Stretching rubber builds just as much muscle as pumping iron.
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From old-school tools like dumbbells and kettlebells to cutting-edge tech, there’s no shortage of fitness equipment available for outfitting your home gym. With so many options, it’s easy to overlook the humble resistance band—a stretchy rubber band isn’t exactly the kind of fitness gear people get excited about, after all. Even if they lack hype, however, resistance bands are definitely worth integrating into your fitness routine.
“Resistance bands are a phenomenal tool to have in your fitness toolbox,” says Amanda Capritto, certified personal trainer and sports nutrition coach at Trainer Academy.
Resistance bands have all kinds of benefits. They’re safe to use (you don’t have to worry about dropping a heavy weight), affordable, and highly portable, which makes them especially great for working out while traveling. Runners, in particular, can benefit from using resistance bands: You can use them for dynamic stretching or injury rehab, says Capritto, and they can help you ease into strength training, nailing down proper form before working with heavy weights.
If you’re looking to learn more about the humble resistance band and which brands to buy, we can walk you through everything you need to know.
The product recommendations below are based on a combination of Amy’s testing and Michael’s research. Michael also reached out to two certified personal trainers, Amanda Capritto and Domenic Angelino, for expert input on using resistance bands and comparing models. We looked for highly-rated resistance bands online and incorporated RW editor and expert feedback, including Amy’s product knowledge and firsthand testing experience.
We included options to suit specific needs, like physical therapy, as well as more general products that should work for nearly anyone. Whether you’re a fitness pro or just starting out, these resistance bands will help you add variety to your workouts and get the results you’re working for.
Angelino recommends this five-band set from Clench Fitness, and it's a solid budget-conscious starter pack thanks to its wide resistance range and high-quality construction. Each band is made from layered medical-grade latex for superior durability, and their 41-inch length makes them easy to loop around stationary exercise equipment or poles when working out in the gym or at home.
A simple loop-style resistance band can work well for most exercises, but thinner bands can cause discomfort by digging into your skin. TRX has a solution: A pair of cylindrical grips that slide over the bands, giving you a more comfortable way to pull them with your hands.
This set includes two pairs of resistance bands, but the handles also work with other loop-style bands, so you can continue using them as you expand your collection.
Bodylastics manufactures its resistance bands with a unique design: Stretchy latex surrounds an inner core of woven cord. This two-part construction prevents you from overstretching the band (a major cause of wear on resistance bands), and if it does snap, the cord reduces the chance the band will flail around violently.
The bands are made with carabiners to accommodate handles, the set includes ankle straps and door anchors, and the bands can be combined for an impressive resistance range of up to 142 pounds.
Wide, low-resistance bands work well for stretching, mobility exercises, and rehab work, where you want to stay comfortable and focus on the movement rather than really challenging your muscles.
These bands from Theraband are ideal for beginners and rehab exercises: Their wide design feels comfortable when wrapped around your legs or arms, and they can be used for all kinds of movements. They're also latex-free.
This comprehensive set from Resistance Band Training amps up the traditional looped-style resistance bands with a host of helpful accessories. Its wide resistance range offers a variety of workout options, including strength-training moves (like chest flys and shoulder presses) and dynamic stretching.
The Total Fitness Package lives up to its name with three pairs of 41-inch resistance bands plus one mini band that’s ideal for low-resistance movements or adding an extra challenge to bodyweight exercises like squats. Each band has a layered latex construction for optimal durability.
Better yet, the package comes with two attachable handles for improved grip and a door anchor, which makes it easy to do chest presses and similar movements when working out at home. Completing the “package,” the set gives you access to two digital training programs to help you get started.
There are cheaper sets on the market, but the Total Fitness Package stands out for its versatility and high-quality bands. And with its large range of resistance, it’ll remain useful for a long time, even as you get stronger.
More: Level Up Your Ab Workout With These Resistance Band Core Exercises
Wide fabric resistance bands can help stabilize your legs and add an extra challenge to all kinds of lower body moves, like squats or lunges. This 3-piece set offers a wide range of resistance, enabling you to start with light resistance and work your way up to more intense workouts.
The wide design of these bands allows them to rest comfortably against your legs without digging or pinching your skin, and the soft, stretchy fabric stays in place and won’t pull on body hair. Bonus: This set comes with a carry bag for easy storage and an illustrated workout guide to get you started.
