The best resistance bands are a handy accessory for stretching that little bit further, but they can also be a replacement for regular weights like dumbbells for those working out from home.
There's not a lot a set of these strong rubber bands can't do. But, that being said, choosing the right set can be harder than it looks as there are a few different types of choose from. Some are made of thin, long and stretchy rubber, others are thicker, shorter, and covered in nylon. Some even have handles. It's not the same as picking up a set of dumbbells or kettlebells, where they are all largely the same.
The best resistance bands, tried and tested by us
Out of all the resistance bands I tried, the Fitbeast set was the only one that covered all the bases, making it the best overall for home workouts and for taking to the gym, if yours doesn't have some.
Why it's the best: The design of these bands stood out to me. The material feels premium and very durable, making it unlikely to snap or fray with regular use. I've had mine for about six months now, using them every other day, and they look almost as good as new.
I've never found an issue with gripping these bands, but the pack does come with two handles you can attach to the ends, offering more exercise possibilities. It also comes with a door jam. This small nylon piece of kit can hold the band securely to your doorframe by sandwiching it between the frame and door, making exercises like lat pull-downs (which are normally hard to do with resistance bands) very easy.
The Fitbeast Resistance Bands Set also comes in a small carry bag, which is bulky when all the bands are inside, but makes storage easy.
Exercises you can do with these bands: Squats, lunges, rows, pull-downs and overs, curls, extensions, and anything else that goes into a full-body resistance band workout. They are a true all-rounder. For crab walks, you'll need to wrap these around your legs twice, but it's easy to do.
Pros
- Most versatile
- Premium materials
- Comes with useful accessories
- Storage bag included
Cons
- Bulky to store
For lower-body work, many people prefer using the so-called 'booty' bands, which wrap around your legs just above the knee, adding resistance to your lower-body muscles, such as the quadriceps and glutes. The Mirafit Fabric Resistance Bands Set ticks all the boxes in this category.
Why they are the best: They feel strong and premium out of the bag, they get the job done, are easy to move over the legs even when you're wearing leggings, and are more budget-friendly than similar options. At under £20, these thick bands are a steal - you'll find many for £30 and above.
The smell of these bands was another thing I noticed - or I should say, the lack of smell. Some latex resistance bands, especially when new, leave a distinct plastic smell on your hands and in the air, which does fade with time. I didn't have the same problem with these. And, as they are much thicker than others, they don't resume their folded position even after you've had them packed away in the bag for a while.
Exercises you can do: These bands sit just above the knee and are perfect for squats, glute bridges, lunges, crab walks, and so on, where you have the band wrapped around your legs.
However, you'll need to pair your Mirafit Fabric Resistance Bands Set with our top pick for upper-body work for a full-body workout. The thickness means they have a limited movement range, which makes them ideal for a resistance band leg workout. For an upper-body session, you'll need bands that stretch a little more.
Pros
- Budget-friendly compared to others
- Various resistances to choose from
- Storage bag included
- Premium materials
Cons
- Only suitable for lower-body exercises
The key requirement for a good set of upper-body workout bands is stretch. Can I stretch them over my head with the band secured under my foot? If so, they are a contender for one of the best resistance bands.
Why they are the best: The Pro Fitness Resistance Bands ultimately took the top spot for me, as they offer a choice of three resistances and are longer than others, such as the Fitness Mad Mini Power Loops, allowing them to stretch easily above the head. They feel very secure and won't be prone to snapping during use, being thicker than other longer bands. They are also versatile. You can easily loop the bands around your hands to adjust the length and find a more secure grip.
Exercises to do: Shoulder presses, shoulder raises, bicep curls, tricep extensions, back exercises, and more upper-body resistance band workouts on workout apps.
Pros
- Very stretchy
- Super versatile
- Various resistances to choose from
- Multipack saving compared to other options
Cons
- No storage bag
We use resistance bands in Pilates to make movements harder, to do Reformer Pilates at home, or to help rehabilitate and get back to moving again. Any of the bands in this guide would suit, but these have been the ones I've picked up most frequently during my testing.
Why it's the best: This one came up top thanks to the range of resistances (2 to 4kg), unique colours, and durable design. I mainly use the lighter resistances in this set but I'm happy to have a choice, and as my Pilates prowess progresses, I'm sure I'll need it. This also makes the set a good one for doing Pilates for beginners.
