how accessible you are via email. My husband recently retired, and he is now a member of the Band Gym.
Thanks for all you do to teach us and help us be strong and healthy as we age.
Congrats on 11 years!
I am 71 and have found your band gym an excellent resource, both for finding exercises to work on whatever I need at the moment and for motivation. I also love the videos you send out each week that address some new moves, or compile existing exercises into an interesting or innovative workout, or that identify some issue many of us may be dealing with, and then you give us solutions to consider.
Your video presentations are clear and easy to follow. You maintain a focus on using good form through every exercise. Over the year and a half that I have been a member, I find I can consistently trust in the safety and effectiveness of what you are teaching.
14 months ago I was diagnosed with Parkinson’s and I’ve found that exercising with bands has been a boon to my workouts, from both utility and safety aspects. As a recent example, I love the locomotion training from your Nov. 8th email. I’ve started with two black bands and currently do it 4-5 times a week, right after my dynamic stretching warm up. After completing the locomotion segment, my lower back and hips feel great and I know that over time it will help my stability as well.
So Dave, good job and thank you!
Band Gym Fitness Pro
I’m grateful I came upon RBT several years ago. I think it was via BJ Gaddour.
I’m 64, and my wife and I live full time on our sailboat in the Sea of Cortez in Mexico. Training with bands is something we can do on the boat and onshore. RBT has been a blessing for this aging athlete.
RBT Customer & Enthusiasts
In light of the email of gratitude, I wanted to take the time to say thank you to you for all the work you put in. I’m 27 years old and I am so grateful that I have found RBT. I spent a couple years in a group training facility hitting the free weights and those crazy workouts. It was great and I lost a bunch of weight doing it. But eventually when my schedule changed and I started working, I could no longer keep up with that. I felt that I needed to find some other method of training that I could do at home and that was challenging and sustainable. Not to mention my goals shifted to building eating and exercise habits that I could maintain for the rest of my life. I started using bands about 8 months ago following whatever I could learn online. But then my nutrition coach turned me on to your content and it completely changed the way I look at bands. I’ve learned so much from your content and I find myself truly excited to workout every week and build workouts that work towards my goal of functional strength and longevity. The best part is I feel like I can keep training with bands for the next 50 or 60 plus years.
Thank you so much for your content Dave,
RBT Customer & Enthusiasts
Congratulations on 11 successful years! I am grateful for you and all that you’ve taught me. You’re the only coach I know, who uses the word “vectors” in your explanations. That word really helped me to visualize and understand that there is more to training than lifting weight – the vertical force vector. Various angles of pull allow the body to train all real life movements. So thank you for making me a better coach!
ACE Personal Trainer and RBT Fit Pro
Just wanted to thank you for always responding both by email and phone. Your advice has been spot on with both my own children (son’s back surgery/Seahawks & daughter’s ACL/Central Arkansas Sand vb) to my NFL, D-1, high school, and probably most impactful the last 5 years of my special needs population. Flying out from Az to your summer seminar and then meeting you for breakfast the next day meant a lot and changed the way I looked at my programming from both a strength and speed aspect. I still share the RBT methods with our high school PE and strength coaches each year and appreciate your passion and willingness to share both professionally and personally how using BANDS is a GAME CHANGER!!!!
Kevin in Az
HS Strength & Conditioning / Adapted PE
I am a distance runner doing mostly long trail runs which require strong glutes, core and leg muscles and at 66 years old trails are not getting easier so I need to be stronger.
Worked in physical therapy for 21 years and we use resistance bands in our clinic and now that I’m retired I set up an area at home to maintain my strength and fitness and your bands are my primary means of doing so.
Thanks Dave for great videos and bands,
I am relatively new to using resistance bands for my workouts. Through the years, I have owned, and used, free weights, a Soloflex, and a Bowflex Ultimate. I always considered resistance bands as inferior, and never thought about using them. I now use them quite extensively, and I will have to say, the Quantum Resistance Bands are great. I personally like the way they feel through the entire range of motion when performing any exercise. For me, the feel is more rewarding. I would recommend doing the research, and if you like what you see about training with resistance bands, please give the Quantum Resistance Bands a chance, as the quality, in my view, is superior.
