9 best resistance bands for stretching & working out at home
Resistance bands are the quiet secret to better workouts. Not only do they take up virtually zero room – meaning they're perfect for home workouts and to take away travelling – but they also load up the muscles for extra burn when trying to build strength.
Don't believe resistance bands can be as good as heavy dumbbells or kettlebells? A 2019 systematic review and meta-analysis found that elastic resistance training is able to promote similar strength gains to conventional resistance training. The takeaway being that resistance is resistance, regardless of whether it comes from a band or metal.
“Bands can be used as a part of your strength and resistance programming workouts and are exceptionally helpful in some forms of physical therapy, for example during post injury rehab. They accommodate a low impact, slow paced way of rebuilding strength in that one area,” explains PT and Pilates instructor Rachel Lopez.
And I, Chloe Gray, agree: I use resistance bands when training at home and have been known to finish resistance-band workouts with shaking legs. They've also got me through a lot of rehab during times I've been injured as they load the muscle up slowly and can help to even out imbalances, targeting smaller muscles that don't get worked in big lifts. But finding the right type of band and resistance for its intended use, frequency and load of training is key.
The best resistance bands can be used to target a wide range of muscle groups, thanks to the fact that they come in a wide variety of lengths and weights. Some are designed in loops, while others are flat and some come as tubes with handles, so that you can choose the style which best suits your workout. They're also great for rehabilitation and stretching (think hip flexors and pilates stretches) – not just bodybuilding and cardio training – and arguably one of the most useful tools you can use to engage and train accessory muscles. Tempted? We don't blame you. Here's everything you need to know about your purchase.
Meet the experts:
- Chloe Gray, Fitness Instructor and Health Editor.
- Rachel Lopez, Pilates Instructor and PT.
- Shante Oudnie, Personal Trainer and owner of premium resistance bands brand Shante Franca.
- Duncan Leighton, Head Instructor at Apex Rides.
Best resistance bands 2024 at a glance:
- Best Overall: Lululemon Resistance Band Set, £48
- Best For Glutes: Gymshark Medium Glute Band, £15
- Best For Rehab: Hybrid Resistance Bands, £7.95
- Best Adjustable Resistance Bands: Spri 3-in-1 Resistance Tube Kit, £33.49
How we test resistance bands:
Being a trainer myself, I test resistance bands the best way I know how: by training with them. I tend to take my resistance bands through both gym workouts, using them alongside dumbbells as a way to increase the burn, and in banded-only workouts where I can really see how a band holds up by itself. When testing resistance bands, I'm looking for:
- Strength: Not all resistance bands need to apply a huge force to the body (sometimes we can benefit from lighter bands) but they all need to be strong enough to withstand the load we are putting them under. I look for bands that won't snap or fray under pressure.
- Length: Short bands need to be tight enough that they will stay around your legs when squatting and long bands need to be long enough to be able to press and pull them further than your height. I take these things into consideration when testing.
- Price: Resistance bands can vary from very cheap to pretty expensive. I believe in getting the best bang for your buck, so while it can sometimes be worth paying more, it's important to check the quality.
- Material: Some resistance bands come in a cotton material that makes them less likely to slip and much tougher to pull, adding extra resistance. Others are latex or elastic based which make them slightly lighter. The best material depends on how you want to use them and the quality of design, and it's something to think about when testing.
What type of resistance band is best?
There are typically two types of resistance bands: long loop resistance bands and mini loop resistance bands.
"Long loop resistance bands can be used for a comprehensive, full-body workout that essentially challenges every major muscle group in your body," Oudnie says. "These are exercises such as front squats, overhead press, kickbacks, hip thrusts, seated rows, chest press, bicep curls, tricep kickbacks and many more.”
- Long loop resistance bands tend to be the thickest and most durable, adds Leighton “as they are most commonly used for training primary muscle groups across a wide range of motion (think about glute kickbacks for example, with the band looped around your foot and a static body part). The thicker elastic provides appropriate resistance for this large muscle group, as well as resilience to the large range of motion. Similar results can be achieved with straight, un-looped bands which you may have seen with handles on either end for comfort.”
