What do resistance bands do?

Resistance bands help to create increased tension in your muscles and will cause them to contract. This helps to tone your muscles while also working to build strength.

What kinds of exercises are best with resistance bands?

The possibilities are pretty endless. Resistance bands pair well with yoga, flexibility, and strength training exercises, but you can also use them for cardio, mobility, and any routine that would normally use weights.

How often should I use resistance bands in my workout?

As often or as little as you want! While you can choose to use resistance bands every time you work out for maximum strengthening benefits, they're not a requirement.

The 11 Best Resistance Bands of 2023

No matter whether you’re a workout lover with a full-on home gym outfitted with the best home fitness equipment, someone looking to adopt an easy, at-home exercise routine, or fall somewhere in the middle, resistance bands are one piece of equipment worth having. “Resistance bands are a silent hero in the fitness world,” says Los Angeles-based trainer Danny Saltos. “There isn’t a single person who wouldn’t benefit from incorporating them into their routine as they fit all fitness levels.”

He adds that they can help improve flexibility, increase range of motion and strength, and even help prevent a workout-related injury (among other things). Not to mention how totally practical they are. “They’re one of the more affordable types of gym equipment and are easy to pack and store, making them great to take with you when you travel,” adds fitness expert and trainer Britt Deitz. Plus, there are plenty of different options out there with which you can do a litany of different exercises. Can your treadmill do that? We didn’t think so.

Ahead, the best resistance bands to make a part of your workout routine.

Our Top Picks

Best Overall:

Obé Resistance Loops at Shopobefitness.com

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Best Overall, Runner-Up:

Rogue Loop Bands at Roguefitness.com

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Best Budget:

Fit Simplify Resistance Loop Exercise Bands at Amazon

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Best Set:

Chareada Resistance Bands Set at Amazon

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Best Set, Runner-Up:

GoFit Extreme Pro Gym Set at Amazon

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Best Fabric:

GYMB Non-Slip Resistance Bands at Amazon

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Best Mini:

TRX Training Exercise Bands at Amazon

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Best Handle Bands:

Rogue Tube Bands at Roguefitness.com

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Best for Glutes:

Tone It Up Booty Bands at Amazon

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Best Pull-Up Bands:

INTEY Pull up Assist Resistance Bands at Walmart

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In This Article

Our Picks
Final Verdict
What to Look For
FAQ
Why Trust Byrdie

4.4

View On Shopobefitness.com

What We Like

Stays in place
Versatile
Durable

What We Don’t Like

Pricey

There’s nothing you can’t do with this set of loops; they work equally well for leg, arm, and back exercises. Also nice: This comes with a level one and level two band, so you can gradually work your way up and keep challenging yourself as your workouts progress. Byrdie senior editor Holly Rhue is a big fan: "These resistance bands stay firmly in place every time—even during jump squats,” she says.

Price at time of publish: $18

Number of Bands: 2 | Resistance Level: Light to medium | Colors: Black

Rogue Fitness

View On Roguefitness.com

What We Like

Durable
Versatile
Color-coded resistance levels

What We Don’t Like

Best for shorter-ranged movements

“These loop bands are available in two sizes, either 9 inches or 12 inches long, and there are six different resistance levels to choose from,” says Deitz of one of her favorites. “They’re a great option to throw into any full-body workout.” They’re also made from super durable dipped latex, so you don’t have to stress about them snapping.

Price at time of publish: $22 for all six 9" bands

Number of Bands: 1 | Resistance Level: Light to ultra-heavy | Size: 9 inches and 12 inches | Colors: Orange, red, blue, green, black, purple

4.5

Amazon

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What We Like

Includes carrying bag
Durable
Color-coded resistance levels

What We Don’t Like

Can roll up during some workouts

Resistance bands are pretty affordable as a general rule of thumb, but this all-in-one set takes the cake. For less than $12, you get a full line-up of five different bands, ranging in different resistances from extra-light to extra-heavy. And, since they’re all conveniently color-coded, you’ll always be able to tell exactly which one you want to grab. Deitz is a fan, noting that they can be incorporated into a variety of full-body exercises, stretching, mobility, strength, and body-sculpting workouts.

