5 Best Resistance Bands for Working Out in 2022

Apr 30, 2024

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Resistance bands are an incredibly diverse and affordable addition to any home gym set-up. They can be used therapeutically for muscle rehab and stability training, or in lieu of dumbbells for strength building.

"There are thousands of exercises you can do with a resistance band, with the band placed in numerous patterns around the body," Keaton Ray, PT, DPT, CSCS, and co-founder of MovementX, Inc in Portland, OR, told Insider.

As a certified barre and mat Pilates instructor, I've tested a lot of resistance bands to help challenge and build muscle. And studies show they really do work for building strength and mass (more on that in our FAQ section, below).

Different types play toward specific goals and movements: Looped bands and fabric bands provide resistance for more restrictive movements (clam shells, glute bridges), while the more versatile resistance bands with handles rival the work dumbbells do for compound movements (bicep curls, rows, lunges).

Below are my five favorites, as well as additional insight into how I test resistance bands, answers to a few FAQs, and everything you should consider when shopping.

Best overall: TheraBand Resistance Set, $17.39 on AmazonTheraBand Non-Latex Resistance Bands are super versatile for therapeutic use and strength training, and they're thin and lightweight enough to take anywhere.

Best loop bands: Fluidity Bands, $12 on FluidityFluidity bands are durably looped for building strength on small range-of-motion movements and made with natural latex, which is gentle on the skin and eco-friendly.

Best fabric bands: Booty Band Set, $35 on Sweat the TechniqueThe Sweat The Technique Ultimate Booty Band Set is made of fabric so they won't stretch over time and fit a wide range of body sizes, and I loved the strength of these bands and the fun colors.

Best handled bands: Total Body Resistance Kit, $29.98 on SPRIThe Sweat The Technique Ultimate Booty Band Set is made of fabric so they won't stretch over time and fit a wide range of body sizes, and I loved the strength of these bands and the fun colors.

Best band kit: TB12 Full Body Band Kit, $160 on TB12The Full Body Band Kit from TB12 comes with seven different bands across four different weights (plus a door anchor) allowing for a wide variety of exercises and routines.

TheraBand Non-Latex Resistance Bands are super versatile for therapeutic use and strength training, and they're thin and lightweight enough to take anywhere.

Pros: Latex-free, lightweight, extremely versatile in function, inexpensive, resistance band set

Cons: Not super heavy resistance

TheraBands were my first experience with resistance bands and I've never looked back. Incredibly thin and lightweight while somehow maintaining their strength and durability, this resistance band set does an excellent job of helping you develop muscle strength.

I've used them around my thighs during squats and between my arms while working my triceps, but the possibilities (and potential muscle groups) are virtually endless.

Rather than being permanently looped, TheraBands are one straight piece of latex-free rubber, which makes them highly versatile. You can still tie the band together to make it a looped band or grip it or wrap it around your hands to use it as a resistance band with handles.

There are also eight levels of resistance to choose from, and this set comes with the three mid-level weights, which offer you a range of lighter therapeutic work to strength building. Whether you're making your barre workout just a bit harder or using them for some quick HIIT moves, TheraBands do the trick. That said, if you're looking for serious resistance, you may need something a bit heftier.

They're also highly durable — while they look as though they'll snap at any moment, I've had mine for years and they're only just starting to show small tears. My old gym also used these, and despite constant usage by hundreds of clients, the TheraBands withstood the test.

They're also latex-free, which is great for folks with allergies or sensitivities. They're highly portable and fit in a small, included carrying case, making them great for travel.

Fluidity bands are durably looped for building strength on small range-of-motion movements and made with natural latex, which is gentle on the skin and eco-friendly.

Pros: Eco-friendly, non-toxic, durable

Cons: Individually sold, only three levels of resistance available, no travel bag

Resistance loop bands are ideal to provide strength-building or rehabilitation-level resistance on smaller ranges of motion, like looping them around your quads to build strength during clamshells or during squats to keep your knees tracking outward. They're also a great addition to your warm-up routine as they help provide low-weight activation to your muscles during moves like with lat pulls and crab walks.

Fluidity resistance loop bands are one of the most durable resistance bands I've found. They're made of 100% natural rubber latex, which is a non-toxic and eco-friendly material. As a certified Barre instructor, I have encountered several scenarios where students reacted to the synthetic latex in most bands, but natural latex is much more sensitive to the skin.

The bands are also 60 inches by 6 inches, which makes it a great option for any rehab or stretching exercises you may want to perform.

