12 Best Resistance Bands for Home Workouts

Resistance bands are versatile fitness tools suitable for everyone, whether you have a home gym or not. They can be used in different bodyweight exercises like squats and push-ups to add variety or help with exercises like pull-ups.

We have tested 25 options on the market and come up with the best resistance bands below.

12 Best Resistance Bands

1. Living.Fit Resistance Bands

Living.Fit Resistance Bands are versatile tools for resistance training, featuring a loop design and a length of 41 inches. They offer a wide range of resistance levels, from 5 to 200 pounds, catering to users of all fitness levels. The bands come in sets of four, six, or singles, with additional accessories like a door anchor and carrying case for added convenience. However, they lack handles, are not sold in pairs, and do not have resistance levels labeled on them, which may require users to refer back to provided information.

Pros:

• Versatile loop design
• Wide range of resistance options
• Comes with door anchor and carrying case for convenience

Cons:

• Lack of handles
• Not sold in pairs
• Resistance levels not labeled on bands

2. Rogue Fitness Monster Bands

Rogue Fitness Monster Bands are high-quality resistance bands made from natural latex rubber, designed in a loop-style for various exercises. With eight resistance levels ranging from 15 to 200 pounds, they cater to different fitness levels and workout needs. These bands offer versatility and durability, suitable for stretching exercises or intense strength training sessions.

Pros:

• Wide range of resistance options (15 to 200 pounds).
• Durable and long-lasting, built to withstand rigorous workouts.
• Versatile for various exercises, from basic stretching to intense strength training.
• Available for purchase individually, in pairs, or as a complete set, offering flexibility in customization.

Cons:

• Higher price point compared to some other options.
• May not be suitable for individuals with latex allergies.

3. REP Fitness Tube Resistance Bands

REP Fitness Tube Resistance Bands are affordable workout tools designed to help you build strength, warm up, and rehabilitate. Each set includes three bands with different resistance levels—light, medium, and heavy—color-coded for easy identification. These tube-style bands are versatile, suitable for various exercises, and can be used anywhere.

Pros:

• Affordable price for a set of three bands.
• Color-coded bands for easy identification of resistance levels.
• Versatile tool for building strength, warm-ups, and rehabilitation exercises.

Cons:

• Small handles may not be comfortable for those with larger hands.
• Exact resistance levels in pounds are not disclosed, making it difficult to track progress accurately.
• May not hold up well for intense, heavy-duty strength training.

4. Living.Fit Camo Resistance Bands

Living.Fit Camo Resistance Bands are versatile workout tools designed to provide resistance for various exercises. Made from synthetic rubber, these bands cater to individuals with latex allergies. With lengths of nearly 82 inches, they offer ample stretch for different workouts. Available in widths ranging from 0.5 to 1.7 inches and uniformly 3.2 millimeters thick, they offer a wide range of resistance levels, from five to 125 pounds. Each set includes four bands, a door anchor, and a carrying case, enhancing portability and exercise options.

Pros:

• Versatile and visually appealing.
• Affordable, with a set of four bands priced under $35.
• Suitable for individuals with latex allergies.
• Offers a wide range of resistance levels.
• Includes a door anchor and carrying case for convenience.

Cons:

• Can’t be purchased individually; must buy the whole set.
• Does not come with handles, which may be a preference for some users.

5. Titan Fitness Loop Resistance Band Multi-Pack

The Titan Fitness Loop Resistance Band Multi-Pack offers a set of eight loop-style bands made from durable latex rubber. These bands come in various resistance levels, ranging from 15 to 120 pounds, catering to different fitness levels and exercises. They provide versatility and effectiveness in workouts, gradually increasing resistance for progressive training.

Pros:

• Versatile set with eight bands offering different resistance levels.
• Made from durable latex rubber, less likely to slip during workouts.
• Triple-stitched for extra strength and longevity.
• Backed by a one-year warranty for added confidence.

Cons:

• Bands are 12 inches long, which may be shorter than preferred for certain exercises.
• Initial strong latex smell, but usually dissipates over time.