Price at time of publish: $21

Number of Bands: 5 | Resistance Level: Extra-light to extra-heavy | Size: 12 inches | Colors: Green, red, yellow, blue, black

Courtesy of Amazon

View On Amazon

What We Like

Good value
Easy to store
Works for a variety of workouts

What We Don’t Like

Can roll up during some workouts

For those who want to step up their resistance band game, this lets you create an entire gym around them. The 23-piece set comes with: five resistance loops, five resistance tubes, two handles, two ankle straps, two wrist wraps, two core sliders, one door anchor, two carrying bags, one jump rope, and one cooling towel. It sounds like a lot, but since everything is so small, this takes up no space at all. Plus, the amount of different types of exercises you’ll be able to do is unparalleled.

Price at time of publish: $40

Number of Pieces: 23 | Resistance Level: Extra-light to extra-heavy | Size: Assorted | Colors: Assorted

4.7

Amazon

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What We Like

Versatile
Good value
Color-coded resistance levels

What We Don’t Like

Lightest resistance might feel heavy for some

“This is my go-to for any home gym,” says Santos. It includes everything you need to get a great workout from the convenience of your home, including door anchors, four resistance tubes with different difficulty levels, ranging from 20 pounds to 140 pounds of resistance, and ankle straps, he says. It’s a fan favorite on Amazon, with reviewers raving about how durable all of the products are and how convenient the entire set is.

Price at time of publish: $70

Number of Pieces: 12 | Resistance Level: 20 to 140 pounds | Size: Assorted | Colors: Assorted

Amazon

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What We Like

More comfortable for glute exercises
Stays in place
Affordable

What We Don’t Like

Fabric may feel weird at first

“Fabric bands typically can’t stretch as much as the rubber kind, but they are much more comfortable around ankles and thighs for bodyweight glute exercises like pelvic thrusts and squats,” says personal trainer Nikki Gnozzio. Plus, they also are more durable and tend to have a longer shelf life than their rubber counterparts, she adds, not to mention a good alternative for anyone with a latex allergy. These are her pick, a set of three ranging in light, medium, and strong resistance levels. Bonus points: The no-slip inner strip ensures they stay put, even against your slipperiest of workout leggings.

Price at time of publish: $25

Number of Bands: 3 | Resistance Level: Light to strong | Size: ‎11.81 x 5.91 x 0.79 inches | Colors: Pink, gray, black

TRX Training

View On Amazon View On REI View On Trxtraining.com

What We Like

Affordable
Color-coded resistance levels

What We Don’t Like

Can roll up during some workouts

Gnozzio says mini bands, like these which she recommends, are especially great for leveling up walking exercises to make them more challenging and shoulder stability moves. While minis are sometimes prone to snapping, these are affordable and easy enough to replace, she notes.

Price at time of publish: $15

Number of Bands: 1 | Resistance Level: 2 to 25 pounds | Size: 12 inches | Colors: Yellow, orange, gray, black

Rogue

View On Roguefitness.com

What We Like

Long length
Durable
Versatile

What We Don’t Like

Pricey

“Bands with handles can be used to mimic several exercises like dumbbells or cable machines,” says Gnozzio. Try anchoring them around your feet and using them for a bicep curl. She likes these, which have a nice length of 48 inches which makes them versatile for multiple types of moves. They come in six resistance levels, which can either be purchased individually, in sets of three, or as a set of all six.

Price at time of publish: $75 for complete package

Number of Bands: 1, 3, or 6 | Resistance Level: Very light to heavy | Size: 48 inches | Colors: Orange, red, blue, green, black, purple

Courtesy of Amazon

View On Amazon View On Revolve

What We Like

Cute design
Affordable
Durable

What We Don’t Like

Can roll up during some workouts

Byrdie Associate General Manager Lindsey Metrus loves these lightweight loops, which work especially great for dynamic glute and hamstring stretches (as the name suggests). The blue option is ideal for strengthening, while the pink one is great for more targeted toning, but either one works well for pretty much any type of lower-body move.

