Written by Steve Theunissen | ISSA: CPT & Fitness Nutrition
Fact checked by Tyler DiGiovanni, BSBM
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The last few years have seen a revival of resistance bands. People all over the world have discovered that resistance bands offer a safe, practical method to improve muscle, joint, ligament, and tendon strength at home for very little money.
As a result of this popularity, there are literally hundreds of resistance band brands available for sale. Sorting out the best from the rest can seem overwhelming.
That's where we come in.
As certified personal trainers, we've been training people in their homes with resistance bands for decades. In this article, we've brought that experience to bear and combined it with more than 40 hours of research to bring you the best resistance bands on the market right now.
We've even broken down the 11 best resistance bands by category (mainly by different types of resistance bands) to make it even easier for you to find the best fit for your home workout needs.
11 Best Resistance Bands
- Overall Best: Ruberbanditz
- Runner Up: Iron Infidel Bands
- Budget Pick: WODFitters Bands
- Amazon Pick: Whatafit Bands
- Resistance Band Tubes With Handles: Renoj Bands
- Fabric Resistance Bands: SFS Fabric Bands
- Hip Circle Bands: MhIL Bands
- Fabric Loop Resistance Bands: MKAS Bands
- Light Therapy Resistance Bands: Theraband
- Figure 8 Resistance Bands: iRibit Bands
- Non-latex Resistance Bands: Fringe Latex-Free Bands
SFS Pick
Rubberbanditz
2nd Pick
Iron Infidel
3rd Pick
WODFitters
1. Overall Best Resistance Bands: Rubberbanditz
Rubberbanditz provides a range of loop bands, ranging from very light to super heavy. All bands are 41 inches, or 104 cm, long. Their heavy and super heavy (or robust) bands are also available in a 12-inch (30 cm) length.
These bands are made from 15 layers of premium Sri Lankan rubber latex. That provides a level of strength that makes it almost impossible to break them. This may well make Rubberbanditz bands the most durable on the market.
Each of these bands can stretch to 2.5 times its original length. This is more than you will find with most competitors, making these bands stronger and more stable. That's why you will find a snap-resistant logo on the marketing for Rubberbanditz resistance bands.
The heaviest Rubberbanditz band provides you with the equivalent of between 80 and 200 pounds. That is serious powerlifting-level resistance. Needless to say, Rubberbanditz bands will meet the training demands of every level of user.
Of course, you have to pay for quality, so it's no surprise that these bands are more expensive than most competitors. The heaviest band will cost you $68.95. Your purchase of a Rubberbandtiz band is covered by a lifetime warranty.
Rubberbanditz offers a high level of customer support. There are more than 600 instructional videos on their Instagram page to provide the guidance you need to get the most out of your purchase. You also get access to a free training E-guide upon purchase.
For all of these reasons, we think Rubberbanditz are the best resistance bands.
Pros
- 15 layers of premium Sri Lankan latex rubber in every band
- Lifetime warranty
- Full range of resistance levels from very light to super heavy
- Stretches to 2.5 times original weight
- Comes with e-guide and access to 600+ training videos
Cons
- Not the cheapest option
Our 41" latex fitness bands are made with quality and comfort in mind. Made of natural rubber latex - 99.998% free of soluble proteins - they can stretch up to...
2. Runner Up Best Resistance Bands: Iron Infidel Bands
Iron Infidels resistance bands are flat loop bands that are made of latex rubber. They are marketed as heavy-duty resistance bands for functional training with sleds and on the bench press. The multiple layering of the bands makes them virtually tear and snap-resistant. This is superior to bands that are made from a single thick price of rubber.
Iron Infidels heavy-duty resistance bands have a smoother texture than many competing bands that tend to stick to objects and skin. These bands will not slide around when you attach them to a barbell for bench pressing or when doing curls. The tension and resistance on Iron Infidel bands are also excellent.
These bands roll up into a compact roll, making them very easy to transport. Each set consists of the following resistance levels:
- Tundra: 20-35 lb
- OD Green - 30-60 lb
- Flat Dark Earth: 40-80 lb
- Ranger Green: 5-120 lb
- Khaki: 60-150 lb
Iron Infidels bands are ideal for pairing with free weights to provide added resistance. Loading them onto the ends of your bench press bar will help improve your lock-out power on the bench. The bands are made from odorless latex rubber so you don't have to put up with that new rubber smell.
