5 Best-Tested Resistance Bands Of 2024 For Every Fitness Level And Preference
Plus, their benefits and how to pick the right one for you.
Reviewed by Talene Appleton, NASM-CPTFitness Editor
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When it comes to versatile, portable, and affordable training gear, resistance bands are hard to beat. Perfect for those times when weights or machines aren't an option (or when you’re just not in the mood!), resistance bands are a great option to elevate your favorite bodyweight exercises, such as squats or bicycle crunches. "I love resistance bands because they can elevate any workout by providing extra tension that is different from what weights are able to provide," says Sami Clarke, NASM, a certified health, wellness, and fitness trainer and founder of FORM. "They are great for increasing strength for a variety of levels without overextending your body."
Best resistance bands
The best resistance bands add a little extra challenge to your workouts, and can also assist with harder exercises you’re trying to master, like pullups. Plus, they're incredible for muscle activation in warm-ups and enhancing your stretching routine.
What you might not realize is that there are different kinds of bands to choose from, each catering to a different fitness need. However, all the best resistance bands share some common features: durability, elasticity, and comfort, making them reliable and versatile tools that can be easily integrated into any fitness routine.
What to consider
When speaking with experts about what shoppers should pay attention to when shopping for resistance bands, four main factors came up in each and every convo: style, tension range, material and extra accessories.
Style
The shape, thickness, size, and overall design of a resistance band determine how much tension it provides and what types of exercises it's best suited for. Small loop bands (aka mini bands, such as the Fit Simplify pick on this list) are good for lower body exercises like glute bridges and lateral leg walks because of their shape. Booty bands are similar to small loop bands, but typically made out of knit fabric to prevent rolling, slipping, and pinching the skin (ouch). Long loop bands (this set from TheFitLife is epic) are typically the thickest and strongest options, so they’re great for assisting or adding resistance to pullups, push-ups, squats, or kettlebell swings. Long (non-looped) bands, like the Theraband, are ideal for mobility and rehabilitation work.
Tension range
It’s a good idea to have an array of resistance options—just because you may be strong does not mean you should opt for all “heavy” resistance bands, (or vice versa) for instance. "Make sure you try exercises with a light band first to get the form right and then increase for greater challenge while maintaining good form and technique—something that should never be sacrificed," adds Pata.
When training smaller muscle groups, like the rear deltoids, you may want to opt for a lighter version of resistance. Large muscle groups, like the legs, may require greater resistance in order to feel the work and offer the muscles enough challenge to work through, advises Pata.
Material
There are typically two types of resistance bands: rubber (hard) and elasticized fabric (soft). Pata is a fan of elastic (rubber) resistance bands. "Using elastic resistance in training opens the doors to creating great variety and effectiveness in workouts," she says.
"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." 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.
Extra accessories
Since most resistance bands come with multiple bands, Pata recommends getting a mesh bag for storage (if the set you buy doesn't come with one.) If you're looking for a resistance band set with extra bells and whistles like handles and carabiners for an all-in-one full-body workout, check out this option from Bodylastics.
How we tested and selected
For the past two years, Women’s Health editors and freelancers, including our fitness editor Talene Appleton, NASM, and former commerce editor Neha Tandon, have been on the hunt for the best-selling, most popular, and top-rated resistance bands out there. We've consulted certified trainers Sarah Gawron, Toni Livers, Susane Pata, and Sami Clarke on which factors are important to consider when it comes to resistance bands, and added a few of their top picks into our testing pool.
Our team of reviewers has tested more than 36 resistance bands in their own home and gym workouts for glute workouts, warm-ups and mobility work, pullup assistance, and more. The products featured on this list are the ones that impressed us the most in terms of tension, material, versatility, and overall value. Keep scrolling for our thoughtfully curated list of the best five resistance bands for a wide range of needs and preferences.
Fit Simplify Resistance Loop Exercise Bands
Pros
- Set of 5 bands
- Comes with a carrier bag
- Reasonably priced
Cons
- The lightest band lacks utility for most users
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, glute workouts, and more.