The standout feature is the design, though. Unlike any other band on the list, these have a textured underside, making them comfortable and more secure for longer holds on the mat. They don't slide away either, even when using the bands against your skin.
They are also compact and weigh almost nothing, so you can take them to class or on holiday with you.
Exercises to do: For a weighted Pilates workout - resistance bands work just fine too. I tried this set from Decathlon using workouts from various Pilates apps.
Pros
- Sleek colours
- Range of resistance options
- Grippy material
- Great for beginners
Cons
- More expensive compared to similar options
If you're working out at home, then a set of resistance bands with handles will be a game-changer. The set includes resistances from extra light to extra heavy, handles, and leg straps.
Why it's the best: Stepping on each of the bands to keep them anchored, the resistance felt strong, and I had all the confidence that the material could stretch to the limit. The band itself feels premium and well-made with ribbed hands for a better grip and overall more comfortable experience.
The medium resistance was perfect for my bicep curls, and I'd switch to a lighter resistance for shoulder raises and a heavier one for rows. For the shoulder press, the band was stretched to its limit, so I'd switch to the ProFitness Resistance Bands for this exercise. However, I am taller than most women. If you're 5'6 or under, you'll be fine with this one. You can also buy the complete set, which ranges from extra light resistance (which you can't buy individually) to extra-heavy with additional handles from Myprotein's website, which may work out more cost-effectively.
Exercises to do: This pick of the best resistance bands is suited to full-body exercises. There are very few things you can't do with this set. But you'll be able to do curls, extensions, shoulder raises, rows, squats, lat pull-downs, and shoulder presses most easily.
Pros
- Range of resistances available
- Feels very sturdy
- Intuitive design
- Very versatile
Cons
- Bulky to store
If you're looking to take your workout abroad, a small set of resistance bands can be your best friend.
Why it's the best: While the Myprotein resistance band set with handles or the ProFitness Resistance Bands are great options for home workouts, Fitness Mad Mini Power Loops from Amazon are just the right size to pack away in your suitcase - or gym bag for in-studio stretching. The bag only measures 18cm in length when full and weighs just 156g. It can also be squashed down to make more space, as the bands are thin compared to other bands on this list.
For me, this one made the top pick for variety, affordability, and ease of use. There are five bands, ranging from light to extra-heavy resistance. In testing, I found the only exercises they weren't suitable for were overhead ones, where you need to secure the band under your foot, as they don't quite stretch that long. For this, I'd recommend pairing this £12 pack with the BodyMax Resistance Band, our top pick for upper-body strengthening.
Exercises to do: I'd say they are best suited for exercises like banded deadlifts, squats, glute bridges, lunges, bicep curls, and rows - so almost a full-body workout.
Pros
- Very compact
- Range of resistance options
- Storage bag included
- Durable
Cons
- Not suitable for stretching above your head
I believe that core sliders are some of the most underrated workout kit. When combined with resistance bands, you've got everything you could want to do core exercises at home.
Why it's the best: This pack might come with a more premium price tag than others on the list but that's because it's a premium product. The resistance bands sit comfortable just above the knee, feel durable with tight nylon stitches, are usefully labelled with the resistance, and come in pleasing colours. The sliders are solidly made and won't fall apart in a few months, which is more than you can say for some options out there.
Speaking of a few months, this pack also comes with three months of Les Mills+ included, so you can follow along with the huge array of core workouts and other fitness classes for free, for a limited time.
Exercises to do: I always recommend core sliders as a budget-friendly way to do Reformer Pilates exercises, but you can do mountain climbers, make the plank exercise feel harder, bicycle crunches, Pallof press, banded Russian twists, and more.
Most resistance bands without handles (and excluding the thick nylon 'booty' bands) on this list will be suitable for stretching, but having some that aren't looped at the end will be even better.
Why it's the best: The COFOF Resistance Bands to be the pick of the bunch as they are made from a thinner latex material that stretches wider, offering a more gentle, controlled resistance. With these, I found I could get deeper into my stretches without slipping accidentally into strength work by putting strain on my muscles, as I might with a thicker rubber band.
There needs to be a range of resistance options to meet you where your flexibility is at right now and allow you to progress further. The fact that these come in a range of four resistances ticks this box.
I tried the COFOF Resistance Bands out during sessions with various stretching apps and found I needed all four resistances, as my upper body is more flexible than my hamstrings, so I used the lighter one for my chest and arms and the heaviest one for my legs and glutes. They feel secure during use - but they are more likely to wear and tear sooner, thanks to the thinner materials.