These bands do not come with handles but these can be purchased as optional extras.
Iron Infidels was started and is run by SWAT team members. The Iron Infidels team is dedicated to supporting those who serve and are proud sponsors of veterans and first responders. A portion of all profits goes to support injured veterans through the Wounded Warriors Project and the families of fallen police officers through the First Responders Children's Foundation.
All in all, Iron Infidels resistance bands could easily have ranked number 1 on this list of the best resistance bands.
Pros
- Layered rubber for enhanced strength
- Slip-resistant
- High tension and resistance level
- Supports injured veterans and first responders
Cons
- Handles sold separately
Perfect for all strength levels. Workout bands can be added to increase your performance on deadlift, bench press, squat, shoulder press...
3. Best Budget Loop Resistance Bands: WODFitters Bands
The WODFitters resistance band set is one of the most popular loop band sets on Amazon with nearly 8000 reviews, at an average of 4.5 stars.
The bands are sold as a set of four, ranging in resistance from 10 lb to 125 lb. Each band is 41 inches long, with widths ranging from 1.25 to 1.75 inches.
WODFitters bands are made with a safe stretch technology that ensures that the band will not whip back at you if it slips. The company also provides a no-BS lifetime warranty, which is pretty impressive. If the band cracks, rips, or has any other malfunction, WODFitters will replace it with no questions asked.
WODFitters resistance loop exercise bands four band set are color coded as follows:
- Red: 10-35 lbs
- Black: 30-60 lbs
- Purple: 40-80 lbs
- Green: 50-125 lbs
We like the fact that WODFitters provides a range of resistance levels for each band. Many competitors will just give you a single weight equivalency. However, bands provide you with variable resistance that gets harder the further the band stretches from the anchor point. Having that range is a big help when you are using resistance bands with free weights such as when bench pressing with bands. This range is also ideal for assisted pull ups if you need some added assistance.
The WODFitters website has a cool chart that indicates which band you should use in relation to your body weight. The main target market for this company is CrossFitters, as indicated by the WOD in their names, which stands for Workout Of The Day.
Pros
- Snap resistant
- Lifetime warranty
- High level of customer support
- Good value
Cons
- Limited range of loop band resistance levels
The WODFitters resistance bands add that extra bit of resistance to your workout that not only forces your body to perform better but ultimately provides lasting results. These bands...
4. Best Budget Tube Resistance Bands On Amazon: Whatafit Bands
Whatafit resistance bands are tube resistance bands sold in a set of five bands as follows:
- Yellow: 10 lb
- Blue: 20 lb
- Green: 30 lb
- Black: 40 lb
- Red: 50 lb
The handles on a Whatafit resistance bands set are made of durable non-slip material to provide you with a steady, firm, and comfortable grip. You also get a door anchor to allow you to secure the band to an internal upright structure. This anchor has been stringently tested to make sure that it will not cause any damage to the door surrounds.
Your purchase of a Whatafit resistance bands set also comes with an adjustable ankle cuff. The design of the cuff has recently been updated to make it more durable and slip-resistant. Heavy-duty carabiners are supplied to attach the handles to the bands along with an upgraded steel metal buckle and reinforced links.
Whatafit tube bands are odor free, so you don't have to deal with the new rubber smell.
Pros
- Grip-friendly handles
- Odor-free rubber
- Set of five bands
- Heavy duty carabiners
Cons
- Does not give a resistance range for each band
Our resistance bands can apply to different types exercise. Good for toning your arms, shoulders, chest, glutes, legs etc. Also comes with convenient travel pouch...
5. Best Tube Resistance Bands With Handles: Renoj Bands
The Renoj resistance band set is one of the most complete sets you will find anywhere. This tube band set comes with five natural latex rubber bands. Bands are color coded as follows:
- Yellow - up to 10 lb
- Green - up to 15 lb
- Red - up to 20 lb
- Blue - up to 25 lb
- Black - up to 30 lb
Renoj tube resistance bands are each 59 inches long.
Each band has carabiners on the ends to attach the handles that come with the set. Those handles are covered in soft foam, providing a comfortable, nonslip grip.
