Not a fan of lifting heavy dumbbells? There are plenty of other ways to build some serious strength without all that metal equipment. The secret is having alternative gym gear to help you reach your fitness goals.
Enter: resistance bands, the most affordable, travel-friendly and versatile pieces of workout gear you can buy. Perfect for working out your upper and lower body — and yes, even your abs — resistance bands can help anyone, at any fitness level, get in shape. As a bonus, they often take up less space than other resistance-based exercise gear, making them a good option for those without a lot of room in their homes.
But there are scores of resistance bands of all shapes and sizes, with some more fitting for specific fitness levels, needs and goals. To help you get started, I list the top things you should consider before buying resistance bands and rounded up the best ones in a variety of categories that are currently available on the market. Keep scrolling or use the links below to learn more.
What to look for | How we chose | Best overall | Best for arms and back | Best for glutes and legs | Best for stretching | Best for beginners | We also considered | Resistance band FAQs
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What to consider when shopping for resistance bands
- Assess your fitness goals. Before deciding which set of resistance bands is best for you, it’s important to consider what fitness milestones you're looking to achieve. Goals could include increasing overall strength, improving flexibility, maintaining fitness while traveling or rehabbing an injury. Your fitness needs and goals will determine which type of bands to invest in.
- Get familiar with different types of bands. Resistance bands come in many shapes, sizes and materials — some with handles, some looped and some that require an anchor. The general consensus among fitness experts I'm connected with is that bands with handles are great for arm and back workouts, looped bands work well for leg exercises, and long bands are perfect for stretching.
- Know that some bands have multiple uses. That said, if you want a set of bands that does it all — you can make any of the bands I recommend below work. For example, while bands with handles are said to be “best” for arm and back workouts, many of them likely work for stretching and lower body exercises, as well.
How we chose the best resistance bands
To find some of the best resistance bands on the market, I scoured reviews, checked star ratings and pored through dozens of customer reviews. I also used my own expertise as a personal trainer and a certified yoga, boxing and spin instructor, as well as tapped my existing network of experts in the fitness industry, all with more than a decade's worth of experience.
I highlighted which types of bands are best for different fitness goals, and then found some of the best options in those categories. Below, you’ll find resistance bands from top brands, crowd favorites plucked from retailers' bestseller lists, picks that target specific muscle groups, great budget options, resistance bands trending in the market and on social media, and my best overall pick.
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Best overall resistance bands
Renoj Resistance Bands
Material: Natural rubber | No. of bands: 5 | Resistance levels: 10 to 45 lbs | Handles? No | Accessories included: 5 bands, velvet travel case
Something to note: Three colorways available, catered more to beginners
If you’re looking for a band that almost does it all, we’re big fans of a looped band. This style of resistance band is versatile, working for upper body exercises, lower body exercises and stretching, too. These specific bands from Renoj are bestsellers for a reason — they’re durable, lightweight and come in a few different colors.
If you prefer bands of the fabric variety, Renoj also has highly rated cloth loop bands for just around $15.
RAVE REVIEW: "While these are not the most versatile bands, they are convenient and portable for specific exercises, such as clam shell. I love that they are labeled based upon resistance, and they were affordable!" — Amazon reviewer
Best resistance bands for arm and back workouts
SUPALAK Resistance Bands with Nylon Sleeves
Material: Nylon | No. of bands: 5 | Resistance levels: 20 to 40 lbs | Handles? Yes | Accessories included: 5 bands, 4 handles, 2 ankle straps, 2 door anchors, 1 storage bag, 1 workout manual
Something to note: Customers mention wanting more than two handles, comfortable ankle straps
A set of bands with handles and door anchors is a great option for arm and back exercises like pushups, rows, flies, curls and more. This set from SUPALAK includes heavy-duty nylon sleeves, providing extra protection (anti-snap) and durability.
RAVE REVIEW: "I’ve been a fitness professional and coach for over 20 years. I’ve used the best and I’ve used the worst of equipment. These resistance bands are definitely a bargain. The bands themselves seem to be constructed fairly well. The protective sleeve will do what it was intended to do, however, the material feels a little cheap. ... For the average fitness enthusiast, I think these bands would work wonderfully." — Amazon reviewer
Whatafit Resistance Bands Set
Material: Natural rubber | No. of bands: 5 | Resistance levels: 10 to 50 lbs | Handles? Yes | Accessories included: 5 bands, links, 1 door anchor, 2 handles, 2 ankle straps, 1 bag
Something to note: Bands do not include protective nylon sleeves
These bands range from 10 to 50 pounds, with a stackable weight of about 150 pounds, allowing you to work both small and large muscle groups, as well as build increased strength over time.
