'I'm A Fitness Editor Who's Constantly Testing Resistance Bands. Here Are My Top Picks.' (2024)

Rubber (hard) and elasticized fabric (soft) are typically the two types of resistance bands. Pata loves elastic (rubber) resistance bands for adding variety and effectiveness to workouts. "One of the things I love about incorporating it into training for clients (and for myself) is that it’s a great way to change the emphasis placed on muscles during certain exercises—by changing the direction of pull of the elastic resistance," she says. That's because the nature of elastic resistance is that it doesn't rely on gravity.

O'Brien likes to use softer elasticized resistance bands. "I love the thick, soft fabric bands because these tend to have grips ensuring the band stays in place and distributes the resistance more evenly," she says.

We tested a bunch of resistance bands, and this one came out on top because of its versatility, affordability, and overall utility. Out of the many types of resistance bands we evaluated, we gravitated towards these mini bands the most often for warm-ups, accessory work, rehab, prehab, and glute workouts.

This Fit Simplify set includes five bands, which is on par with most competitors. While we love multiple resistance options as much as the next girl, it's worth noting that the lightest band may not be functional (aka, offer enough resistance) for most users on its own.

"I love these bands for warm-ups but also for accessory work," says WH fitness editor and lead tester Talene Appleton, NASM. "They're great for activating my glutes prior to squatting heavy, but I can also burn out my triceps doing extensions with the light one."

With a diameter of 12 inches, they provide intense tension throughout the range of motion. We found this length to offer a comfortable, snug fit (but not too snug) from the start, particularly for exercises involving both legs simultaneously. However, larger individuals may encounter discomfort with this size band when both legs are placed inside the band, as the band may feel overly tight and restrict the full range of motion.

Because hard mini-loop bands tend to be extremely thin, we found a width of two inches to be a helpful factor for spotting any tears or rips before a full snap occurs. The thinness of this style means it may not last as long with daily usage (although we only experienced one slight tear in the six months of using them). Yet, considering its affordability, it's not a major concern. Plus, it comes with a convenient carrying case for taking them on-the-go anywhere, anytime.

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If you like the idea of mini loop bands but want a durable fabric material that won't pinch your skin when working glutes, this is our top pick. This set of three sturdy loop bands is ideal for intermediate to advanced exercisers looking to add extra resistance to moves like glute bridges, hip extensions, and clamshells.

The cotton material with anti-slip strips is also intended to keep the bands from rolling (and pinching your skin). "The non-slip design is ideal and allows me to maintain my workout without constant adjustments, which is a huge bonus when doing glute work laying on a mat," says Appleton. Its thick and wide design also means it won't dig into your skin, making for a comfortable workout.

Over a three-week testing period, the thick fabric proved its durability, maintaining its resistance without stretching out, ripping, or snapping. "I was impressed with how well these bands held up," says Appleton.

The set includes three bands of light, medium, and strong resistance levels, striking a good balance for intermediate to advanced workouts. "I also love the color coding for different resistance levels—after a few uses, grabbing the band you want for a given exercise becomes very intuitive," says Appleton. It comes with a convenient carrying bag, making it easy to take to the gym or elsewhere.

While the resistance is consistent and great for challenging lower bodywork, even the lightest band might be too heavy for beginners. And while the bands are labeled, a more obvious distinguishing system would have been a nice touch for accessibility purposes.

For those seeking bands designed for stretching, yoga, rehab, and prehab, the open-ended Theraband resistance bands are a solid choice. You'll likely spy this OG resistance band set at a physical therapist’s office. The set is the perfect prop to help you deepen any stretch or finally start doing those PT exercises you've been putting off. (P.S.–they come in a latex-free option!).

The bands have a subtle texture that prevents rolling or sliding during use, ensuring a smooth experience free of any painful snags on the hair or skin. "They stayed put on my leggings and didn’t pinch my skin when wearing shorts, even when I was sweating," says Appleton. "This texture, along with the latex-free material, gave them a more durable feel."

Unlike other resistance bands that focus on high tension, this set is meant to improve flexibility and range of motion. While often associated with physical therapy, it benefits all types of exercisers when stretching.

The three bands have color-coded resistance levels and measure five feet long by four inches wide, accommodating tall individuals especially well. Holding each end of the band while the middle was behind his back, a tester with a wingspan of six feet performed a shoulder mobility exercise without any issues.