Your set also comes with a sturdy door anchor so you can perform cable-pulling type exercises such as lat pulldowns and tricep pushdowns. In addition, you get a pair of ankle straps to allow you to perform simulations of cable lower body exercises.
Finally, there's a water-resistant carry bag to keep everything together.
Pros
- 5 band set, representing good value
- Comfortable soft foam handle
- Complete with ankle straps, door anchor, and carry bag
Cons
- Maximum resistance level is quite light
Upgraded bands for more resistance, different colored means different resistance, higher strength can meet all of your daily exercise...
6. Best Fabric Bands: SFS Fabric Bands
SFS Fabric resistance bands are produced by SET FOR SET, a company that has cemented itself as a market leader in the home fitness market in a relatively short period of time.
Their range of fabric resistance bands is an excellent training tool for lower body resistance work and for use in Pilates and yoga classes.
Otherwise known as booty bands, the SFS non-slip hip circle bands are awesome for targeting the glutes and improving hip mobility. Fabric is much nicer on your skin than the rubber latex booty bands that most competitors are selling. They are also slip resistant so you will never have to worry about the band slipping down your thigh or around your ankles.
Another bonus with the SFS Fringe bands is that they are completely odor free, so you don't have to put up with that rather unpleasant rubbery smell that comes with a latex band.
SFS has two band options:
- Pink band: Provides a medium level of resistance. It's ideal to work the glutes, hips, and booty. The resistance level with this band is 15-30 lbs and has dimensions of 3 inches wide and 29 inches long.
- Black band: Provides a heavy level of resistance. It is best for lower body hypertrophy and strength development. The resistance level with this band is 20-55 lb and has dimensions of 3 inches wide and 33 inches long.
SFS bands feature a woven outer cover that makes them completely anti-slip. The inner layer is constructed from durable natural latex. That provides excellent static resistance. These bands will provide you with noticeably more tension than standard rubber latex bands.
Online reviews for SFS fabric bands are overwhelmingly positive. Reviewers note that they will not curl at the edges after a few months of use like many competing brands, and have the SFS bands have excellent stitching and comfort.
Pros
- Non-slip
- More skin-friendly than latex rubber booty bands
- Odor-free
- Budget friendly
Cons
- Limited range of exercises
Premium hip circle bands that will help you reach your goals faster. Perfect for lower body exercises...
7. Best Hip Circle Bands Set: MhIL Bands
MhIL is a popular brand of booty bands (small loop bands) made from polyester and natural rubber.
Thousands of online reviewers attest to the nonslip comfort of the thick, wide, and flexible fabric. Unlike many lesser competitors, these bands won't lose their elasticity over time and you will never have to worry about them slipping down to your knees or ankles.
The soft, lightweight fabric feels very comfortable against the skin, unlike the clammy feel of latex rubber. You will never have to worry about these bands rolling, pinching, or ripping hair from your skin! The bands are also completely odorless.
The MhIL bands come in the following 5 resistance band levels:
- Extra Light: 14-25 lb for beginners
- Lighter: 25-35 lb for intermediate-level trainers
- Medium: 40-50 lb for pro-level trainers
- Heavy: 50-60 lb for athletes
- Extra Heavy: 60-70 lb for master-level trainers
These fabric elastic bands are stronger and more stretchy than standard rubber latex resistance bands. That makes them ideal for exercises like squats, lunges, and hip thrusts.
The official website says that a free mesh carry bag is available with your purchase for a limited time. If you do not get a mesh bag, your bands will arrive in a resealable and reusable zip-lock bag.
Pros
- Very comfortable on the skin
- Slip-resistant
- 5 booty band levels
- Very strong and stretchy
Cons
- May not come with a free mesh bag
Our unique package comes with 5 different bands, all the same length but with different levels of resistance, from extra light to extra heavy...
8. Best Fabric Loop Resistance Bands: MKAS Bands
MKAS loop resistance bands are constructed from polyester cotton stretch fabric. This material is extremely skin-friendly, so it won't cause any friction, abrasion, or other irritation to your body. This polyester material is also extremely stretchy and durable.
These bands are available in a set of three resistance levels, ranging from 20 to 90 lb. They are ideal for all types of workouts including weight training, cross-training, powerlifting, pilates, yoga, and chin-up workouts. Each band is 41 inches long and features heavy-duty stitching for enhanced durability.
