Traditional strength training with free weights helps build strength, grow muscles, and activate the core. However, weights are not the only thing that can help build strength.

Resistance bands (large rubber bands in a variety of strengths and styles, from looped to long) are an affordable and space-saving alternative to weights. Resistance bands come in packs of varying strengths, allowing you to increase resistance according to the exercise you are performing and as you get stronger.

One expert who has confidence in this stretchy material is certified fitness instructor and Pilates professional Beth Sandlin. If that sounds like your kind of workout, grab a looped resistance band and a therapy band, roll out your yoga mat, and let the endorphins flow.

One of the best things about this 25-minute session is the fact that it is a standing workout. Standing workouts use more muscles to help you stay upright while performing each movement. This means that the standing session helps to increase stability, strengthen balance, and at the same time increase levels of functional strength.

The full body workout is divided into four sections. The first 10 minutes of this workout is a warm-up, which focuses on increasing body awareness, finding a stable base of support (i.e., strengthening the core), and focusing on breathing.

We will do a mix of standing exercises designed to awaken the body. From arm circles and heel raises to bending exercises with resistance bands, coordination and balance are tested.

Once the warm-up is complete, we move into arm exercises such as shoulder presses, biceps curls, and triceps pulls.

The shorter the treatment band, the greater the resistance. As Sandlin says, "You want to find an opinion that works for you. If there isn't enough resistance, hold the band tighter."

Next, the foot workout routine enlists a looped resistance band. Once this is placed just above the knee, complete a combination of unilateral moves that are completed with one leg.

After that is completed, Sandlin will throw in some exercises designed to test your range of motion, giving you the choice of using a pair of dumbbells or your own body weight at best.

As with any workout, the key is to pace yourself and focus on form to avoid injury. If you are new to Pilates, it is wise to start slow, using your own body weight as resistance before increasing the load.

If you are worried that dropping the weights and going to bands will stall the strengthening process, don't worry. As for resistance bands versus weights, a study published in the Strength and Conditioning Journal found that resistance bands help strength training athletes develop explosive power.

Meanwhile, another article published in the Journal of Sports Science & Medicine found that regular use of resistance band training can significantly improve flexibility. Also,

essentially, resistance bands can help build muscle and strength as long as you use progressive overload training techniques, increase the load as you get stronger, and eat a balanced diet that includes adequate protein.