6. Fit Simplify Resistance Loop Exercise Bands

Fit Simplify Resistance Loop Exercise Bands are affordable and versatile fitness tools designed for various workouts, including strength training and physical therapy. Each set includes five elastic bands in different colors, indicating varying levels of resistance from x-light to x-heavy. Made from durable natural latex rubber, these bands maintain their shape and resistance over time. They come with an instruction guide featuring a variety of exercises for users to try out.

Pros:

• Budget-friendly option, costing less than $13 for a set of five bands.
• Versatile for different fitness levels and workout needs, with color-coded resistance levels.
• Durable construction from natural latex rubber ensures long-lasting performance.
• Includes an instruction guide with exercise ideas for added convenience.

Cons:

• Short length of 12 inches may limit exercise options compared to longer bands.
• Some users report that the bands tend to roll up during workouts, which can be a minor inconvenience.

7. Arena Strength Fabric Booty Bands

Arena Strength Fabric Booty Bands are specialized resistance bands made from durable cotton fabric, designed to enhance lower body workouts, particularly targeting the glutes. Unlike traditional latex or rubber bands, these fabric bands feature latex grips inside to prevent rolling during exercises, ensuring stability and comfort. The set includes three bands with varying resistance levels to gradually intensify workouts and challenge muscles. Additionally, a 15-page workout guide developed by CrossFit coaches provides a range of exercises and routines to focus on strengthening the lower body.

Pros:

• Durable cotton fabric prevents rolling during exercises.
• Latex grips inside for stability and comfort.
• Set includes three bands with different resistance levels for progressive workouts.
• Comes with a 15-page workout guide developed by CrossFit coaches.
• Convenient carrying case for portability.

Cons:

• Bands may be too small for individuals with larger thighs or legs (25-inch loop diameter).
• Longer bands (42 inches) are available for an additional purchase.

8. Gritin Resistance Bands

Gritin Resistance Bands are loop-style bands made of natural latex, designed for enhancing flexibility and light resistance training. They come in a set of five color-coded bands, each offering a different level of resistance, from light to XX-heavy. These bands are versatile and can be used for various exercises, making them suitable for home workouts, gym sessions, or rehab exercises.

Pros:

• Affordable option for those on a budget or beginners.
• Easy-to-use color-coded bands with clear resistance level markings.
• Compact and lightweight, convenient for home or on-the-go workouts.
• Gradual progression available with different resistance levels.

Cons:

• Not suitable for heavy-duty strength training.
• Some users find them flimsy and not strong enough for advanced exercises.
• Relatively short length may limit exercise range.

9. EZSquat Door Resistance Band

The EZSquat Door Resistance Band is a flexible fitness tool designed for strength training and flexibility exercises. It attaches securely to a sturdy door or anchor attachment, creating tension to provide resistance during workouts. Made of durable materials, it offers various levels of resistance suitable for users of all fitness levels. With its versatile design, users can perform a wide range of exercises targeting different muscle groups, improving balance, stability, and core strength.

Pros:

• Versatile and suitable for all fitness levels.
• Provides resistance for effective strength training.
• Portable and convenient for home workouts or travel.
• Adjustable resistance levels for progressive workouts.

Cons:

• Some users have reported concerns about long-term durability.
• May have a slight learning curve for beginners.
• Limited resistance levels may not challenge advanced users.

To learn more, read the full review of EZSquat Door Resistance Band.

10. THERABAND Resistance Band Advanced Kit

The THERABAND Resistance Band Advanced Kit is a set of stretchy bands designed for workouts. Unlike traditional weights, these bands offer resistance based on how much you stretch them. They help build strength, tone muscles, and increase flexibility. You can start with lighter bands and gradually progress to heavier ones as you get stronger. To use them, select the right band, secure it in place, and perform controlled movements.

Pros:

• Versatile for various fitness levels and exercises.
• Gradual progression allows for continued challenge.
• Lightweight and portable, perfect for travel or home gyms.
• Trusted by fitness professionals and therapists.

Cons:

• May have a learning curve for beginners.
• Durability could be an issue with prolonged use.

To learn more, read the full review of THERABAND Resistance Band Advanced Kit.