Your purchase of the MKAS band set comes with a mesh carry bag and instruction guide.
These bands are hand washable and should not be put in the washing machine. You will also notice quite a strong odor when your bands arrive. That smell is normal and will go away once the bands are aired out.
Pros
- Made from a comfortable polyester cotton stretch fabric
- Extremely stretchy and durable
- Slip-resistant
- Mesh carry bag
Cons
- Quite a strong odor
MKAS long resistance bands are made out of superior soft and skin-friendly polyester cotton stretch fabric, which results in no roll-up and breakage while exercising...
9. Best Light Therapy Resistance Bands: Theraband
Over the last few years, Theraband has established itself as a market leader in the therapy resistance market. They are used in many physio clinics.
Theraband resistance bands are made from natural latex rubber.
The Theraband beginner set consists of three bands as follows:
- Yellow-3-4.3 lb
- Red-3.7-5.5 lb
- Green-4.6-6.7 lb
Other bands are available in heavier resistances, going up to 14.2 lb. These bands are designed to provide the light, targeted resistance you need for rehabilitative work.
Each Theraband loop band measures five feet long and five inches wide. The bands are grippy so they won't slip. They fit comfortably on your skin and are an excellent addition to a Pilates or yoga workout.
You don't get any extras with your Theraband loop band set. There are also no options to attach handles to the bands. To use them for the upper body you will have to wrap them around your wrists.
Theraband resistance bands are well-priced, with the three-band set going for less than $25.
Pros
- Provide light, targeted resistance
- Non-slip
- Well priced
- Good for rehab
Cons
- Limited versatility
A superior band product for resistance training and rehabilitation, provides both positive and negative force on muscles and joints, stretches tones and conditions all major muscle groups...
10. Best Figure 8 Resistance Bands: iRibit Bands
The iRibit Figure 8 Resistance Bands are made from natural latex rubber in tube form.
They are sold in sets of three bands with light (8-10 lb), medium (13-15 lb) and heavy (17-20 lb) resistance levels. That allows you to progress your workouts as you get stronger.
These bands feature soft foam handles to provide a secure, comfortable grip. The closed loop figure 8 design makes these bands ideal for chest expander type upper body exercises as well as for lower stretching and toning. They also work well with yoga and Pilates moves.
The iRibit Figure 8 resistance Bands have proven themselves to be excellent for rehabilitative work. The Figure 8 design is ideal for stretching out the upper back muscles, as well as for people who are suffering from torn MCL and ACL, knee replacement, patella and undergoing meniscus rehab.
The iRibit band set comes with a water-resistant carry bag. These bands are, needless to say, very portable and transport friendly. They are sold with a lifetime warranty, so if your band breaks, they will be replaced without question.
Pros
- Comes in a set of 3 bands, ranging from 8 to 20 pounds of resistance
- Comfortable soft, foam handles
- Water-resistant carry bag
Cons
- Limited maximum resistance level
Our figure 8 tubes resistance bands are made of 100% natural latex and come in 3 resistance levels, from light (8-10LB) to medium (13-15LB) to heavy (17-20LB...
11. Best Non-latex Resistance Bands: Fringe Latex-Free Bands
A significant number of people are allergic or resistant to latex. To cater to them, and others, who prefer not to use latex rubber, there's a complete range of latex-free products on the market.
Fringe Sports established itself with latex bands before adding a range of latex-free options. Their range of latex-free bands is made from medical-grade rubber.
The Fringe latex-free resistance bands are available in the following tension range:
- Red band: 20-35 pounds
- Black band: 30-50 pounds
- Purple band: 40-80 pounds
- Green band: 50-120 pounds
- Blue band: 60-150 pounds
- Orange band: 70-185 pounds
Fringe provides a good level of customer support. The Fringe website has a range of exercises that you can do at each resistance level. These bands can also be used as pull-up assistance aids. Each band is 41 inches long and .14 inches thick.
Fringe latex-free resistance bands can be purchased separately or as a set.
Fringe provides a 12-month warranty as well as free shipping. However, these bands are quite expensive - and they don't come with a carry bag.
Pros
- Constructed from medical-grade latex-free rubber
- Six resistance levels up to 185 lb
- 12-month warranty
- Free shipping
Cons
- Quite expensive
Made from medical-grade rubber, with the same performance as latex bands. Six resistance levels. Fine-tune your workout with a variety of options...