At their core, resistance bands are… Well, they’re simply stretchy rubber bands. You can find them in a wide range of resistance levels, from a few pounds to well over 100 pounds (sometimes by combining multiple bands). A low-resistance band can provide a gentle pull to help stretch your muscles, while high-resistance options can be used in place of dumbbells.
Unlike free weights or weight machines, which provide a set amount of resistance based on mass, resistance bands provide progressive resistance based on elasticity: The farther apart you pull the band, the more resistance you’ll experience.
“This is noticeable during use and provides a unique challenge to the musculoskeletal system compared to free weights,” says Capritto.
Resistance bands vary in the amount of resistance they offer, but there’s no standard rating system: Bands can be listed by a static level of resistance, a dynamic range, or just relative levels, such as “light” or “medium.” Bands are often coded by color according to how much resistance they provide, but each brand uses a different color scheme, so compare resistance by weight or difficulty level, not color, when selecting a set.
Generally speaking, there are four types of resistance bands, each with its own subtle variations on the basic stretchy-band format.
Looped Bands: Also called “superbands,” these rubber loops usually offer the highest resistance. Capritto recommends them for compound exercises, including squats, shoulder presses, chest presses, and good mornings.
“Look for a length of about 40 inches,” she says, “as that will allow for flexibility in terms of exercise types you can do with them.”
Tube Bands: Tube bands aren’t looped. Instead, they’re tubular elastic segments with carabiners or handles at each end. To use one, anchor it to a stationary object (for example, by wrapping it around a pole), then pull on one or both handles to exercise. You can use tube bands for compound exercises, but Capritto notes they’re also great for lateral movements.
“For instance, you can anchor a tube band to a door and use the handles to perform standing reverse flys, chest flys, face pulls, lat pull-downs, triceps push-downs, and more,” she says.
Mini Bands: These are similar to looped bands, but they’re usually wider, thinner, and offer less resistance. They’re designed for low-impact movements and are commonly used in physical therapy settings to rehab injuries. Capritto points out they’re also good for stabilizing your body during an exercise or adding extra resistance to a movement.
Fabric Bands: These are similar to mini bands, but they’re made with a soft elastic fabric. This plush texture makes them less likely to pinch or pull on your skin when you wrap them around your arm or leg during a workout.
Most resistance bands are made from latex. (If you’re allergic, there are latex-free options, which will be clearly labeled.) They’re made in two ways: Layered bands are formed by adding successive layers of latex one on top of the other, while molded bands are created by pouring the latex into a mold.
While they are often a bit more expensive, layered bands are generally the better, more durable choice, according to Domenic Angelino, a certified personal trainer at Trainer Academy. Molded bands are less robust and more likely to snap.
With regular use, most resistance bands last about a year or two before wearing out. If a band starts to lose its elasticity or show cracks or tears, it’s time to replace it.
There’s really no “best” way—resistance bands are great for a wide range of movements and exercises. Use them to assist with stretches and mobility exercises, or swap them in place of dumbbells and kettlebells for a total body workout.
Resistance bands make a great complement to free weights, and they have a number of unique benefits. First, they provide resistance throughout an exercise’s full range of motion, which puts a greater demand on your muscles and recruits more of them for stabilization.
In addition, as the band stretches, the resistance increases, adding another challenge you don’t get with free weights. Resistance bands are also great for adding resistance to moves where you can’t easily incorporate free weights, like mountain climbers. Finally, resistance bands are lightweight and compact—great for home gyms or traveling.
As with any new exercise, it’s always a good idea to start light and work your way up. If you haven’t used resistance bands before, make sure to buy a set that includes a low-resistance option to start with. Grab the lightest band and focus on mastering the proper form for whatever moves you’re doing. Then work your way up to bigger resistance levels.
Michael is a freelance writer with years of experience covering gear and the outdoors for Runner's World and other publications; when he's not writing, he's usually biking, hiking, and running in the mountains around Los Angeles, where he lives.
Amy Schlinger is a health and fitness writer and editor based in New York City whose work has appeared in Men’s Health, Women’s Health, The New York Post, Self, Shape, Cosmopolitan, Glamour, and more; The National Academy for Sports Medicine Certified Personal Trainer (NASM-CPT) is extremely passionate about healthy living and can often be found strength training at the gym when she isn’t interviewing trainers, doctors, medical professionals, nutritionists, or pro athletes for stories.
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