Thanks again Dave,
While it’s great that so many testimonials on your site are about “quitting the gym and weights,” there are some of us who still enjoy the challenge of hoisting plates and DBs. For me, bands don’t replace that. But they sure make it BETTER.
1. Bands give me a safer way to do a lot of things I used to do with weights. For example, I worry a lot less doing tricep extensions with my Thunder Band. It beats the risk of crushing my skull while lifting a barbell over my head!
2. Contrast training gives me much more stability on those heavy compound lifts. In the six months I’ve been using bands with weights, I’ve hit more PRs than ever without any morning-after joint pain. Please do more contrast training videos!
3. Finally… and this is a big one… Bands let me work out in more places and in more ways than would be possible with weights. My basement “gym” has a great setup that includes weights. But during COVID, getting out of the house has been an important part of my mental well-being. Whether my getaways have just been workouts in the park or weekend trips to the beach, bands have kept me fit and optimistic. I always get back to my weights feeling stronger and more invigorated after an RBT day or two.
Anyway, I’m writing all of this because I’m glad to see you explaining that bands are not just for the “quit weights forever” crowd. If anything, they’ve helped me enjoy weights even more. Keep up the great work and keep those contrast training videos coming.
I hope we all can, as you say, “kick COVID’s butt.” At least so far for me, it’s been “bands-1… COVID-zero.”
Glad I purchased the thunder band set… You are the man!! So glad I joined “The Band Gym” and that you are my coach and if I have a question you answer directly! That is unheard of, most of these so called self proclaimed experts have a foreign base for their customer support and that makes the waters muddy when asking for advice. That’s why I will be a Band Gym member for life 🙂 Thanks Dave and Karen for your devotion and hard work.
I wanted to thank you for all you do. As a bivocational pastor for over 30 years, I have ministered to many people with only a modicum of feedback. The occasional text, note, or email means much. Hence, I wanted to express my gratitude for you and for RBT.
It has been a huge help in my quest for improved fitness. RBT has been the perfect fit for me. Keep up the good work.
Love this! You guys are the best. I am so glad I found you as you have already had a huge impact on my life and changed my entire thought process as far as working out. Everything you provide to your customer is Top Notch so just keep doing what you’re doing. It is beyond fantastic in my book. You explain things better than just about every trainer I have had and your knowledge is so helpful. I feel better already. Thanks for everything you do and have a fantastic weekend.
My goals with RBT… maintain strength and flexibility.
Covid-19 led me to you. The gyms closed which led me to Now What? A swim coach buddy of mine suggested I check the web for resistance band trainers and routines, which led me to you and believe me I checked all the trainers out.
Been working your routines for a few weeks now and my joints remain strong, supple and pain free. Better shoulder ROM.
You have a positive get it done attitude which I like.
Love the challenge and the core work mixed in with your routines.
The camp has been transformative for me. After trying many other forms of traditional gym based exercises, the physical changes I have seen in my body after buying a set of bands and completing this camp have been far superior with no injuries or sore joints. I feel like I have found a regime with bands that will stick with me for life. Thank you for your positive energy and I look forward to telling all my friends and family about RBT.
-Love the pdfs. Great to print out and have for the future once you have learned the exercises.
-Really enjoyed the full length videos. I found your on-going commentary on form and technique a great reminder, particularly when you hit the point of fatigue.
-I hope RBT becomes world famous and puts gym equipment manufacturers out of business. Seriously it is silly thinking about all the time I have wasted over the years in traditional gyms.
RBT Camp Participant and RBT Enthusiasts
Finding RBT and Dave Schmitz during these locked-down times has been just what I needed. Dave’s focus on physical health, his enthusiasm, and his inventive and interactive coaching, not to mention Zoom meetings Q & A. All this in the 45 Day Fit Camp fit the bill for my future RBT workouts.
Band Fit Camp Participant
Exceeded my expectations and had me looking forward to the next workout. Here are some of my thoughts:
1- Trust. That’s right . I knew that there would be a great plan ready to go that I never questioned. If I did the work I would get better. Stronger, fitter, more flexible.