What To Look For When Buying Resistance Bands?
There are so many different types of resistance bands, let alone all the different brands, that finding the best resistance bands for you can be a real head-scratcher.
Before we get to the specifics of buying resistance bands, we'd like to stress that you should not skimp out on your budget when shopping for a resistance band. If you do, you will probably end up with a band that rips, cracks or snaps after a few months. Search for bands with the designation "snap-resistant." Additionally, you should routinely inspect the bands for any seams, cracks, or holes.
Here are five keys to finding the best resistance band to meet your needs.
1. Usage (& Type of Resistance Band)
The first step is to identify what you will be using your resistance band for. That will allow you to narrow down the type of band you'll need.
Here are the four main types of resistance band and what each one is best for:
Tubing with Handles:
Resistance bands with handles consist of heavy lengths of elastic or rubber tubing with a handle on each end. They are usually color-coded according to the strength of each band. Often, they are sold in a set of five bands and come with a door anchor which allows you to perform a range of exercises that simulate the use of a cable pulley machine and a commercial gym. The better sets have bands with interchangeable handles rather than those that are directly attached to each band. This allows you to combine bands to increase your exercise and intensity level options.
41in Loop Bands:
A loop band consists of a loop of flat rubber that does not have handles. These are the simplest and most versatile form of bands (and in our opinion, the best resistance bands you can get if you are into strength training/bodybuilding). Again, they are color-coded according to the resistance level. Many exercises with loop bands require you to stand on them to provide the anchor while you hold the other end of the band in your hands.
Mini-Bands:
Mini loop resistance bands are smaller versions of standard loop bands that are designed to be worn around the thighs or ankles. They are made of flat elastic and are most commonly used to work the glutes, hamstrings, and quadriceps.
If you want to give yourself a full body workout it pays to invest in a set of mini bands in addition to your main set. That’s because most exercises with regular resistance bands tend to focus on the upper body.
Mini bands are also an effective way to train smaller muscle groups that are hard to work otherwise. As an example, the gluteus medius muscle, which is responsible for moving your leg out to the side of your body (leg abduction) is difficult to target with barbell and dumbbell exercises. When you use mini loop bands, however, you can train this muscle very easily with exercises such as clamshells, lateral walks, lying leg abductions, and many others.
Mini bands are usually worn just above the knee or around the ankles/shins. If you are using the heaviest band you have and it doesn’t feel like enough resistance, simply add another band on top of the first one. You can also add the second band to another part of the body. If you have the first band around your thighs, for example, put the second band around your ankles.
Mini loop bands are extremely convenient for travel, as they take up hardly any space. I recommend buying a set of two or more mini bands, each of which has a different resistance level.
Therapy Bands:
These bands are flat and do not have handles. As the same suggests, they are ideal for rehab. They provide light resistance and are very pliable.
Figure 8 Bands:
These bands have plastic handles on each end with a figure eight looped band in between. They are used for arm and chest strength in the same way that a chest expander does.
2. Material
The kind of material utilized in a resistance band's construction has a significant impact on its quality and longevity. The three most often used materials are:
- Latex Rubber
- TPE
- Fabric
Latex Rubber:
Natural rubber called latex is obtained from rubber trees. A white emulsion liquid is extracted from the tree and then processed and shaped into its final form. Over 90% of the resistance bands on the market today are latex-based.
Pros
- Range of resistance levels
- Natural rubber has the best elasticity and tensile strength of any material
- A greater ROM (Range of Motion) to promote flexibility and prevent accidents
- Simple to clean: The rubber band's flat surface won't retain dirt, making cleaning it simple
- Portability: Latex bands are simple to transport due to their small size and lightweight
Cons
- Over time, latex will deteriorate in direct sunlight due to its sensitivity to UV and ozone damage
- People may develop allergies to latex
- Could have a strong rubber scent
TPE:
Non-latex is a synthetic substance that can be used in place of latex. Thermo Plastic Elastomer (TPE), a substance derived from petroleum, is used to make non-latex bands.
For those allergic to latex, TPE works well as a rubber alternative.
