Resistance Bands Can Fire Up Your Muscles Better Than Dumbbells

resistance bands for workouts
9 Best Resistance Bands And How To Pick OneAmazon / Sarah Leituala


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Resistance bands should be a no-brainer when it comes to efficient (and affordable) strength training that you can get in practically anywhere. Without weights or machines, they provide resistance (a.k.a. tension) to tone, strengthen, and build your muscles—from glutes and arms to everything in between. Simply put, they offer the same tools of a gym at a fraction of the cost and with all the convenience in the world. Plus, they are incredible for travel or getting in a good strength workout outdoors.

Here's a sneak peek at the best resistance bands for working out anywhere:

"I love resistance bands because they elevate any workout by providing extra tension through the band that is different from what weights are able to provide," says Sami Clarke, 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."What you might not yet realize is that there are plenty of different kinds of bands to choose from. Options include open bands, loops, heavy-duty resistance bands with handles, bands that can anchor to doors for pull-ups, extra long bands...the list goes on and on."

Either way, resistance bands come in a variety of resistance levels that may be coded by color for beginners to experts. Make sure to inform yourself via the product company website, etc., before making a purchase," adds Susane Pata, NASM-CPT, certified personal trainer with the National Academy of Sports Medicine.

To help you out, our team rounded up some of the best-tested resistance bands the internet has to offer, all according to expert trainers and hundreds of thousands of rave reviews, to help you build your stash and strength.

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.

Resistance Bands for Legs and Butt

These resistance bands have over 31,000 positive reviews, and they're designed specifically to train your lower body using three different levels of resistance. The cotton material with anti-slip strips is also intended to keep the bands from rolling (and pinching your skin in the process).

Rave Review: "This is a great set for a fair price! The non slip design works great, and lets you continue your work out without constantly adjusting. I love the color coding for the different levels, after a few uses, you know which one to grab for what you’re looking for."

<p><a href="https://www.amazon.com/dp/B07XZ1ZKK7?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.25418209%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Resistance Bands for Legs and Butt</p><p>$15.98</p><p>amazon.com</p><span class="copyright">Te-Rich</span>

Starter Set

Shimmying in and out of mini bands and booty bands has been unavoidable, until now. Buckleband solved this annoying prob with, you guessed it, a buckle in the middle of each of the resistance bands. You can click in and out in a flash to switch between moves and tension levels in this all-in-one starter set.

Rave Review: "Sturdy and great for beginners. No slip, stayed in place during my whole workout. Also love the mesh bag!"

<p><a href="https://buckleband.com/products/resistance-band-set-3-pack" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Starter Set</p><p>$45.00</p><p>buckleband.com</p><span class="copyright">Buckleband</span>

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Starter Set

$45.00

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Buckleband

Resistance Loop Exercise Bands

You get five different resistance bands with this pack, which gives you tons of room for progression in your workouts and stretches. These have over 117,000 reviews on Amazon (117! Thousand!) and a solid average rating of 4.5 stars.

Rave Review:
"I was looking for a variety of loop bands to help rehab my hip and these are great. The extra light band is perfect for a few of the exercises I am doing. The resistance seems true to how much it says on the bands."

<p><a href="https://www.amazon.com/dp/B01AVDVHTI?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.25418209%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Resistance Loop Exercise Bands</p><p>$12.95</p><p>amazon.com</p><span class="copyright">Fit Simplify</span>

Resistance Pull Up Bands

If pullups are your thing, you're going to be obsessed with this set of resistance bands. Hang them on your weight rack or any suspended surface for assisted pullups, or feel free to incorporate them into other kinds of workouts, like Pilates. The set comes with four different resistance levels, too, so they'll work when you’re a beginner and once you’ve become a total pro.

Rave Review: "I have been on the hunt for resistance bands I could use for doing pull-ups. They needed to be strong enough to resist my body weight. I’m 150 lbs. These do the trick! Exactly what I needed."

<p><a href="https://www.amazon.com/dp/B07NXX99JW?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.25418209%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Resistance Pull Up Bands</p><p>$24.32</p><p>amazon.com</p><span class="copyright">TheFitLife</span>

Resistance Bands Set

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. (And P.S. – they’re latex-free!)

Rave Review: "I love that I’m able to do all of my physical therapy exercises at home without worrying about any allergic reactions to latex!"