2- Your commitment to my fitness helped me commit to the workouts. Your enthusiasm made me show up and get it done. Some days it would have been easy to take off or do something less challenging but I had a plan. Thanks for that.
3- It felt good to be part of something bigger than myself. We were all working out in our basements or spare rooms online but I know I felt like I was a part of the group. I was in Fit Camp.
4- Education. It was great learning from you.
Camp was fantastic and I am looking forward to your next program.
Band Fit Camp Participant
Dave, thank you for sharing your decades of experience having converted me from a 3 X a week gym rat using the same routines to a diverse and complete program of 5 X a week. Being a house quarantined 75 yr. old with COPD you have made a HUGE difference as your knowledge, style and passion have made my conversion fun and successful. I am a Band Fan!!!
Band Fit Camp Participant
As an RBT teacher and enthusiast, it’s always great to learn from the Band Man himself and to interact with others who love bands. I would recommend Fit Camp to anyone looking to get better with bands.
Fit Camp Participant
Learning how to train with resistance bands has been the silver lining of quarantine! In addition to improving my strength and stability, the workouts gave me a sense of freedom in that I don’t have to rely on a gym or a bunch of heavy equipment.
My favorite workouts were those in which we worked out “together” (i.e., you filmed yourself completing the entire workout and I could follow along with the video). I found your cues – and jokes – to be helpful and motivating and I felt like it was more efficient than me watching the instructional video, writing down the workout, setting up the timer on my phone, etc.
Also, I wanted to thank you for providing this opportunity at such a reasonable cost.
Band Fit Camp Participant
Nice to gradually get back into the “routine”. Verbal cues and pictures helpful. Will start another 6 weeks. Round #2 more amped up this time through. Thanks Dave!
Local Band Bootcamp Member
One Heck of Camp.
Learned so much. I’m already putting it to use. I’m building next week’s schedule and I already modified this week’s schedule with confidence.
RBT is awesome
Camp Participant and Band Gym Member
I am half way through the 28 Day Challenge and absolutely love it. I should have switched to band training years ago. I love your energy and passion you bring to the table. I do not miss going to the gym at all and love having the flexibility to workout where I want to. I will keep you posted before I finish up this challenge.
Have a great day.
RBT Challenge Participant
Great workout yesterday to finish off the 6 weeks! Every workout, somewhere near the end, I tell my wife “Dave is trying to kill me again!” but somehow I’m still here.
The camp has really been excellent. I already knew from the BandGym workouts and exercise vault that you had a fantastic range of exercises built up, but having them laid out in a progression as you’ve done over the past 6 weeks has really been valuable.
Both my wife and I have worked with excellent personal trainers in the past and they have also discovered some of the same innovations as you have. But the additional things you’ve brought in are really fantastic. The resistance added to the rotator cuff exercises and the (stealth) incorporation of core stability into every workout are standout features. As is the cardio component. I’ve never had such a boost from resistance training in a gym, with or without a trainer. You should get a medal.
I’m very interested to see what you have lined up for the last three days!
Band Gym Member and Fit Camp Participant
Your Chest Contrast Training Workout is a game changer! Just wanted to tell you how valuable I found it.
I’ve injured my rotator cuff too many times in the past. I’ve made the mistake of trying to go heavier and heavier with my dumbbell loads. The only limit was my inability to buy anything heavier than 45 lbs during the pandemic.
Your workout really opened my eyes (and chest) to a better way. It’s made my weight training more challenging while making it safer at the same time. That’s a real win. Keep the good stuff coming!
Band Gym Member
Just finished the Zoom rerun. Your explanation of balance & how it was constantly being involved during our RBT workouts was very helpful. The RBT workouts (in the 45 Day Band Fit Camp) have been very beneficial for me. I really like how you include the different degrees of difficulties in each workout. I also like how I can use the same exercise, but vary the speed, work & rest time & create an entirely different program for myself. Personally, I would commit to future camps because I find myself much more dedicated when I sign up & pay for something. I additionally enjoy the 4 day/week schedule. Finally, I find the RBT experience to be the perfect fit for me & wish I had incorporated the program years ago. Because of listening to you, I have included balance, flexibility & strength into my daily life. I’ve done all three things just by making RBT a big part of my life in some capacity. I’m confident that RBT will allow me to help live my golden years to the fullest with the least amount of restrictions.