Pros
- Anti-allergy: due to its inert chemical composition, TPE won't interact negatively with other substances when it comes into contact with them
- Compared to raw rubber, TPE is much more durable, having Ozone and UV resistance
- Good tolerance to high temperatures
- Although slightly less than natural rubber, the elasticity and tensile strength are still in a good range
Cons
- Not environmentally friendly due to it being non-biodegradable
Fabric:
The substance used in fabric resistance bands is actually a blend of latex and flexible cloth. These bands can be produced in a variety of distinctive patterns and hues thanks to the addition of various materials. In terms of smoothness, feel, and skin sensitivity, these bands are more user-friendly than latex rubber. No matter the angle or direction of movement, the bands will not slip thanks to the gentle, solid grip of the cloth.
Pros
- Effective sliding resistance
- Good resistance to ozone and UV radiation
- Good tolerance to high temperatures
- Skin-friendliness, allergy-freeness, and biodegradability so it won't pollute the environment
Cons
- Despite being stretchable, this type of resistance band has the least amount of elasticity of all the materials. As a result, it is unable to give your muscles a full range of motion as you workout
- Fabric resistance bands are unable to offer low resistance levels. They are therefore inappropriate for young children, the elderly, newbies, and individuals undergoing rehabilitation training
3. Resistance
Resistance bands are color-coded according to their resistance level. The following color code is used by most, but not all, manufacturers:
- Yellow = extra light
- Red = light
- Green = medium
- Blue = heavy
- Black = extra heavy
Acquaint yourself with the manufacturer's color-coding system. Brands with a single color or thickness level should be avoided.
We recommend buying a set of 3-5 bands that allows you to progress the resistance level as you get stronger.
4. Price
You can pay as little as $6 for a single resistance band. A quality resistance band set of five bands will cost $25 to over $80.
5. Reviews
Make use of online reviews from verified purchasers. This will help you to identify any problems with bands splitting after a period of use. You will also be able to get a handle on the level of support and service the manufacturer provides.
Benefits of Resistance Bands:
Resistance bands offer some unique benefits over traditional workout equipment like dumbbells and barbells. Here are half a dozen reasons to add a set of bands to your home gym setup.
1. Constant Resistance
When you use a resistance band to exercise, the working muscle constantly encounters resistance as it contends with the band's elasticity. This occurs during the positive, or lifting' part, while the muscles are fully contracted, and during the negative, or lowering, part. In the contracted posture, there is hardly any resistance when you lift barbells and dumbbells.
Consider the biceps curl. There is essentially no resistance on the muscle in the top position when performed with a barbell. However, because of the elasticity of the band, there is very strong resistance in the top contracted position when done with a resistance band.1
3. Build Muscle
Training with resistance bands can build serious muscle. It provides constant resistance through a full range of motion. You can also better train a muscle in alignment with the muscle fiber direction and the natural biomechanical motion of the muscle with bands than with machines, barbells, and dumbbells.
As an example of this, consider the latissimus dorsi. The lat muscle fibers run diagonally from the armpit down to the lower spine. The function of the muscle is to pull the elbow down to the hip. When you do a lat pulldown on a machine, you can only pull the bar directly down to an elbow position just lower than shoulder level. But when you do the lat pulldown with a band, you can pull diagonally to bring the elbow all the way to the hip, resulting in fuller muscle activation. 2 3
4. Great For Mobility & Rehab
Resistance bands are an excellent tool for rehab training. The original bands were made of surgical tubing and used as patient training aids in hospitals.
Resistance bands are still used in hospitals all around the world to help patients recover from injuries. They have been shown to be a safe, practical method for recovering muscle, joint, ligament, and tendon strength in patients with injuries and illnesses.
Bands allow you to target specific muscles through all planes of movement and different angles of resistance that you simply cannot do with other forms of resistance.
Resistance bands are ideal for rehab training when you are suffering from such ailments as tennis elbow, hip bursitis, ACL injuries, and shoulder impingement.
5. Low Impact
Resistance band training provides a low-impact form of exercise, especially when it comes to lower-body exercises. Bands don't place an overload on the joints the way that barbells and dumbells do. There is also no danger of dropping a heavy weight. If you are unable to complete a rep while doing a band exercise, the band will simply return to its anchor point.