Exercises to do: As these are made for stretching primarily, I'd recommend starting with some hip stretches and lower back stretches, then moving onto the full-body stretches. If you have a specific pain or ache, speak to a physiotherapist.
Pros
- Perfect for stretching
- Great range of resistances
- Storage bag included
- More affordable than others on the list
Cons
- May be prone to quicker wear and tear
How we tested the best resistance bands
I tried each resistance band in this guide, and a few more that didn't stand up to my rigorous testing process, across a range of workouts and stretching sessions, while using some of the best workout apps like Les Mills+ and Apple Fitness+.
The way I used the resistance band depended on the band in my hand. I used bands with handles, classic loop resistance bands, and thicker 'booty' bands in five full-body strength training sessions over two weeks. I also did several workouts with individual lower-body and upper-body focuses. I used the thinner stretching bands for my warm-ups and cool downs before each of these sessions, and in testing Pilates-specific resistance bands, I did two complete full-body Pilates workouts.
Each of the bands was assessed based on a few key factors:
- Comfort: In any workout, it's key to have equipment that is comfortable to use. Otherwise, you're unlikely to want to use it, making it a waste of money.
- Versatility: The key benefit of resistance bands is that they can be used for strength training, Pilates, stretching, cardio, and so on, so I made sure to test the bands across many workout types to make sure they could be suitable for all.
- Adjustable: Aside from the thicker nylon bands for lower-body workouts, resistance bands should be fully adjustable. Being able to fold a band over, add more tension through the anchor (e.g. underfoot), or loop it around the wrist is a good sign that you can increase the resistance without having to swap to the next weight up, which can help you get stronger little by little.
- Quality: A low-quality resistance band will snap or show more signs of wear and tear than one made from high-quality materials like premium silicone and rubber. I made sure each of the bands was built to last.
- Price: In weighing up resistance bands vs weights, price often comes to mind. One key benefit of the best resistance bands is that they cost a lot less than dumbbells or kettlebells, making them a suitable option for those on a budget. I made sure I considered a range of bands from across the price spectrum, from as little as £3 to as much as £50.
- Storage: When deciding on the best resistance bands, storage was the final factor I considered. I didn't want to only put bands that could be packed away neatly into a tiny bag, as sometimes you need a band with a bit more bulk, but I noted the ones that were easy to store for convenience and travel purposes.
Which type of resistance band is best?
The resistance band best for you will depend on the workout you're doing. If you're doing any lower-body exercises, then a thicker nylon 'booty' band that wraps around your legs just above the knee is likely going to be the best choice, as it puts your legs, glutes, and hip muscles under more pressure.
Equally, if you're looking for an alternative to a classic upper-body dumbbell workout, then a long, stretchy resistance band is going to be better, as you'll need to raise it above your head.
If stretching is on the workout plan for this week, bands with a wider surface area but made from a thinner latex material are likely going to be the top pick, as they offer plenty of stretch without risking the misfortune of ripping.
Do resistance bands build muscle?
Yes, resistance bands can effectively build muscle as much as weights or machines can. “In fact, they might do so to an even greater extent, since there is constant tension on the muscle through the entire movement of the exercise with a band," says Caroline Idiens, a women's fitness specialist and founder of Caroline's Circuits.
When we do resistance band exercises, our muscles have to fight against the extra force created by the band, which is what breaks down the muscle fibres. With enough protein, the muscle fibres rebuild and we get stronger. That's why it's important to challenge yourself with strength workouts, making them harder for yourself as you get stronger.
Resistance bands can also be a very helpful accessory in your home workout kit to support other weight types, too, though, such as dumbbells. "If you have more experience with dumbbells, you can add resistance bands into your dumbbell workout to make them harder," says Emma Simarro, a certified personal trainer, women's fitness specialist, and the founder of Building Body Confidence. "This can be a cheaper and more convenient way of increasing the weight without continually investing in new dumbbells."
Are resistance bands good for beginners?
Resistance bands can be a great place to start, as these simple bands "can be used to learn new movement patterns and techniques safely before adding more weight and resistance", says Simarro.
"When using resistance bands, the tension builds slowly through the movement, which has many benefits. Firstly, you don't need as much force to get started, which can make them less daunting for many," she says. "But that’s not to say they’re not challenging! Once moving, the tension builds in the movement, increasing the time under tension and increasing muscle fibre activation."