11. Arena Strength Body Bands

Arena Strength Body Bands are a set of fabric resistance bands designed to enhance your workouts by providing varying levels of resistance. With four bands included in the set – Light, Medium, Strong, and Extra Strong – these bands are made from durable elastic fabric, ensuring comfort and safety during exercises. They are suitable for targeting different muscle groups such as arms, legs, abs, and back, and work by adding resistance to your movements, helping you tone and strengthen your muscles effectively.

Pros:

• Versatile and effective for various muscle groups.
• Made from durable elastic fabric, less likely to snap or roll up.
• Suitable for beginners to advanced fitness enthusiasts.
• Portable and easy to use for home or on-the-go workouts.

Cons:

• Contains latex, which may be a concern for individuals with allergies.
• Requires hand washing for maintenance.
• Standard size may not accommodate all users comfortably.
• Initial investment may be a consideration for some buyers.

To learn more, read the full review of Arena Strength Body Bands.

12. BoxBandz

BoxBandz is a versatile full-body resistance trainer designed to ramp up your boxing, MMA, or general fitness sessions. It consists of adjustable belts, wristbands, and ankle straps equipped with resistance bands, providing targeted resistance to your movements. This added challenge forces your muscles to work harder, promoting strength and power gains over time.

Pros:

• Adjustable design for users of all sizes.
• Enhances workout intensity, leading to improved strength and power.
• Versatile for various sports and exercises.
• Convenient and easy to incorporate into routines.

Cons:

• Fixed resistance levels may not suit all fitness levels.
• Limited exercise variety compared to other equipment.
• Initial setup time required for adjusting straps and bands.

To learn more, read the full review of BoxBandz.

What are the different kind of resistance bands?

Before you buy, let’s check out the three types that personal trainer Toni Livers keeps in her gym bag and how she uses them:

1. Small Loop Band (Mini Band): Think of a foot-long elastic loop. Livers uses this for warm-up mobility exercises, especially before leg or shoulder workouts.

2. Booty Band: These are like mini bands but stronger, thicker, and stay put. They’re great for glute-focused exercises and lower-body workouts.

3. Long Loop Band: Livers highly recommends this versatile tool for assisted pull-ups, strength training, and stretching.

When choosing a band, think about your workout plans and how often you’ll use it. Livers suggests investing a bit more in a quality band from a reputable brand for longer durability.

For the band’s strength, Livers advises starting with a lighter one and progressing to heavier ones as needed during resistance exercises. This gradual approach helps you build strength safely and effectively.

What are the benefits of using resistance bands?

Don’t overlook these simple tools; they come with some important advantages:

1. Enhanced Muscle Strength: Recent research in the Journal of Human Kinetics shows that resistance band training can be as effective as lifting weights in activating your muscles. The study found similar muscle activation between resistance bands and free weights. Bands’ unique instability may even engage more muscle fibers than traditional weights.

2. Improved Flexibility and Mobility: Resistance bands are incredibly versatile, helping you achieve deeper stretches and increased stretch during strength exercises. Certified trainer Sarah Gawron highlights their usefulness for enhancing flexibility, mobility, and overall strength.

3. Speedy Results: You’ll be pleasantly surprised by how quickly you can see improvements. A study in the Journal of Sports Science & Medicine found that just five weeks of resistance band training significantly improved hamstring and inner thigh flexibility. This is especially great for home workouts since resistance bands are affordable, compact, and space-saving. I personally use the THERABAND Resistance Band Advanced Kit and it works really well.

What to Look for When Buying Resistance Bands

1. Style: Choose a resistance band that matches your workout goals and targets the specific body part you want to train.

2. Tension Range: Opt for a set with different tension levels (light, medium, heavy) or labeled in pounds. This way, you can adapt the resistance to your exercise needs and fitness level.

3. Material: Most bands are made of rubber or latex, both durable and easy to clean. Rubber is sturdier, while latex offers more elasticity. Some bands are made of fabric for added comfort.

4. Included Accessories: Check if the set includes extras like handles, ankle straps, or door anchors. Handles provide a comfortable grip, ankle straps expand exercise options, and door anchors help secure bands for various workouts using your door frame.

Considering these factors will help you find the right resistance band set that suits your preferences and aids in achieving your fitness goals effectively.

Top Resistance Band Workouts

Resistance bands are incredibly adaptable tools for your workouts. Here are some great exercises you can easily include in your fitness routine using these versatile bands:

1. Variable Resistance Training: Boost your weightlifting with bands attached to your barbell, like banded deadlifts and bench presses.