6. Easy To Transport
Resistance bands are extremely lightweight and portable. Most resistance band sets will come with a carry bag that allows you to keep everything together. You can throw them in the corner of your travel bag without taking up excess weight. That makes resistance bands the ideal solution to your travel workout worries.
7. Variable resistance
With resistance band training, you can exercise through a full range of motion with variable resistance, unlike with weightlifting machines. This is due to the band's elasticity changing throughout the exercise.
Take the bicep curl gain as an example. The resistance varies as the band expands when you curl the band up by bending at the elbow. The bicep muscle is having to work harder as a result.
In contrast, you have a fixed weight to work with while using a barbell, dumbbell, or weight machines. Your bicep will exert the most effort when it is 90 degrees inclined. Beyond this stage, the resistance level will drop and the muscle won't be as intensely stressed. 4
8. Can Pair With Gym Exercises
Resistance band training can be paired with barbells and dumbbells to make the exercise more effective. For example, you can do barbell curls with a band in your hands as well as the bar. When you reach positive failure with the bar, drop and continue repping out with the band until you can't do anymore. This will give you an incredible muscle pump.
You can progress body weight exercises by adding bands. For example,the Monster Walk exercise, which works your hip flexors, adductors, glutes, and quads, can be made harder by placing a resistance loop band around your mid-thighs.
Pairing resistance bands weight free weights was made popular among powerlifters by legendary trainer Louie Simmons. Bands are used on exercises like the barbell bench press to increase lock-out power.
Resistance Bands FAQs
Which type of resistance band is best?
This will depend on your usage. In summary, each kind of resistance band provides its own benefits:
- 41" loop resistance bands: Resistance training, resistance training with free weights, stretching/mobility
- Resistance tubes with handles: Resistance training
- Hip loop bands: Lower body resistance training
- Figure 8 bands: Upper body resistance training
- Therapy bands: rehab resistance training
Based on the above, you can determine which are the best resistance bands for you. In our opinion, the best resistance band is the 41 inch loop resistance band, as it is the most versatile compared to other resistance bands. They are also the most typical resistance bands you'll see in gyms.
Read more about the different types of bands.
What Brand Has The Best Resistance Bands?
The best resistance band brand for loop bands is Rubberbanditz, which produces a heavy-duty range of flat loop bands for functional training and powerlifting assist work.
The best brand for tube resistance bands is Renoj bands, which offer a five-band set made of durable latex rubber.
The best fabric resistance band brand is SFS with their range of non-slip heavy-duty fabric booty bands.
What is a good weight for a resistance band?
The best weight for a resistance band depends on what you are wanting to do with the band. For small group resistance training, such as the biceps and shoulders, a good starting weight is 20 to 55 lb. this is often represented by a red and green band.
For larger muscle groups, such as the quadriceps and chest, a resistance of 35 to 75 lb is a good starting level. This is usually represented by a green or blue band.
Most resistance bands come in sets of three to five different resistance levels. In addition to using bands of different strengths, there are three main ways to adjust the difficulty level of your resistance band exercises:
- Combine bands. Assuming you have a resistance band set with interchangeable handles, you can use multiple bands at once to increase the difficulty level.
- If you’re performing an exercise that involves an anchor point, stand closer to the anchor point to make the move easier, and stand farther away from the anchor point to make the move more challenging.
- If you’re performing an exercise that involves standing on the resistance band, move your feet closer together to make the move less challenging, and move your feet farther apart to make the move more challenging.
Guide to resistance band sizing
How much do resistance bands cost?
Resistance bands vary in price from $6 to $70 for a single band. Resistance band sets of five bands can range from $25 to over $100.
What material are resistance bands?
Durable resistance bands are either made from latex rubber or from another very durable material like fabric and rubber. Rubber latex bands are best for movements that simulate barbell and dumbbell exercises. Fabric resistance bands are easier on the skin than latex. This makes them the preferred option for many when it comes to loop band lower body workouts.
Can You Build Muscle With Resistance Bands?
Yes, you can build muscle with resistance bands. While resistance band training alone will not develop a pro-bodybuilder-level physique (because of the limited maximum resistance), they will allow you to add a significant amount of muscle mass to your body. Bands allow you to work your muscles through angles and with variable resistances and strength curves that you cannot get with free weights.
How Do I Choose A Resistance Band?