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 but also for accessory work," says our fitness editor and lead tester Talene Appleton, NASM. "They're great for activating my glutes prior to squatting heavy, but I can also burnout my triceps doing extensions with the light one."
With a diameter of 12 inches, they provide that Goldilocks level of 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, it's important to consider that larger individuals could encounter some discomfort with this size band when both legs are placed inside the band, as the band may feel overly tight and restrict 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 of band 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 their affordability, it's not a major concern if they only last a year or two. Plus, they come with a convenient carrying case, allowing you to take them on-the-go anywhere, anytime.
Read more: Best Dumbbells
| Style | Mini Loop Band |
|---|---|
| Tension Range | X-Light, Light, Medium, Heavy, Extra Heavy (2-30 Pounds) |
| Material | Natural Rubber |
| Extra Accessories | Carrier Bag |
Te-Rich Resistance Bands for Legs and Butt
Pros
- Set of 3 bands
- Comfortable material
- Built in grips
- Durable
Cons
- Tension may be too much for some users
If you like the idea of mini loop bands but want a durable fabric material that won't pinch your skin or break easily, these are our top pick. This set of three sturdy loop bands is ideal for intermediate to advanced exercisers looking to add extra resistance to booty exercises 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 in the process). "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. Their thick and wide design also means they don't dig into your skin, making for a comfortable workout.
Over a three-week testing period, these thick fabric bands proved their durability, maintaining their resistance without stretching out, ripping, or snapping. "I was impressed with how well these bands held up," says Appleton.
The set includes three bands labeled with "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. They even come with a convenient carrying bag, making them easy to take with you to the gym or on your travels.
While the level of resistance these bands provide is consistent and great for challenging lower body work, 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.
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| Style | Mini Loop Band |
|---|---|
| Tension Range | Light, Medium, High |
| Material | Cotton, Latex |
| Included Accessories | Carry Pouch |
TheraBand Resistance Bands Set
Pros
- Great for yoga, stretching, and physical therapy
- Long and easy to grip
- Latex-free
Cons
- Doesn't offer enough tension or durability for strength work
These OG resistance bands are the same type you'll likely spy at a physical therapist’s office. They're the perf prop to help you deepen any stretch so you can really help your muscles relax, or to finally start doing those at-home PT exercises you've been putting off. (And P.S. – they come in a latex-free option!)
For those seeking bands designed for stretching, yoga, rehab and prehab, the open-ended Theraband resistance bands are a solid choice. These bands have a subtle texture that prevents rolling or sliding during use, ensuring a smooth experience free of any painful snags of the hair or skin. "I loved the slightly textured feel of these bands," says Appleton. "They stayed put on my leggings and didn’t pinch my skin when wearing shorts, even when I was sweating. This texture, along with the latex-free material, gave them a more durable feel."
Unlike other resistance bands that focus on high tension, these therapy resistance bands are meant to improve flexibility and range of motion. While often associated with physical therapy, they offer benefits to all types of exercisers when it comes to stretching.
This set includes three bands with color-coded resistance levels: Yellow (3 to 4.3 pounds), red (3.7 to 5.5 pounds), and green (4.6 to 6.7 pounds). For those seeking more resistance, advanced and super-advanced sets are also available on Amazon. Each band measures 5 feet long by 4 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.
Read more: Best Home Gym Equipment
| Style | Flat Bands |
|---|---|
| Tension Range | 3-6.7 Pounds |
| Material | Synthetic Rubber |
| Included Accessories | None |
Bodylastics Resistance Bands Set
Pros
- Snap Guard Feature
- Range of Tension Levels
- Attachments Included
Cons
- Bands May Be Too Long
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 happen to break.
Fitness editor and certified trainer Talene Appleton found this feature particularly reassuring. "I felt confident using these bands knowing they have built-in safety guards," she 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 totally original, we found the Bodylastics kit to be of higher quality compared to the competition.
Appleton notes, "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."