These resistance loop bands are sold individually and you have three resistance levels to choose from. This is nice if you have a separate pack you're looking for a single addition to, but I do wish Fluidity sold a pack of all three for more versatile use. That being said, the resistance levels are well-balanced; when I tested this out on the lightest Fluidity flat band, I estimated the resistance to be anywhere between 8-10lbs.

The Sweat The Technique Ultimate Booty Band Set is made of fabric so they won't stretch over time and fit a wide range of body sizes, and I loved the strength of these bands and the fun colors.

Pros: Washable, durable, fit a range of bodies, resistance band set

Cons: Limited range of motion making them not ideal for all workouts, contain latex, no washing/care instructions

Fabric resistance bands are great as they take much longer to stretch out over time compared to rubber bands, and they won't snap in half. Fabric resistance bands are also washable so they're easy to clean, they don't curl up like rubber resistance bands, and they fit a wide range of body types comfortably.

Since fabric bands are stronger than latex bands, they also offer more resistance. That means they're less ideal for warm-ups or therapeutic use, but they're an excellent option for shorter ranges of movement like squats or hydrants.

I like Sweat The Technique's fabric bands in particular because, for starters, they're a female- and Black-owned company.

What's more, when I tested these over bare legs and over workout pants, I was pleasantly surprised the bands didn't move at all during the workout. Unlike with other bands, I didn't have to fidget with or adjust them. But made from a spandex, polyester, and latex blend, they still have enough give to make them easy to get on and off.

You can buy just a single band or a full resistance band set. I like the Ultimate Booty Band Set, which comes with a medium and heavy option in a sleek travel bag; however, I do wish this set came with a light and an extra heavy option to better accommodate progression over time.

The brand does offer the Long Power Band Set, which has more resistance options. However, these are longer and more ideal for stretching, powerlifting, or pull-ups, and less ideal for glute work, which is what most people want a highly-resistant fabric band for.

The SPRI Total Body Resistance Kit comes with five levels of resistance up to ultra heavy, and includes accessories like ankle straps and door attachments, making it an incredible value for about the price of a single dumbbell.

Pros: Super versatile, comes with multiple attachments, durable product

Cons: Handled resistance bands can be a bit confusing if you are a beginner

Working out with resistance bands can build similar strength gains to resistance training with free weights, reports a 2019 study in SAGE Open Medicine

The SPRI Total Resistance Band Kit includes five bands that range from very light to ultra heavy. I found this spectrum to be incredibly diverse and helpful when I used them to work out, and a great deal for the price. The set also comes with two handles, one ankle strap, and one door attachment, adding to the diversity of what moves you can do with this equipment.

Obviously, it can be a little annoying to stop the flow of your workout to swap the handles onto a new resistance band, so you do have to be a little more strategic about pairing exercises that require similar weights.

But considering all this kit comes with, it has great value. That's especially true if you want to add some strength training to your current workout regime but don't want to invest in a pricey set of dumbbells.

The Full Body Band Kit from TB12 comes with seven different bands across four different weights (plus a door anchor) allowing for a wide variety of exercises and routines.

Pros: Comes with multiple resistance bands, includes a door anchor and two carabiners, comes with a drawstring bag for easy storage, bands are durable over long-term use

Cons: Expensive

Even if you aren't much of a football fan, it's likely you know the name, Tom Brady. Much as been made of his off-the-field endeavors, including his fitness gear line (and workout method of the same name), TB12. It's for good reason, too, as these resistance bands are some of the best I've tested and remain a staple of home gym.

Included in this kit are seven total bands, including: two short gray bands (7 to 33 lbs.), two long gray bands (4 to 19 lbs.), two long red bands (7 to 32 lbs.), and one long blue band (11 to 52 lbs.). This variety allows you to pull off just about every resistance band routine there is from curls and shoulder presses to mock dead lifts and rows.

The inclusion of a door anchor and two carabiners further expands on this kit's capability, as being able to set up an anchor point on a door provides the ability for a variety of movements and lifts.

The fact everything listed above fits neatly into an included drawstring bag makes this option even more attractive, especially for people who want something comprehensive that won't take up a lot of space. It's great for frequent travelers, too.

One downside worth mentioning is its price. Granted, the kit does come with a lot, dropping $160 on resistance bands may give some people pause (and I get it, too). But fret not, as these are some of the most durable resistance bands I've used and after close to a year of frequent use, they function exactly the same as they did on Day 1.

As a certified barre and mat pilates instructor, I tested out several resistance bands during my weekly barre and workout sessions with clients. I also incorporated these bands into my own at-home workouts. Specifically, I looked at:

When shopping for bands you are going to have a couple of options depending on the style of workout you are looking to perform.