2. Yoga: Elevate your yoga practice by using resistance bands in poses like downward-facing dog and plank.

3. Pilates: During your Pilates session, loop a band around your ankles for effective leg openers while lying on your side.

4. Bicep Curls: Grab bands with handles, step on the center, and curl your hands up to your shoulders for a solid bicep workout.

5. Lateral Raises: Stand on the center of the bands, hold the ends, and raise your arms to the sides until they’re parallel to the ground.

6. Push-Ups: Make push-ups more challenging by placing a band behind your back, under your arms, and looping it through your hands.

7. Glute Bridges: Put the band just above your knees, lie on your back with knees bent, and lift your hips for a tough glute workout.

8. Tricep Kickbacks: Use a resistance band set with a door anchor and handles, secure it to the anchor, and perform tricep kickbacks with a flat back.

9. Bent-Over Rows: Stand in the middle of the bands, slightly lean forward, and lift them toward your upper rib, then lower and repeat.

Add these resistance band workouts to your fitness routine to keep things interesting, challenge your muscles, and reach your fitness goals effectively.

How Much Do Resistance Bands Cost?

A good set of resistance bands typically ranges from $20 to $80. Cheaper ones may not last long, while pricier sets come with various resistance levels and extra accessories for better full-body workouts. Power/assist or tube bands are usually more expensive than loop bands.

How Many Resistance Bands Do You Really Need?

The number of resistance bands you should get depends on your fitness goals:

1. Casual Use: If you use resistance bands occasionally, like for home workouts, one band is enough.

2. Regular Workouts: For those who use resistance bands regularly, it’s best to have at least three bands with different resistance levels. This variety helps you make the most of your workouts.

3. Hardcore Enthusiasts: If you’re serious about resistance band training, consider getting a package or set with multiple bands. This is often more cost-effective than buying individual bands over time.

Having a variety of bands allows you to customize your workouts and increase resistance as you get stronger.

Resistance Bands vs. Dumbbells: Which One is Right for You?

When comparing resistance bands to dumbbells, it’s not about one being better than the other; they have different uses. Here’s what makes them different:

Resistance Bands:

1. Even Tension: They distribute tension evenly across your muscles during the entire movement.

2. Constant Tension: You feel consistent tension throughout the exercise, including when you’re lifting, lowering, and holding.

3. Reduced Momentum: Resistance bands help eliminate the swinging motion often seen with dumbbells, making your movements smoother and safer.

Dumbbells:

1. Force Variation: Dumbbells provide more force at the beginning and end of each movement, challenging your muscles differently.

2. Muscle Growth: They’re great for building muscle size because they offer heavier resistance compared to resistance bands.

Your choice between resistance bands and dumbbells depends on your fitness goals. If you want to build muscle size, dumbbells are a solid choice due to their higher resistance.

However, resistance bands are useful for warm-ups and muscle activation exercises before using dumbbells. Both have their place in a balanced fitness routine, so pick based on your goals and preferences.

How to Start Using Resistance Bands

Getting started with resistance bands is easy, especially for beginners. Unlike heavy weights, they’re safe and straightforward to use. Here’s how to begin:

1. Learn the Basics: Start by watching videos or reading guides on resistance band exercises. Online resources offer demonstrations of various movements like squats, back exercises, ab workouts, and chest exercises using resistance bands.

2. Use a Mirror: If possible, exercise in front of a mirror. This helps you check your form and ensure you’re doing the exercises correctly.

3. Consider a Trainer: If you’re uncertain about using resistance bands, working with a personal trainer can provide valuable guidance and make sure you’re getting the most from your workouts.

With a bit of practice and maybe some expert guidance, you’ll quickly become proficient at using resistance bands to reach your fitness goals safely and effectively.

Can resistance bands help you build muscle?

Yes, despite being lightweight, resistance bands are effective for muscle building. When you use them, the resistance increases as you stretch them, making your muscles work harder.

When you return to the starting position, your muscles need control to prevent snapping, engaging more muscle fibers and increasing strength over time. Resistance bands keep your muscles under tension, making them valuable for muscle development.