I’m busy. You’re busy. We’re all busy and struggling to find ways to fit exercise into our hectic schedules. Even as a personal trainer, it can be challenging, so I make a point to take advantage of resources and tools that help maximize the time I have and make my workouts more efficient. To that end, the budget- and travel-friendly resistance band stands out as an incredibly flexible tool — quite literally. This lightweight piece of equipment can supplement body-weight exercises like clamshells and squats, assist with pull-ups, stand in for cable machines or act as a flexibility and mobility tool during injury rehabilitation.
Table of contents
Best overall resistance band
More resistance bands we like for 2024
Types of resistance bands
Factors to consider when purchasing a resistance. band
How we chose the best resistance bands
FAQs
Other resistance bands we tested
Meet our experts
“Resistance bands are incredibly versatile for training. You can work out anywhere, anytime, and you can target any muscle group. They’re also low-impact, so they’re perfect for people who have joint problems. Not only can resistance bands improve flexibility and balance, they’re great for strength and stability as well,” says Kalyn Harris, NASM-certified personal trainer and master trainer at Fit Athletic Club in Southern California.
“Resistance bands help you tone muscle, burn more calories and make your workouts more efficient. You can get more bang for your workout buck by adding a band to movements like squats or planks,” adds Millica McDowell, a physical therapist and VP on the foot education platform Gait Happens.
Resistance bands come in various forms, including mini-loop bands, tube bands, long loop bands and flat bands. Each provides similar training benefits — ranging from increasing stability and building strength to improving balance and flexibility — though some styles are better suited for specific exercises or goals. For instance, long, looped heavy bands are ideal for performing assisted pullups, while mini-loop bands are perfect for performing hip and glute exercises. Every style of band is also available at varied resistance levels, so you can tailor your training to your specific needs and goals.
“Light bands are great for beginners and rehabilitation, providing control and safety while you get used to the movements. Medium bands are your go-to for toning and strength training, giving you that sweet spot between challenge and control. Heavy bands are where the magic happens if you want to build muscle and push your limits. Longer bands give you full range of motion for complex moves, while shorter bands keep the focus tight on specific muscles,” shares Harris.
But which to choose? Finding the best resistance band can be a challenge given that there are hundreds of options on the market. To make the process easier, we did the research and testing for you. First, I used my own experience as a personal trainer and that of the physical therapists and trainers I interviewed to consider the factors someone should weigh when selecting a resistance band. I then researched the most popular options and brands on the market before selecting 13 bands to put to the test. I performed a range of exercises with each band and assessed its quality by looking at factors like durability, comfort, versatility and price. Read on to discover the best resistance band from each of the most popular categories.
Best overall resistance band
Living Fit
Type: Long loop | # of bands in set: Four | Resistance level(s): Four bands — 5-25, 25-65, 40-80 and 50-125 pounds | Material: Natural latex
If you’re looking to elevate your home gym experience with a versatile pack of products, Living Fit’s Resistance Bands are your new go-to. Available in a set of four, these long-loop bands range in resistance from 5 to 125 pounds and can be combined to create additional levels of resistance.
The differing resistance levels offer a range of workout options, as well as the opportunity to progress or modify exercises. The lighter bands are great for stretching and mobility during warm-ups, and the heavier bands are ideal for pull-up assistance.
You can also incorporate the bands into barbell exercises. The set includes a door anchor, allowing you to add push and pull movements (like resistance band rows or chest presses) to your routine. Even as the resistance bands increase in weight, they remain lightweight and portable, making them perfect for workouts on the go.
I was pleasantly surprised by the comfort of the bands. While they initially appeared to feel slick, their material provides a comfortable grip with zero stickiness or slipperiness.
The bands are incredibly durable, but should one snap, Living Fit offers a lifetime warranty.
- Comes with door anchor and carrying bag
- Versatile for flexibility, mobility and strength exercises
- Very durable construction
- Not suitable for anyone with latex sensitivity or allergy
- Pricier than some options
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More resistance bands we like for 2024
Performance Health
Type: Flat | # of bands in set: Sold individually | Resistance level(s): Seven — Extra Thin, Thin, Medium, Heavy, Extra Heavy, Special Heavy, Super Heavy | Material: Latex
For anyone working with a physical therapist, recovering from an injury or simply looking to improve their mobility, Theraband’s Latex Resistance Bands are a must. While these thick, wide bands may not offer as much resistance or tension as other bands, they are designed to increase flexibility and range of motion.