<p><a href="https://www.amazon.com/dp/B01A58FHQ8?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.25418209%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Resistance Bands Set</p><p>$17.81</p><p>amazon.com</p><span class="copyright">TheraBand</span>

Resistance Bands Set

This set includes five different resistance bands and attachments like handles, ankle straps, and door anchors, so you can start creating your own mini gym. Plus, the Snap Guard feature helps you avoid overstretching the band and can keep you safe if it does snap.

Rave Review: "These are so much better than my first cheap set. The bands have great hardware. The handles are solid and comfortable. You can combine them to get a large range of resistances. The carbineers make it really fast and easy to setup, change resistances, clean up afterward. They have very even resistance and the security rope in the middle adds a level of comfort when doing things like face pulls where a broken band might hit you in the eye."

<p><a href="https://www.amazon.com/dp/B006NZZH18?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.25418209%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Resistance Bands Set</p><p>$38.97</p><p>amazon.com</p><span class="copyright">Bodylastics</span>

Mini Bands

Certified trainer Tatiana Lampa turns to these mini-loop bands to work her outer thighs, glutes, back, chest, abs, and arms.

Rave Review: "I have various resistance band systems and bought this one basically for travelling. I thought they would be simple, inexpensive and effective to throw in the suitcase for travel or take to the office for a quick lunch workout. I was right on all counts. These offer good basic array of band exercises with great range of resistance and high quality construction. No weak spots in the bands. Highly recommended."

<p><a href="https://www.amazon.com/Perform-Better-Exercise-Mini-Band/dp/B01GVS9EQK/?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.25418209%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Mini Bands</p><p>$19.95</p><p>amazon.com</p><span class="copyright">Perform Better</span>

Non-Latex Resistance Bands Set

Gawron says these latex-free bands are great for everything from strength training to leg and arm stretches to increase flexibility and mobility.

Rave Review: "These are good when you are on the go and easy to travel with. I have a couple at work, some in the car and take them on vacation. You simply cannot go wrong with these."

<p><a href="https://www.amazon.com/dp/B003FIN5MY?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.25418209%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>Non-Latex Resistance Bands Set</p><p>$19.20</p><p>amazon.com</p><span class="copyright">TheraBand</span>

StretchStrap

This band is over six feet long, and it features elastic loops for anchoring your feet or hands during stretches and recovery moves. “This is a great tool for improving flexibility,” Ellis says. Stuck on which moves are best? You’re covered: The strap comes with a guide.

Rave Review: "This is the best stretch band I have ever gotten. The multiple handles allow for a variety of great stretches while maintaining solid control."

<p><a href="https://www.amazon.com/dp/B00FZZ9D30?tag=syn-yahoo-20&ascsubtag=%5Bartid%7C2140.g.25418209%5Bsrc%7Cyahoo-us" rel="nofollow noopener" target="_blank" data-ylk="slk:Shop Now;elm:context_link;itc:0;sec:content-canvas" class="link ">Shop Now</a></p><p>StretchStrap</p><p>$14.18</p><p>amazon.com</p>

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StretchStrap

$14.18

amazon.com

How Our Team Chose The Best Resistance Bands

For the past year, Women’s Health editors and freelancers, including our commerce editor Neha Tandon, researched the bestselling, most popular, and top-rated resistance bands. Our team consulted certified trainers Sarah Gawron, Toni Livers, Susane Pata, and Sami Clarke, and then evaluated thousands of customer reviews and ratings to narrow down the best nine resistance bands for a wide range of needs and preferences.

how our team chose the best resistance bands
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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 (a.k.a. the mini band). This 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 stronger, thicker, and don’t slip or roll up. 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 pull-ups, 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.”

best resistance bands
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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.

Strengthen muscles better than dumbbells. 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.

Improve 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."

Fast results. It may not even take that long to start seeing a difference. 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.

what are the benefits of using resistance bands
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Can resistance bands actually build muscle?

Even though resistance bands weight 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."

can resistance bands actually build muscle
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What should I look for in a resistance band?

There are four things to consider when choosing the best resistance bands: style, tension range, material and extra accessories.

Style: The small loop band (aka mini band), booty band, and long loop band are all used for different exercises. But another thing to consider is the resistance of each one.

"Make sure you try these exercises with the lighter version 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.

Tension range: Make sure 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."When training smaller muscles groups like the rear deltoids, you may have to opt for a lighter version of elastic resistance," says Pata.

"When training large muscle groups like legs, you may have to opt for greater resistance in order to feel the work and offer the muscles some challenge to work through."

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.)"

Keep the bands away from the sun, salt water or too much heat or cold—they’ll degrade quickly in these conditions," she says.

what should i look for in a resistance band
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