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This set includes five resistance bands of increasing tension levels and various attachments, so you can use it to add resistance to a full-body workout from anywhere. Plus, each tube in this five-band kit is reinforced with an inner rope, preventing potential snapping back if the bands break.

"I felt confident using these bands knowing they have built-in safety guards," Appleton says. "The woven cords inside the tubes prevent overstretching, reducing the risk of breakage and rebound snaps which can—trust me—really hurt."

The five bands in this set can be combined to provide up to 96 pounds of resistance, making it a suitable choice for a range of fitness levels. Alongside the bands, you'll find a door anchor for versatile workout setups, two grippy handles, and two padded ankle straps. While this setup isn't original, we found the Bodylastics kit to be higher quality than other options we tested on this list.

"If you're looking at this set and thinking you'd have no idea how to put it to use, know that it comes with a detailed instruction manual and access to free exercise demonstration videos," Appleton notes.

If you're on the hunt for a versatile and budget-friendly set of heavy-duty large loop bands (sometimes referred to as 'superbands'), this is our top recommendation.

These continuous loops from TheFitLife offer excellent utility and confident support for a variety of band-assisted exercises. The material has a unique powdery feel without feeling chalky, offering a secure grip during sweat sessions.

Appleton put the four-band set through rigorous testing, exploring the range of resistance, which is 15 to 175 pounds. She found the bands to be a game-changer for her pullup practice. "I tried a variety of band-assisted workouts, and not once did I worry about them giving out on me," she says.

Appleton also loves the versatility of combining bands for extra resistance. It also resembles Rogue Monster bands but with a more wallet-friendly price tag. "If you find the largest or smallest bands unnecessary for your workouts, the set of two or three might be a more economical choice," she advises.

What Are The Different Kinds of Resistance Bands?

If you want more intel before you add it to your cart, consider the three types Livers keeps in her gym bag and how she uses them.

Small loop band

Also known as mini bands, this style is an elastic loop around a foot long when laid flat. Livers often uses her mini band for mobility work warm-ups, especially when she’s going to hit her legs or shoulders.

Booty band

Although they look similar to mini bands, Livers says booty bands are made from fabric (rather than rubber) to be stronger and thicker to prevent slippage. True to the name, she uses it for glute exercises. Overall, she notes all smaller varieties are great for lower-body work.

Long loop band

This is a pretty versatile piece of equipment, according to Livers. You can use this type of band for assisted pullups, strength training, and stretching.

As for the strength of the band you choose, consider this piece of advice from Livers: “When you do resistance work, always start out with the lighter band and then go heavier.”

What Are The Benefits Of Using Resistance Bands?

While the bands might not look like anything special, don’t be fooled. Resistance band training comes with these major benefits:

Strengthens muscles

Resistance band training is a "feasible alternative" to lifting weights when it comes to activating your muscles, according to research published in the Journal of Human Kinetics.

The authors compared muscle activation during upper-body strength training exercises with resistance bands versus free weights—the results were very similar. They believe that the instability created by the bands causes muscle fibers to fire even more than with free weights.

Improves flexibility and mobility

You can use bands to do deeper stretching during your strength routine. "They can improve flexibility, mobility, and strength," Gawron says.

Easy to use

It may not take long to get used to and start seeing a difference in your training routine. Five weeks of resistance band training was enough to significantly improve hamstring and inner thigh flexibility in subjects who participated in a study published in the Journal of Sports Science & Medicine.

This is all great news since resistance bands are relatively cheap and don't take up much space when working out at home.

Can Resistance Bands Actually Build Muscle?

Even though resistance bands weigh practically nothing, they can build some serious strength and muscle.

"As the range of motion during exercise increases, the resistance of the elastic resistance also increases, providing more resistance to the working muscles," says Pata.

When returning to the start position, the muscles need to provide a lot of control not to snap back, which can cause injury.

"All of this results in an increase of muscle fibers being recruited, therefore leading to greater adaptations in muscle strength over time," says Pata.

Meet The Experts

• Sarah Gawron is a certified trainer and Onnit kettlebell and steel mace specialist.
• Toni Livers is a personal trainer in Ogden, Utah.
• Susane Pata, NASM-CPT, is a certified personal trainer with the National Academy of Sports Medicine.
• Sami Clarke is a certified health, wellness, and fitness trainer and founder of FORM.
  

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