When choosing a resistance band you should first think about what you will be using the band for. If you are going to be doing traditional free-weight exercises such as curls and presses, you should go with a tube band or loop band. For lower body adductor/abductor exercises, use a booty band. For functional workout training and powerlifting assist training, you should buy a flat loop band, such as those produced by Rubberbanditz.
Next, consider the band material. Latex rubber is best for all but lower body loop band exercises. We recommend buying a set of 3-5 bands to allow you to have a range of resistance levels to progress your training.
Are Resistance Bands Good To Add To Your Home Gym?
Yes, resistance bands make an excellent addition to a home gym. They will allow you to replicate cable machine exercises that are done in commercial gyms without having to spend thousands of dollars for a cable pulley machine.
You can also use resistance bands to do everything you can do in a commercial gym with barbells and dumbbells. By pairing resistance bands with barbells and dumbbells, you are also able to increase the intensity and effectiveness of your workout.
Best resistance band exercises
Do Resistance Bands Really Work?
Yes, resistance band training does work. Whether your goal is to rehab a muscle group after exercise, get stronger, build muscle or train for fat loss, resistance bands are an effective training tool to reach your goal.
SUMMARY: WHAT ARE THE BEST RESISTANCE BANDS TO BUY?
Resistance bands represent one of the most cost-effective, efficient home gym training tools on the market.
A set of resistance bands will allow you to do virtually every exercise in a commercial gym right in your own home gym for less than fifty bucks.
However, not all resistance bands are made equal. There are high quality resistance bands out there, and there are some that are not so high quality (which is why we avoided some amazon brands like bodylastics resistance bands and fit simplify resistance loop bands).
The overall best resistance band is the Rubberbanditz range of flat loop bands for functional training.
When it comes to the best resistance band tubes with handles, the top performer comes from Renoj.
If you're looking for the best fabric hip bands, look no further than SFS, who offer an awesome range of no-slip fabric booty bands to target your glutes and thighs.
As a final recap, here are all of our top resistance bands by categories:
- Overall Best Resistance Bands: Ruberbanditz
- Runner Up Best Resistance Bands: Iron Infidel Bands
- Best Budget Loop Resistance Bands: WODFitters Bands
- Best Budget Tube Resistance Bands On Amazon: Whatafit Bands
- Best Tube Resistance Bands With Handles: Renoj Bands
- Best Fabric Bands: SFS Fabric Bands
- Best Hip Circle Bands Set: MhIL Bands
- Best Fabric Loop Resistance Bands: MKAS Bands
- Best Light Therapy Resistance Bands: Theraband
- Best Figure 8 Resistance Bands: iRibit Bands
- Best Non-latex Resistance Bands: Fringe Latex-Free Bands
References:
- Lopes JSS, Machado AF, Micheletti JK, de Almeida AC, Cavina AP, Pastre CM. Effects of training with elastic resistance versus conventional resistance on muscular strength: A systematic review and meta-analysis. SAGE Open Med. 2019 Feb 19;7:2050312119831116. doi: 10.1177/2050312119831116. Erratum in: SAGE Open Med. 2020 Sep 9;8:2050312120961220. PMID: 30815258; PMCID: PMC6383082.
- Bergquist R, Iversen VM, Mork PJ, Fimland MS. Muscle Activity in Upper-Body Single-Joint Resistance Exercises with Elastic Resistance Bands vs. Free Weights. J Hum Kinet. 2018 Mar 23;61:5-13. doi: 10.1515/hukin-2017-0137. PMID: 29599855; PMCID: PMC5873332.
- Andersen V, Pedersen H, Fimland MS, Shaw MP, Solstad TEJ, Stien N, Cumming KT, Saeterbakken AH. Acute Effects of Elastic Bands as Resistance or Assistance on EMG, Kinetics, and Kinematics During Deadlift in Resistance-Trained Men. Front Sports Act Living. 2020 Nov 5;2:598284. doi: 10.3389/fspor.2020.598284. PMID: 33345180; PMCID: PMC7739579.
- Fuentes AD, Smith CJ, Shoepe TC. Loading Patterns of Rubber-Based Resistance Bands across Distributors. Sports (Basel). 2019 Jan 16;7(1):21. doi: 10.3390/sports7010021. PMID: 30654430; PMCID: PMC6358948.
Steve Theunissen
Author