The bands are available in seven resistance levels, and each one comes in six-yard length, allowing you to cut the the band to size based on the exercises you plan to perform. I leave some bands untied to help with stretching while tying others into loops of varying sizes to allow me to perform range-of-motion and strength exercises targeting the upper and lower body. This allows me to switch between exercises and resistance levels, as needed.
While some of the lighter resistance levels seem flimsy, the material stands up to sweat and tension without getting stretched out or snapping. These bands are incredibly lightweight and easy to store too!
- Can be cut into personalized sizes
- Use long for flexibility work or looped for strength and mobility
- Durable
- Not suitable for anyone with latex sensitivity or allergy
- Not sold as a set
bodylastics
Type: Tube | # of bands in set: Six | Resistance level(s): Six — 3, 5, 8, 13, 19 and 23 pounds | Material: 100% Malaysian Latex
Bodylastics Resistance Band Set is an all-in-one package in a convenient carrying bag. In addition to six resistance bands of varying levels, it comes with ergonomic handles, ankle straps and a door anchor. The bands range in resistance from 3 to 23 pounds, with the ability to stack them and use several bands simultaneously for added resistance.
One reviewer noted that this set is so comprehensive they canceled their gym membership and home gym. “I used to have a gym membership and a full Olympic weight set/home gym. Since I got these resistance bands, I now have neither of those, I prefer these over both… The gym isn’t always open or available and weights are bulky and cumbersome. With these you know you’ll always be able to get a good resistance workout. Whether you’re using this as a backup for when the gym is closed or a full-time replacement for your weights or machines, these are an option every fitness enthusiast should have.”
Certainly, we agree that these bands are high-quality; however, the door mechanism can be tricky to figure out at first, especially if, like me, you’re not particularly handy. Once it’s set up, though, it’s simple to use and adjust. Thanks to the bands’ snap reduction technology and the sturdy carabiners, I didn’t worry about overstretching the bands or the risk of anything coming loose. The door attachment is great for working on transverse (rotational) movements, which are often neglected in training. Plus, the padded handles and ankle straps are comfortable, making them an enjoyable set to put to use.
- Offers handles and ankle straps for diverse exercises
- Ergonomic handles
- Ability to stack tubes for custom resistance combinations
- Anchor can be tricky to set up
- Not as travel friendly as other options
Fit Simplify
Type: Mini-loop | # of bands in set: Five | Resistance level(s): Five — X-Light, Light, Medium, Heavy, X-Heavy | Material: Latex rubber
At just $10, the Fit Simplify Resistance Loop Bands are a budget-friendly option that truly delivers. With five resistance levels matching their descriptions, these minibands are versatile enough for lower-body and upper-body exercises. I primarily use them for hip and glute work or as a tool to add to my warm-up exercises before bike rides or runs. They stay in place without rolling or sliding, making them comfortable and easy to use. While they initially have a slightly rubbery smell, it fades with time and use.
Despite their low price, Fit Simplify’s bands are impressively durable. I’ve used them weekly for years without any tearing or breaking. Most of the resistance levels have maintained their elasticity except for the X-Light band, which has stretched out slightly. These lightweight bands come with a convenient portable pouch, making them easy to pack for vacations or on-the-go workouts.
- Durable and well-constructed
- No pinching or sliding
- Lightweight for travel
- Affordable
- Not suitable for anyone with latex sensitivity or allergy
- Lighter band can get stretched out
Recreation Sweat
Type: Mini-loop | # of bands in set: Three | Resistance level(s): Three — Light, Medium, Heavy | Material: Fabric, Inner silicone grip
Fabric minibands, like Recreation Sweat’s Resistance Bands 2.0, are a growing alternative to their rubber or latex counterparts.
“The fabric texture bands have become extremely popular and are great for lower-body exercises, as the rubber lining prevents sliding and these bands have a tendency to be more durable and have a higher resistance,” notes Jenna Willis, an ISSA-certified celebrity fitness trainer based in California.
Recreation Sweat’s bands feature an inner silicone grip to prevent any slipping. While fabric bands’ inner grips can often pinch or roll, these resistance bands didn’t snag at all. The fabric is durable while remaining lightweight enough to pack in their carrying bag to take with you on any trip.
This three-pack of resistance bands is comfortable, but don’t be fooled — the thick fabric bands pack a punch and intensify lower-body movements. I primarily use them for glute work and HIIT workouts, but I’ve also incorporated them into my physical therapy and rehabilitation exercises.
