We could fill several pages with real-world data on the benefits of resistance band training, but the answer is a resounding, YES! Resistance band training has been utilized for many years at the elite athletic levels due to the science and research that has been performed on this topic. For fitness enthusiasts that are accustomed to traditional weight training that has based benefits and gains from seeing an increased capacity for ever greater weight used, resistance bands will be a different experience. What you can expect is to be able to perform more reps with the same band or band configuration as well as using bands with greater baseline resistance or adding additional resistance by way of increasing the initial band stretch through the setup on the HomeStrong System. Here are just a few PubMed studies on Variable Resistance (band) versus Constant Resistance (weight) training, but I encourage you to research the topic as well and you will find the data to be amazing: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6383082/#bibr2-2050312119831116 https://pubmed.ncbi.nlm.nih.gov/36457466/ https://pubmed.ncbi.nlm.nih.gov/29599855/ Here is a link to a great article from a true O.G. of the fitness space, Jim Stoppani, touting the benefits of resistance bands: https://www.jimstoppani.com/training/science-of-strength-bands