“Mini loop resistance bands (or glute bands), on the other hand, are mainly used to target and activate your glutes, hamstrings and quads,” says Oudnie. “However, you can use these bands for a few various upper body exercises such as overhead press, shoulder abductions, front raises and tricep extensions.”
- You can use these bands to add weight to your workouts without having to hold heavier dumbbells (or in the absence of any free weights) and also as a mental cue. “Squatting with a band around both knees encourages you to press your knees out slightly into the band and will engage the gluteus medius muscles which will support the squat and improve hip, knee and ankle position,” says Leighton. “The short length of these bands aid in providing resistance across a short range to engage these accessory muscles and add proprioceptive feedback so that eventually you can squat without a band, and find that useful knee position through muscle memory, without extra equipment.”
What is the best way to use resistance bands?
From a physio perspective, most people can benefit from accessory muscle training to improve their form and support heavier loads as they progress their training load, explains Leighton. “Squatting with short loop bands around the knees, or performing front arm raises holding a plate with a light short band around the elbows you can press out into will encourage and develop these muscle groups effectively.
“Remember to be careful and go slowly when your legs are banded. If you have uncomfortable memories of elastic bands pinging up your legs in a group fitness class, revisit band work in this way for a simple and beneficial addition to your workouts.
“For those people who love working out when they are away from home – long loop bands will provide you with resistance to perform numerous movements when a gym isn't accessible. Find a door and you can whack out some solid tricep pulldowns, standing chest press and any number of exercises – just make sure the band is secure in the door or around the door handle before you begin.”
What resistance bands should a beginner buy?
Beginners can use pretty much any resistance band. As they are low-impact and simple to use, they're all beginner friendly. However, it's best to start with lighter resistance bands, just like you would with weights, so you can get used to training with them before overloading the body.
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What brand of resistance bands are best? Ahead, our top picks.
- Best for: Varied workouts
- Pros: Multiple resistances
- Cons: High price point
- Number of bands in the set: 3
- Resistance: Low/Medium/High
- Made from: Nylon, rubber and polyester
- Accessories included: None
“You'll likely require more than one weight in your resistance bands, which is why this set of three is a perfect purchase. Made with a thick material that won't slip while you train, you can switch from heavy squats to banded press ups using different weights from this set.”
After something else? Shop the best Lululemon leggings.
- Best for: Glute training
- Pros: Thick and strong resistance
- Cons: Fast to sell out
- Number of bands in the set: 1
- Resistance: Medium
- Made from: Polyester and elastodiene
- Accessories included: None
“Gymshark have designed this resistance band specifically for the lower-body, meaning it's heavy, thick and durable so you can squat and hip thrust against it for strength gains. The only downside is that it's so good it frequently sells out.”
After something else? Shop the best Gymshark leggings.
- Best for: Beginners
- Pros: Five strengths
- Cons: Stretch over time
- Number of bands in the set: 5
- Resistance: X-Light/Light/Medium/Heavy/X-Heavy
- Made from: Rubber
- Accessories included: Carry case
“These bands are the most affordable and most-used piece of kit in my gym bag. They're lighter than the thicker, cotton-like bands, but still pack in tough resistance at the heavier end, which makes them perfect for activation, recovery and mind-to-muscle work. With lots of use, they do start to lose their resistance, but for the price they're a brilliant band.”
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- Best for: Pull ups
- Pros: Affordable bands
- Cons: Only one weight
- Number of bands in the set: 1
- Resistance: Light-Heavy
- Made from: Rubber
- Accessories included: None
“Light long loop resistance bands like these are a great way to remove, rather than add, resistance when trying to nail your first pull up. By placing some of your weight on the band, rather than floating in the air, it will make pulling your weight up easier so you can build the strength to eventually nail a bodyweight pull up.”