- No pinching or sliding
- Durable design and material
- Includes carrying bag for travel
- May feel wide if you are petite
- Not as versatile for upper-body exercises
- More expensive than some looped band sets
Rogue
Type: Long loop | # of bands in set: Sold individually | Resistance level(s): Eight — 9, 18, 30, 40, 65, 95, 115 and 225 pounds | Material: Latex Rubber
I’ll be the first to admit it: pull-ups are tough! Rogue Echo Bands are a game-changer for those who need a little assistance, and there’s no shame in that. Though not sold as a set, these long loop bands come in eight resistance levels ranging from 9 to 225 pounds.
While they have a strong rubbery smell that can stick to your hands, the material is top-notch and built to last.
The color-coded bands are perfect for gradually improving your pull-up strength, but their versatility goes well beyond the pull-up bar. You can use them for squats, barbell exercises, and even stretching and mobility work. The heavier bands are quite wide and thick, which can make gripping them a bit challenging, but overall, the Rogue Echo Bands are comfortable to use. The lighter bands are very lightweight and easy to pack, making them a great travel companion for workouts on the go.
- Thick, durable material
- Versatile uses between flexibility, mobility and strength exercises
- True to resistance level
- Rubber smell
- Not sold as a set
- Comparatively expensive to other bands
Serious Steel
Type: Long loop | # of bands in set: Sold individually or in a set of six | Resistance level(s): Seven — 2-15, 5-35, 10-50, 25-80, 50-120, 60-150 and 80-200 pounds | Material: 100% Natural Latex (99.9% free of soluble proteins)
If you’re after a set of heavy-duty bands that are built to last, Serious Steel’s 32″ Resistance Bands are a solid choice. Made with 15 layers of latex, these bands offer impressive durability and elasticity. I never once worried about them breaking, tearing or snapping during use.
Serious Steel’s bands are available individually or as a set of six, with resistance levels ranging from 2 to 200 pounds (the set comes with six of the seven bands, ranging in resistance from 2 to 150 pounds). The color-coded set is perfect for adding progressive overload to upper- and lower-body exercises. The shorter length of these bands provides tension earlier in the movement, so you don’t waste time dealing with slack.
The 32″ band is ideal for individuals under 5’10”. If you’re taller, consider opting for Serious Steel’s 41″ Resistance Band, which offers the same benefits and is also suitable for pull-ups and barbell exercises.
- Specific for individuals under 5’10”
- Provide tension earlier in the movement due to their shorter length
- Durable material
- Chalky finish
- Can’t be used for pull-up assistance or barbell work
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Types of resistance bands
There’s a variety of resistance bands available. Here’s a quick guide.
Flat or therapy bands
Flat bands, known as therapy bands, tend to be stretchier and less resistant. These bands are typically cut to a desired length and are what you’re most likely to see in a physical therapist’s office.
They’re ideal for stretching, mobility work and injury rehabilitation.
Long-loop or heavy bands
Long-loop bands, sometimes called power resistance bands, are thick, durable looped bands used for strength training, pull-up assistance and adding resistance to barbell exercises. These bands tend to offer the heaviest resistance in the resistance band family.
“The greatest level of resistance you can purchase is equivalent to about 175 pounds! They are great for assisting with pull-ups, full-body workouts such as squats, physical therapy exercises, static stretching or dynamic warm-ups to increase range of motion,” says Meredith Castelli, a NASM-certified personal trainer, certified stretch therapist and IIN-certified holistic nutritionist.
Tube bands with handles
Tube bands don’t loop. Instead, the bands have handles at either end. Often, these are sold with a door anchor so you can use them like a cable machine at home.
“The handles make them suitable for upper-body exercises like bicep curls and shoulder presses, as well as full-body workouts,” says John Bauer, an ISSA-certified personal trainer based in Sacramento, Calif. “The handles provide a good grip for both pulling and pushing exercises.”
Figure-8 bands
Figure-8 bands are similar to loop bands with the addition of soft handle grips. They are great for upper-body strengthening exercises.
Mini bands
Minibands are smaller, looped bands made of elastic or fabric. These bands are commonly used around your ankles, thighs, calves or wrists.
“For lower-body exercises, loop bands will provide adequate resistance for movements such as squats or lateral lunges,” says Cassandra Padula Burke, a certified personal trainer based in Maryland.
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Factors to consider when purchasing a resistance band
When picking a resistance band, consider resistance level, length and size, comfort, grip and durability.
Resistance level: “For strength training, focus on heavier, thicker bands that provide more resistance. If you are rehabilitating, use lighter bands with less resistance for more gentle movement. For flexibility and mobility, medium resistance bands that aid in dynamic stretching and flexibility exercises are great,” recommends Willis.