45 Day Band Fit Camp Success
A little backstory for you; my wife and I retired to the central highlands of Mexico 3 years ago. Previously, we had lived in Texas for 22 years. When we lived in Texas my wife had a private trainer and I was just a long-distance runner. After moving to Mexico, we retained her private trainer to send us monthly workout programs and videos via youtube. I started working out with her in our little neighborhood gym and kept on running 3-4 days per week. When COVID hit, the neighborhood gym closed. I started looking for body-weight only workouts online. After more exploring I stumbled upon resistance band training videos on youtube. Of course, yours were among those I found. We, luckily, had a couple of bands that we previously had used exclusively for stretching and warming up. After trying several different workout routines, we decided we liked yours the best.
We began using just those two resistance bands and your youtube videos to piece together full-body workouts done on our mirador (rooftop terrace). Not wanting to take a chance with buying off-brand bands here in Mexico we have been waiting patiently for when we can return to the states to visit family. Our intention is to then purchase some of your Quantum bands after which we can sign up for the Band Gym and begin your full program in earnest.
The most important factor in us deciding to follow you is that you’re pretty close to us in age (we’re both 58) and your workouts are designed with folks like us in mind. Mobility is important! We’re very much looking forward to getting started in your full program once we’ve had a chance to buy a wider variety of higher quality bands.
Troy & Kelly M
I have a 6×20 space leading into my bedroom where I train. I can use the utility strap on all sides of the door, to change angles and the line of pull. There is enough space to do my locomotion type exercises, shuffles, turn and go’s skaters, and crawls.
I live in an apartment complex where there is a gym equipped with dumbbells and machines. It has been closed since March because of covid-19. And when it reopens there will be a lot of restrictions, wearing masks, staying 10 ft apart from the others, wiping down machines, 40% of capacity. No thanks!
I don’t have to worry about all the above because I can do band alone training, horizontal vector training, I can add dumbbells if I want, all without leaving my apartment.
If I want to train outdoors there are soccer fields, and parks with chain link fences within a 1/2 mile where I live and I just use my band utility strap and I am ready to go, get some Vitamin D.
The versatility of the bands and the convenience it provides within just a small space for me, makes it a no brainer. I use my smart phone for intervals and tabata training, to get metabolic type conditioning. And at 70 years old, reaction time, mobility is very important to me. The bands allow me to train fast twitch muscle fibers more efficiently.
Dave, thanks for all the wonderful content you provide.
Before we all get busy with reopening and life trying to return to a new normal I just wanted to thank you. Thank you for all the things you did over the last few months. The videos are great. They keep me wanting more. The calm way you approach what’s happening is wonderful. It really helped when I had dark moments early on.
Once again. Thank you. You are one of my essential services. Please you and yours be safe.
RBT Enthusiasts and Loyal Customer
Just wanted to say your bands are great. I was doing bodyweight workouts last year and injured my shoulder. Then I got sick, I was getting overworked and my health went really downhill.
When I started physical therapy this year, they introduced me to bands with some basic rehab movements.
I looked up some different bands to use at home. 90% of the bands on the market are all the same. They’re not made to last. Sometimes they break right away. In other words, the other guys aren’t invested in my health and aren’t invested in their product. They just want to make a quick sale and move on.
I’m making a long term investment in my health. I’m taking care of myself and getting in shape. My health isn’t about a fad, a gimmick, or instant gratification.
What I like best about RBT is your own commitment, your own investment, in your health, and in your product. These bands are made to last, made to do real work, and made to support my program as long as I need. Your videos, all the information and support, and the products are all great.
These bands make a great upgrade to my regular routine and really help my progress in weaker spots where I need just a little help.
RBT is awesome. Keep up the good work.
RBT Enthusiasts and Customer
I’m blessed to have Resistance Band Training a part of my life. Thank you, thank you for all that you provide for me, my family and my friends. Your bands and your educational programs have been a life changer.