Price at time of publish: $10

Number of Bands: 1 | Resistance Level: Light and heavy | Colors: Pink, blue

Walmart

View On Walmart

What We Like

Durable
Provides ample support
Comfortable to use

What We Don’t Like

Pricey

Want to master pull-ups? Consider starting with resistance bands, which are a great way to help take some of the load off you while you’re doing a pull-up, notes Gnozzio. This set of four is especially ideal for this purpose. Start with the thickest one, which has the most resistance and as such will offer you the most support, then gradually work your way to the thinnest one.

Number of Bands: 4 | Resistance Level: Light to extra-heavy | Size: 81.9 inches | Colors: Red, black, purple, green

Courtesy of Amazon

View On Amazon View On Walmart

What We Like

Easy to use
Durable

What We Don’t Like

Bands are sold separately

Think of these as a (much easier to wear) alternative to a Pilates ring. Slide the adjustable ankle straps on and work through any of your go-to lower body exercises. The attached cord comes in light, medium, and heavy resistance levels (though they are sold separately), helping to make even the most subtle movements all the more challenging.

Price at time of publish: $26

Number of Bands: 3 | Resistance Level: Light, medium, heavy | Size: 16 x 10 x 1 inches | Colors: Blue, green, red

Final Verdict

Resistance bands can be used by anyone, anywhere, in a variety of different ways. The Obé Resistance Loops earn our top vote, a simple set of two that stay in place well and can be used for many different exercises. The Fit Simplify Resistance Bands are an awesome value, five bands in various resistances, while the GYMB Non-Slip Resistance Bands are a good non-slip, non-latex alternative. If you want longer bands with handles, you can’t go wrong with the Rogue Tube Bands.

Meet the Expert

Danny Saltos is a Los Angeles-based, NASM-certified personal trainer and the creator of Train With Danny.
Britt Dietz is a fitness expert, trainer, and founder of Britt Dietz Virtual Cycling and Fitness.
Nikki Gnozzio is a licensed personal trainer, massage therapist, and athlete, as well as the Founder of Junction Bodyworks.

What to Look for in Resistance Bands

Tension Level

If you're just starting with resistance bands, opt for a very stretchy option, then work your way up to the thicker bands. The stretchier, more elastic bands offer light resistance, whereas the thicker bands create more tension for a more challenging workout.

Tube vs. Flat Bands

Tube bands are made from hard, dense rubber and are usually equipped with handles for better grip. Some tube bands also have attachments for certain accessories, like ankle cuffs, allowing countless versatile ways to work with them. Flat bands are more lightweight and lie flat (as the name suggests) against your body, making them ideal for exercises where the band needs to be in direct contact with your arms or legs.

Loop vs. Sheet Shape

Loop bands are cut in a circular, loop shape, not unlike a giant rubber band. You've likely seen them in exercises that target the glutes or thighs since they're ideal for adding resistance to yoga-based movements while engaging muscles. Sheet bands are long strips of latex or rubber that can be wrapped around your hands, feet, or another anchor point. These bands are typically used for flexibility or mobility exercises.

FAQ

What do resistance bands do?

Resistance bands help to create increased tension in your muscles and will cause them to contract. This helps to tone your muscles while also working to build strength.
What kinds of exercises are best with resistance bands?

The possibilities are pretty endless. Resistance bands pair well with yoga, flexibility, and strength training exercises, but you can also use them for cardio, mobility, and any routine that would normally use weights.
How often should I use resistance bands in my workout?

As often or as little as you want! While you can choose to use resistance bands every time you work out for maximum strengthening benefits, they're not a requirement.

Why Trust Byrdie

Byrdie contributor Melanie Rud has over a decade of experience in the beauty industry, writing for some of the biggest magazines and websites out there. Along with covering beauty, she also covers health and wellness. She uses resistance bands regularly and even keeps a set permanently in her suitcase so that she always has them with her whenever she travels.

The Best Home Workout Equipment, According to Byrdie Editors

Article Sources

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