Band type: Mini-loop bands, flat therapy bands and figure-8 bands are easy to pack. If you’re working out in a home gym setting, long-loop bands and tube bands with handles are great additions. Longer bands can assist with full-body workouts, while you can target glutes and legs with shorter bands. Various band types can help you rotate between strengthening, flexibility and rehab exercises.
Material: Most bands are latex or fabric-based. “Latex is flexible and durable, but fabric is more comfortable and stays put,” notes Harris.
Handle comfort: If you opt for a tube band with handles or a figure-8 band, consider the grip of the handle. Some bands provide fabric coverings to maximize comfort.
Length and width: Bands are great — if they’re sized correctly! Make sure that the band is appropriate for your height and the exercises you plan to perform.
Durability: A snapping band can be uncomfortable! Consider the durability of your band to avoid wear and tear that can lead to broken bands. And if you do notice tearing or cracking, it’s time to replace your band.
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How we chose the best resistance bands
A lot of strength and mobility work went into our testing process!
First, I tapped into a network of certified personal trainers and physical therapists for insights on resistance bands and what to look for when making a purchase. I also got their feedback on their personal preferences for resistance bands and brands. This was important to help ensure that this list provides the best models available.
I then used my expertise as a NASM-certified personal trainer and recruited my sister, a NATA-certified athletic trainer and working industrial injury prevention specialist, to test out a variety of resistance bands. These bands were either sent for review by the companies I identified for testing or were available at our personal gyms.
Over a few weeks, we tested a range of resistance band types across a mix of lower-body, upper-body, core and full-body exercises. We looked at durability, versatility, comfort and ease of use before rating and ranking our favorites.
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FAQs
How do I choose the right resistance level?
“Choose a band that provides enough resistance to challenge you but not so much that it compromises your form. Light resistance is good for beginners, warm-ups and rehabilitation. Medium is great for intermediate users or moderate-resistance exercises, and heavy resistance is great for advanced users or high-resistance exercises,” says Bauer.
Are resistance bands as effective as weights?
Resistance bands function by providing resistance to build strength. A 2019 study showed that training with resistance bands provided similar strength gains compared to conventional devices like weight machines and dumbbells. Other studies show they’re comparable to traditional devices in single-joint and multi-joint movements.
Be sure to focus on quality movement and form to get the most effective — and safest — workout gains.
How long do resistance bands last?
Resistance bands’ lifespan varies based on quality and how often they’re used. If appropriately stored away from direct sunlight, resistance bands can last for years!
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Other resistance bands we tested
Amazon Basics Pull-Up Resistance Bands: While this is a great budget pick for a long-loop band, these bands weren’t as durable and showed signs of cracking. The bands smell rubbery and are only offered in two resistant levels.
Centr Workout Kit: Hailing from the Chris Hemsworth-faced brand, this kit contains fabric minibands and tube bands with handles, ankle straps and a door anchor. The fabric bands are durable, but the tube bands all felt similar regardless of resistance level. This is a good starter kit if you’re not looking for progressive overload!
Love Sweat Fitness Resistance Booty Bands: We loved the bright colors of these bands — using them as motivation to work out! The resistance levels of the three different bands are spot-on, and they are versatile and lightweight enough to take while you travel. That said, we found that the bands rolled up some while using them during glute exercises, which caused minor discomfort.
Perform Better Mini Bands: This is an affordable set of four mini-loop bands, but the resistance levels seemed a bit “off.” The light band didn’t seem durable and would likely tear easily, while the heavy band was slightly heavier than anticipated.
Gymshark Glute Bundle: This set of three fabric mini bands didn’t pinch or roll, but we noticed it was harder to adjust the bands on our legs, given the size of the bands. The light band also slipped down during workouts, though the medium and heavy bands stayed put.
Hyperwear Resistance Loop Bands: While the price of this five pack of resistance bands is a great selling point, we found that the bands didn’t match the resistance levels described, with the heavy band providing more medium-level resistance. The bands were comfortable to wear over the ankles and wrists but consistently rolled when placed above the knees.
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Meet our experts
Kalyn Harris, NASM certified personal trainer, Fit Athletic Club master trainer, San Diego, Calif.
Milica McDowell, doctor of physical therapy, certified exercise physiologist, VP of Operations at Gait Happens, Denver, Colo.
Meredith Castelli, NASM-certified personal trainer, certified stretch therapist, IIN-certified holistic nutritionist, Redondo Beach, Calif.
John Bauer, ISSA-certified trainer, Sacramento, Calif.
Jenna Willis, ISSA-certified celebrity fitness trainer, Los Angeles.
Cassandra Padula Burke, RDN and NASM-certified personal trainer in Maryland
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