First consider if you want a latex or fabric band, which typically come as looped bands. Latex bands are beneficial if you want to perform a variety of moves because they are less restrictive and you can get a wider range of motion with them.

For example, tricep extensions should be performed with a latex band instead of a fabric band. If you're looking to do short ranges of motion like squats or squat tap-outs, a loop band is ideal.

Another thing to consider is if you prefer bands with interchangeable handles or fixed handles. Interchangeable handles allow you to change the resistance so you can tack on additional weight either by adding more resistance or switching your handles to a band that offers more resistance.

Also take into consideration the level of resistance for either rehabilitation, muscle activation, or strength building.

Rehabilitation centers around stability training. For this, you want bands that are light enough, don't cause any pain, and let you control your movement, Dr. Ray explained. If a band provides too much resistance, you won't be able to achieve a full range of motion in the exercise you are performing, she adds.

If you're looking to build mass or strength though, you'll want heavier resistance and multiple options so you can progress resistance levels. While going too heavy too soon can cause injuries and muscle imbalances, not using enough resistance also won't build muscle effectively.

For weightlifters, Dr. Ray suggested incorporating light-to-medium bands into a warm-up and cool-down. This helps activate stabilizing muscles which can then provide a safer and more productive weightlifting session.

The thickness of a band is also an important consideration especially if you intend to build strength. I've discovered that many bands that are marketed as heavy or extra heavy are actually not very thick and that nearly always translates to poorer resistance.

Finally, there's the price point. If you're looking to stay within a specific price range, opting for a single durable band with more versatility (like a band with handles or a flat band) might be a better choice in comparison to a single loop band.

Yes, resistance bands work to both build strength back slowly after an injury, and, for weight lifters, to build strength as effectively as dumbbells. Dr. Ray adds resistance bands help add load to movements (aka, weight beyond just body weight), which research shows helps build muscle. "For example, a squat with a theraband around your knees is much more effective at building muscle and stability than a side-lying clamshell or leg lift," she explains.

Dr. Ray also points out that because resistance bands are so low impact, they're a great way to start strength training for the first time. This is also what makes them ideal for rehabilitating from an injury or specifically targeting deep stabilizing muscles on a recovery day.

Of course, for the most well-rounded functional fitness, you want to challenge your muscles in different ways, so you should also use dumbbells, kettlebells, barbells, to build strength in addition to band exercises.

There are several types of resistance bands that include:

Resistance bands are ideal for building strength in beginners to resistance training since they tend to be much safer than free weights.

Start by using a lighter band and work your way up to heavier resistances over time. If the resistance starts to get too comfortable, it's time to increase the resistance. Aim to switch your bands every month or sooner.

As your strength increases, opt for a heavier band or add more repetitions to an exercise. Dr. Ray suggests starting with 3 sets of 10 repetitions of any exercise. If these are too hard, you need a lighter resistance band. If they're easy, grab a heavier one.

A few moves you can try to get you started include a high plank with leg lift (modification come down to your knees and perform the leg lift one side at a time), a modified side plank with leg lifts, and fire hydrants.

This depends on what muscle groups you are working with. If you want to target your glutes, for example, place the band around your legs just above your knees; then, perform squats or lateral tap-outs. This helps provide control and resistance when you lower into the squat.

You can also loop the bands around your forearms or above your elbows to provide resistance to your upper body, or around your ankles for lower body exercises.

"You can get creative with where you place the band on your body, or you can anchor it to the wall," Dr. Ray adds. Looping a band around an anchored bar or handle, like a door handle at home or a squat rig at the gym, is another way to provide resistance.

One of the most common uses for resistance bands is for rehabilitation or muscle therapy. During rehab, you need to start contracting muscle tissue and moving your joints through gentle ranges of motion. This helps to lower inflammation, increase blood flow, and stimulate healing, Dr. Ray explains.

Light resistance bands are beneficial here since they're very gentle on your body but allow your muscle fibers to work against gentle force and begin the slow process of regrowing muscle fibers.

By the end stage of tissue recovery, you'll start to progress away from resistance bands and begin loading tissues with heavier weights that more closely mimic activities such as carrying heavy groceries or lifting your children. This should always be done under the direction of a physical therapist so you don't damage your tissue, muscles, and joints further.

Use resistance bands at the same frequency you would dumbbells or any other form of weight. Like with any workout, it's a good idea to allow your body to rest in between each session if you are working the entire body.

Another option is alternating between the upper and lower body a few times a week. This allows the muscle fibers to rebuild and become stronger without causing harm.

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