RAVE REVIEW: "Great product for the price. In the past, I used free weights, but being older and wiser, there is a need to find ways to cut time that enables a good workout with less time changing plates. Also, can take bands to camp or on vacation that allows a quick workout. So, I highly recommend." — Amazon reviewer
Iron Infidel Pull Up Assistance Bands
Material: Natural rubber | No. of bands: 5 | Resistance levels: 5 resistance levels | Handles? No | Accessories included: 5 bands
Something to note: Nearly 5,000 5-star reviews (87%), good for more than pull-ups
If pullups are your preferred form of upper body workouts, then these resistance bands are for you. They come in five intensity levels, and the amount of resistance of the workout bands can be adjusted by giving more or less slack on the band.
Not only does this band work great for assisted pullups, it can also add resistance to your pushups or bench presses. For pushups, simply lay the band across your upper back, loop each end of the band into each hand, and complete your pushups as you normally would. For bench presses, wrap the band under the bench and loop each end onto a barbell about shoulder width-distance apart; add plates per usual.
RAVE REVIEW: "These bands come with the right amount of resistance. I've used others in the past but broke over time. I've been using these bands for a while now and I've been very impressed with the quality and resistance they provided. These bands are durable and come with a carrying bag." — Walmart reviewer
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Best resistance bands for glute and leg workouts
Tone It Up Hip Bands
Material: Natural rubber and fabric | No. of bands: 2 | Resistance levels: Light, heavy | Handles? No | Accessories included: 2 bands
Something to note: Only two resistance levels
Take your workout to the next level with hip bands from the popular fitness brand Tone It Up. This duo of bands cost less than $25, and if you’re not sure how to incorporate them into your exercise routine, you can download the Tone It Up app to find workouts that utilize your new gear. Very simply, use these bands around your calves and thighs during lower body workouts to increase intensity.
Take your workout to the next level with resistance bands from the popular fitness brand Tone It Up. The light and heavy stretch bands cost less than $10, and if you’re not sure how to incorporate them into your exercise routine, you can download the Tone It Up app to find workouts that utilize your new gear.
RAVE REVIEW: "I love that these don’t roll when I’m working out. They feel so much more supportive and give great resistance." — Tone It Up reviewer
Spawn Fitness Resistance Bands
Material: Natural rubber and fabric | No. of bands: 3 | Resistance levels: Light, medium, heavy | Handles? No | Accessories included: 3 bands, carry bag
Something to note: Comes in two colorways, no way to know resistance in pounds
This trio of resistance bands includes three different colors to differentiate the three different resistances. As a bonus, the set comes with a trendy black carry bag. Like the Tone It Up bands, these Spawn Fitness bands are looped, made from a combination of rubber and fabric, and great for lower body exercises.
RAVE REVIEW: "One of the best resistance bands I have ever bought, great for home and gym workouts. I love the different sizes allowing for different variations of exercises and resistance!" — Walmart reviewer
Peach Bands Resistance Band Set
Material: Natural rubber and fabric | No. of bands: 4 | Resistance levels: Light, medium, heavy, extra heavy | Handles? No | Accessories included: 4 bands, travel case
Something to note: Some report rolling, better-suited for beginners
A favorite on Amazon, this four-piece set ranges from 10 to 35 pounds of resistance. Customer reviews rave that the bands are both cute and effective, and that the included pouch makes traveling with them a breeze. Like the bands mentioned above, place these looped bands around your thighs, calves or ankles to intensify leg exercises.
RAVE REVIEW: "I have had the worst luck with resistance bands that always seem to tear or don't offer enough resistance, but these do the trick! The weight of each is in line with the label and despite me being hard on them during workouts, I haven't had a single deficiency." — Peach Bands reviewer
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Best resistance bands for stretching
TheraBand Resistance Band Sets
Material: Natural rubber and fabric | No. of bands: 3 | Resistance levels: Light, medium, heavy | Handles? No | Accessories included: 3 bands
Something to note: Available in advanced and heavy advanced sets
If you’re looking for bands that provide more rehabilitative results, then this option is for you. Often used by physical therapists to help heal injuries, these non-latex elastic bands measure five feet and are easier to use than their circular counterparts. The color-coded options also make it easy to tell which fitness level you’re at.