Read more: Best Cross-Training Shoes
| Style | Tube Bands with Handles |
|---|---|
| Tension Range | Light, Medium, Heavy, Extra Heavy (3-96 pounds) |
| Material | Rubber |
| Included Accessories | Carrier Bag, Handles |
TheFitLife Resistance Pull Up Bands
Pros
- Bands have long loops
- Great for assisted pullups
- Hefty tension range
Cons
- Powdery feel may be a turnoff to some
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 rec.
These continuous loops from TheFitLife offer excellent utility, affordability, and confident support for a variety of band-assisted exercises. The material has a unique powdery feel, offering a secure grip during your sweat sessions, but without feeling chalky.
Appleton put the four-band set through rigorous testing, exploring the range of claimed resistance from 15 pounds to 175 pounds. She found these bands to be a game-changer for her pullup practice. "I feel confident using them," she says. "I tried a variety of band-assisted workouts, and not once did I worry about them giving out on me."
Appleton also loves the versatility of combining bands for extra resistance, noting their resemblance to the 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.
Read more: Best Pullup Bars
| Style | Long Loop Band |
|---|---|
| Tension Range | 15-175 Pounds |
| Material | Latex |
| Included Accessories | None |
What are the different kind of resistance bands?
If you want a little more intel before you add to cart, consider the three types personal trainer Toni Livers keeps in her gym bag—and how she uses them.
Small loop band
Also known as mini bands, this style is basically an elastic loop that’s around a foot long when you lay it down flat. Livers often uses her mini band for mobility work warm-ups, especially when she’s going to hit 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, thicker, and prevent slippage or rolling. True to their name, she uses these for glute exercises. But both of these smaller varieties are great for lower-body work in general (either during your warm-up or the actual workout), she notes.
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.
Now, when it comes to choosing the best band for you, of course you’ll want to consider the kind of workouts you plan to do. But also keep in mind that how often you anticipate using the band might come into play. Livers notes that spending a bit more money on a quality option from a well-known exercise equipment company can get you bands that last longer.
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 has been shown to be a "feasible alternative" to lifting weights when it comes to activating your muscles, according to recent research published in the Journal of Human Kinetics.
The study's authors compared muscle activation during upper-body strength training exercises with resistance bands versus free weights and found the results to be very similar. They believe that the instability created by the bands is what causes muscle fibers to fire even more than with free weights.
Improves flexibility and mobility
You can use bands to go deeper stretching, or feel more stretch during your strength routine. Certified trainer Sarah Gawron points out, "they can improve flexibility, mobility, and strength."
Easy to use
It may not even take that 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 that participated in a study published in the Journal of Sports Science & Medicine.
This is all great news—especially if you're working out at home—since resistance bands are relatively cheap and don't take up much space.
Can resistance bands actually build muscle?
Even though resistance bands weigh practically nothing, they can build some serious strength and muscle. "When using elastic resistance, as the range of motion during and exercise increases, the resistance of the elastic resistance also increases, providing more resistance to the working muscles," says Pata.
So when returning to the start position from this elastic resistance “stretched” position, the muscles need to provide a lot of control, so as 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. "The muscle is always working with some degree of tension throughout the entire range of motion."
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, certified personal trainer with the National Academy of Sports Medicine.
- Sami Clarke, a certified health, wellness, and fitness trainer and founder of FORM.
Read more about the best home fitness equipment
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Talene Appleton is the fitness editor at Women’s Health, where she covers all things fitness, nutrition, and healthy living. She studied nutrition and exercise science at George Washington University and is a NASM-certified personal trainer and nutritional consultant. Passionate about the intersections between fitness, food, and community, she strives to foster inclusive and holistic wellness narratives for underrepresented populations. When not writing, she can be found hosting dinner parties and exploring new wellness and culinary experiences around New York and Los Angeles. Prior to her role at Women’s Health, she was the fitness and commerce editor at Men’s Health and contributed to General Surgery News, The Food Institute, and The Nessie.
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