RBT Enthusiast and Loyal Customer
Appreciate your philosophies and your efforts and your wife’s efforts. I have been sold on your training philosophies for 15 years or so on and off and recently I’d allowed work and stress to take over my physical well being and knew I needed a kickstart. I own lots of your products and have purchased several programs over the years. So while I could do it on my own, there’s something helpful and accountable by signing up again and following the RBT camp program so thank you for giving me the needed push from a trusted reliable source!!
45 Day Band Fit Camp Athlete
I lead a Boot Camp group that moved to Zoom after COVID hit. I delivered bands from my gym to those who didn’t have their own. Bands have allowed a lot of variety for the workouts I have my group do at home. I watch your videos and incorporate many into my group’s workouts (appreciate the regression and progression on the exercises too). Big thanks to you and Karen for all you have done and keep doing!!
RBT Fitness Pro Enthusiasts
I just wanted to say that I’m an intermittent correspondent, and your willingness to engage with your customers was exceptional before coronavirus, let alone with it. It’s one of the reasons that when I decided to try to get my brother hooked, I came to you for recommendations on a good package, and you gave me a thoughtful, personalized answer. You’ve also answered random questions where there was no immediate financial payoff: alternate exercises when one didn’t work for me, problems understanding one of your workout videos, etc. My orders ship promptly, the product is high quality, and the support is first rate.
Be proud, stay healthy, and hats off to your wife. Great to see the teamwork.
RBT Enthusiasts & Repeat Customer
Your interview with GetUWired was fantastic! I learned so many things about you and your business.
In addition to all of the beginners you’ve helped, there are probably a lot of people like me: Folks who were very into fitness and found themselves lost when Covid hit. We were locked out of our pricey gyms. Dumbbells were harder to get than toilet paper. We didn’t have the acrobatic skills to do body weight exercises without getting hurt. But you were right there for people like me– providing the education and equipment we needed to continue getting better.
One of the points you made in the interview is that people want a “one stop” package that does it all for them. One of the best things about your site and business is that you DON’T do this or claim to. Giving me the information to design my own workouts that fit my needs has been much more valuable. And, of course, being able to email you with questions has been uniquely awesome.
I wish you continued success!
The Band Gym has been a game changer for me. I am 35 years old and have had 3 shoulder surgeries from football and baseball with the last one being 15 years ago. I have completed 2 Band Gym training programs and my shoulder has never felt better! I have been to physical therapy countless times over the years. Nothing has worked for my shoulder pain and tightness like the Band Gym. Of course, I have done “bands” before given this is a staple in physical therapy. However, training with You and your bands is on a whole different level. You’re a great coach who is very passionate, motivated, and innovative. You walk me through each workout step by step and provide helpful tips for every exercise. My overall physique, muscle tone, and stability have changed significantly and I feel better and look better. So much that my wife wants to start training with bands! I am a believer because I am getting results. Prior to the Band Gym, I was playing competitive basketball 3X per week and attending fitness classes at my Health Club. No doubt I will continue to get better and stay better with bands by continuing to train with your training programs both new and old while still having fun at the Club. I can’t wait to get back on the hardwood. I know I am bigger, stronger, and faster than I was 3 months ago! Thanks Dave!!!
Band Gym Member
Dave what a difference a few months will make. I have gone from 155 pounds to about 172 and very lean with your programs about to start a new one today and I’m very excited for the future. Built my band gym once the pandemic started it’s strong enough for all my pushing and pulling exercises to be attached. I work out in about a 12 by 14 room that doubles as my office. I don’t think I’ll ever go back to a regular gym. I’m more athletic and stronger than I’ve been in a long time even when I was in the military lifting weights all the time. I just felt big and slow (190 pounds back then) . Now I just feel strong and athletic.
Band Gym Owner
Just wanted to say that I received my bands quickly and just did my first full workout with them. They are great! So much better than the cheap versions I had been using. And thanks again for the training guide. I don’t think I’ll be going back into a gym any time soon.
RBT Customer and Enthusiasts