STAFF REVIEW: "I've primarily used TheraBands for physical therapy, but have used them routinely for at-home workouts to build in some cardio (i.e., using them for a squat-to-press or to mimic Pilates moves). I think they're great to have on hand for both reasons. [They're] also great for packing." — Rebecca Brown, Shop TODAY holiday and sales editor
Best resistance bands for beginners
Fit Simplify Resistance Loop Exercise Bands
Material: Natural rubber and fabric | No. of bands: 5 | Resistance levels: Extra-light, light, medium, heavy, extra-heavy | Handles? No | Accessories included: 5 bands, 1 carry case
Something to consider: Not for those allergic to latex, may only last a few years
With over 82,000 five-star ratings, these bestselling resistance bands are clearly a fan favorite. They come in five varying resistance levels, making them optimal for any fitness level. They’re made of high-quality latex to ensure they stretch further than other options.
We also considered...
Bala Bands
Material: Natural rubber and fabric | No. of bands: 3 | Resistance levels: Light, medium, heavy | Handles? No | Accessories included: 3 bands
Something to note: Almost always low in stock or sells out quickly, more affordable and effective alternatives available
It should be no surprise that Bala's resistance bands were formerly on this list — after all, the brand’s very aesthetic workout gear already has a lot of people, especially on social media, hooked on it. It likely helps that the brand has other similarly gorgeously designed gear like a mat, bangles, hand weights, balance blocks and more, so you can build your collection and not be afraid to have them out on display.
However, considering the cost and the good amount of reviews that say they may not offer as much resistance, non-slip grip and durability as other, more affordable sets, we decided to move it to this category.
CFX Resistance Bands
As a comparable and more affordable alternative, Shop TODAY Partnerships Associate Klay Drageset recommends this three-piece set of loop bands. Made of a blend of stretchy cotton-polyester, these machine-washable bands are about a third of the cost of Bala Bands.
"[Bala Bands] always snap up on my legs whenever I use them. These Amazon bands, however, I love — they stay put and come in better resistance levels, in my opinion!" Drageset says.
Runner-Up: Gymbee Long Resistance Band Set
For a versatile fabric option that also works for workouts outside of glute and lower body workouts, we suggest this three-piece set of long resistance bands by Gymbee. They're latex-free and come in three resistance levels, and you also get access to video workouts.
Because of their length, they can work for exercises like bicep curls and shoulder presses, and they come with a mesh bag so the bands can air out. One plus-size reviewer notes, "Love them. I'm plus-sized (20W) and they do not roll or move or dig into my skin. I say they are worth it." Do note, however, that these may not work well if you're petite, as another reviewer reports.
EDITOR'S NOTE: These are already a steal at around $20, but from Feb. 28 to March 8, 2023, Amazon is offering a further 35% off via an on-page coupon.
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Questions about resistance bands, answered
How effective are resistance band workouts?
Resistance bands are a convenient, low-cost way to work towards a number of fitness goals, including building strength, increasing flexibility and rehabbing injuries. Adding resistance bands to bodyweight exercises like squats, lunges, pushups and glute bridges is a quick way to increase intensity and build strength. Furthermore, adding resistance bands to some of your favorite stretches might bring some stability and ease.
Can resistance bands build muscles?
Yes, resistance bands are a highly effective way to build muscle. Evidence from a 2019 study suggests that training with resistance bands provided comparable strength gains to other, more conventional exercise devices like weight machines and dumbbells. If building muscle is your goal, invest in a set of resistance bands with a wide range of resistance levels, or take advantage of stacking (i.e., using two bands at once for higher level of resistance).
Can I use resistance bands to work on my abs?
Yes, resistance bands can help build core and abdominal strength. Many exercises utilizing resistance bands require you to engage your abs simultaneously, building strength in your deep core and obliques. Using resistance bands for upper and lower body exercises also aid in improving pelvic stability and strength through the low back.
