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Should you be using resistance bands to workout? A trainer explains their benefits

There's a band for every fitness level, muscle group, and even for toning and stretching.
Woman sitting on a yoga may, exercising in her garden, using a resistance band
Gary Yeowell / Getty Images

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 | Best ones to shop | How we chose

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.

Best resistance bands to shop

Renoj Resistance Bands

What we like
  • Perfect band for beginners 
  • "Convenient and portable"
Something to note
  • Don't stay in place on legs

Material: Natural rubber | No. of bands: 5 | Resistance levels: 10 to 45 lb. | Handles? No | Accessories included: ‎‎5 bands, velvet travel case

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 are top sellers 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.

SUPALAK Resistance Bands with Nylon Sleeves

What we like
  • Comfortable ankle straps.
  • "Constructed fairly well." 
Something to note
  • Reviewers noted wanting more than two handles.
  • Material feels "cheap"; low-quality.

Material: Nylon | No. of bands: 5 | Resistance levels: 20 to 40 lb. | Handles? Yes | Accessories included: ‎5 bands, 4 handles, 2 ankle straps, 2 door anchors, 1 storage bag, workout manual

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 includes heavy-duty nylon sleeves, providing extra protection (anti-snap) and durability.

Whatafit Resistance Bands Set

What we like
  • "Great product for the price."
  • "The supplied handles, ankle bands and door stop are easy to attach."
Something to note
  • Bands don't include nylon protective sleeves others might.
  • Products fall apart after little use. 

Material: Natural rubber | No. of bands: 5 | Resistance levels: 10 to 50 lb. | Handles? Yes | Accessories included: ‎‎5 bands, links, 1 door anchor, 2 handles, 2 ankle straps, 1 bag

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.

Iron Infidel Pull Up Assistance Bands

What we like
  • "Come with the right amount of resistance." 
  • Recommended use is for pull-up practice and assistance, but good for other exercises too. 
Something to note
  • "The finish makes it hard to grip the bands."
  • Bands break after years of use. 

Material: Natural rubber | No. of bands: 5 | Resistance levels: 5 resistance levels | Handles? No | Accessories included: 5 bands

If pull-ups 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 pull-ups, 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.

Spawn Fitness Resistance Bands

What we like
  • "Great for home and gym workouts." 
  • Comes in three different sizes for different levels of resistance. 
Something to note
  • No way to tell resistance in pounds. 

Material: Natural rubber and fabric | No. of bands: 3 | Resistance levels: Light, medium, heavy | Handles? No | Accessories included: 3 bands, carry bag

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.

Peach Bands Resistance Band Set

What we like
  • Perfect bands for beginners.
  • Offer the perfect amount of resistance. 
Something to note
  • Some reviewers reported rolling on legs while using. 

Material: Natural rubber and fabric | No. of bands: 4 | Resistance levels: Light, medium, heavy, extra heavy | Handles? No | Accessories included: 4 bands, travel case

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.

TheraBand Resistance Band Sets

What we like
  • Available in advanced and heavy advanced sets.
  • "These bands offer an array of resistance."
Something to note
  • Some reviewers reported bands snapped after long periods or extensive use. 

Material: Natural rubber and fabric | No. of bands: 3 | Resistance levels: Light, medium, heavy | Handles? No | Accessories included: 3 bands

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.

Fit Simplify Resistance Loop Exercise Bands

What we like
  • Portable and easy to take on-the-go.
  • "Very durable and make for an effective resistance training workout."
Something to note
  • Not for those allergic to latex.
  • Reviewers noted these only lasted a few years. 

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

With over 87,000 five-star Amazon 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.

CFX Resistance Bands

What we like
  • An "absolute game-changer." 
  • "Offer a wide range of resistance levels." 
Something to note
  • Some reviewers noted they were hard to get past the knee. 
  • Most reviewers noted they offer little to no stretch. 

Material: Cotton | No. of bands: 3 | Resistance levels: Light, medium, heavy | Handles? No | Accessories included: 3 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.

Long Resistance Band Set

What we like
  • "Thick and very well made." 
  • "Functional and durable." 
Something to note
  • Some reviewers note they wish they had more resistance. 

Material: Cotton | No. of bands: 3 | Resistance levels: Light, medium, strong | Handles? No | Accessories included: 3 bands

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. 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.

Lululemon Resistance Band Set

What we like
  • "Resistance options are great"
  • "Snug upon the body"
Something to note
  • Offer little to no stretch

Material: Elasticated fabric | No. of bands: 3 | Resistance levels: Low, medium, high | Handles? No | Accessories included: 3 bands

Keeping in style with the brand, these minimalistic Lululemon bands are for low-impact workouts and provide low, medium and high levels of resistance.

Made for both upper and lower body workouts, reviewers noted that these bands don't move once situated on your arms or legs, so you don't have to mess with readjusting them mid-workout.

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. 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.