Top 10 Resistance Bands of 2024: Comprehensive Testing and Review

Introduction

When the phrase ‘resistance bands’ is mentioned, for some, it may evoke memories of 90s feminist punk bands such as Bikini Kill, Bratmobile, Le Tigre, and Sleater Kenney. However, for fitness enthusiasts and trainers, resistance bands are synonymous with elastic bands utilized for exercises like strength training, pre and re-habilitation, mobility routines, and more.

Jonathan Tylicki, a certified personal trainer and education director at AKT (a dance-inspired functional fitness provider), states that “Resistance bands apply resistance to and work against your muscles as the band stretches and contracts.”

So, the question is: Which resistance band best suits your current fitness goals and needs? We assembled and evaluated 21 options to figure it out.

Our top-rated resistance bands are the VEICK resistance bands 16-pack. This package of bands and accessories can support you from the start of embarking on fitness goals (point A) to the achievement of these objectives (point B).

This $40 kit comes with five 48-inch long colored exercise bands furnished with in-built carabiners, enabling handles to be clipped on. The package also contains ankle straps, a door anchor, an instruction manual, and a carrying case.

A great feature of this product is that the handles are clipped separately, allowing the combination of multiple bands to further enhance resistance. This is particularly beneficial for users with strenuous strength objectives.

The smoothness of the tubes’ rubberized surface is one of the exceptional features of the product. Additionally, the rubber is not abrasive, hence it won’t chafe your arm or leg hairs during usage.

Type: Loop & Handle | Number of Bands: 10 | Weight Range: Up to 15 lb each | Material: Natural Rubber

An alternative product worth investigating is a multi-function resistance band set, perfect for individuals who appreciate diversity in their exercise equipment.

This set includes 23 distinct items, featuring five large tube bands and five mini loop bands coupled with a door anchor, two cushioned handles, ankle straps, sliders, and a jump rope. Essentially, this kit contains all requisite items for an effective home resistance band workout. Additionally, it comes with a handy carry case for a workout on the move.

Included instructions guide on how to interchange the various elements, allowing for a tailorable workout. Like the numerous possibilities of combining butter and flour into diverse dessert treats, this package also offers endless combinations to suit your workout needs.

Type: Loop & Handle | Number of Bands: 10 | Weight Range: Up to 50 lb each | Material: Natural Rubber

Famous for activewear products such as leggings, zip-ups, shoes, and socks, Lululemon also offers workout gear like the Lululemon Resistance Band Set.

As anticipated from a reputable company with a high-quality product range, these resistance bands have a standout feature in their gripping ability. Regardless of the presence of sweat on hands or if the bands are used over skin or clothing, they remain steadfast. The bands can withstand a range of movements without twisting or bunching up.

Each band in this set differs in the resistance strength and can be rotated as per exercise requirements. Though the bands' circumference is limited (29 inches), this does not detract from their effectiveness in a workout routine.

Type: Loop | Number of Bands: 3 | Weight Range: Low, Medium, High resistance | Material: Elasticated fabric

If you're looking for a trusted and sturdy option, the Rogue Echo Resistance Bands are perfect. They are a staple in most CrossFit gyms and are famed for their resilience even with constant use. Given their large circumference (41 inches), they are ideal for a variety of bodyweight exercises.

Important to mention: The bands are purchased individually. The upside is that you will not receive a band you know you won't use. However, the downside is that you need to determine your preferred resistance level prior to purchase.

Type: Loop | Number of Bands: 1 or 2 | Weight Range: 15 lb each | Material: Latex Rubber

If you appreciate variety, this versatile resistance band set is an excellent choice. Included in each set are three handled resistance bands, seven long loop resistance bands, additional ancillaries like a door anchor, door strap, and two carabiners, as well as a storage bag.

This was the most comprehensive resistance band kit we tested, and we recommend it to those that already have a structured strength training routine they want to maintain while traveling. It might be too extensive for beginners. The individual resistance bands’ weight ranges from 12 pounds to 72 pounds, and using multiple bands simultaneously can add even more resistance. This kit is ideal for those accustomed to resistance training who wish to emulate the legendary quarterback these bands are named after.

Type: Loop & Handle | Number of Bands: 10 | Weight Range: Up to 72 lb each | Material: Various

Are you keen to develop your glutes or replicate your Pilates routine? Bala Bands small loop bands are ideal for those with fitness goals centered around enhancing glute strength or mastering Pilates. These bands, designed with a durable material akin to lifting wrist wraps, are unsurpassable in activating the glutes during strength training.

The woven fabric stretch is excellent for latex-allergic individuals and allows easy positioning around the thighs or lower legs during exercises. Also, the inner grips ensure the bands don't slip or roll down. The set includes three resistance levels (light, medium, and heavy), a carrying case, and a price of $35- making them accessible than others listed here.

Type: Loop | Number of Bands: 3 | Weight Range: Light, Medium, Heavy | Material: Woven Fabric Elastic

Rogue Tube Bands are a great option for strengthening pulling and pushing muscles. These resistance bands with handles on both ends are perfect for upper body exercises. Additionally, the handles are soft and sweat-proof, reducing the risk of discomfort or slippage during workouts.

We suggest purchasing the full package which provides six different resistance options. This is beneficial as your back exercises may require a different resistance level than your smaller muscles.

Type: Handle | Number of Bands: 2 | Weight Range: Up to 60lb each | Material: Latex Based

Black Mountain's 5-piece resistance band set is an ideal option for upper body exercising. The set consists of five resistance bands ranging from 2 to 30 pounds, a door anchor, a protective band sleeve, an anywhere anchor, a carrying bag, and a starter guide.

The protective band sleeve, meant for exercises involving stepping on the band, and the anywhere anchor, lets you use the band like a cable machine. This set is perfect for anyone wanting exercise ideas because it comes with a workout guide.

Type: Handle | Number of Bands: 5 | Weight Range: Up to 30lb each | Material: Various

This unique Gorilla Bow is more than just an ordinary resistance band. It combines resistance band exercises and the design of a bow (and arrow) to facilitate a full-body workout.

Here's a breakdown of how the Gorilla bow works: this exercise tool is made from aircraft-grade aluminum and allows you to attach different resistance bands via hooks located at both ends of the bow. This feature enables you to tailor the Gorilla bow to your current strength requirements.

Depending on how you decide to use this equipment, the Gorilla bow is suitable for chest and triceps workouts, leg workouts, back and bicep exercise routines, or core training. Despite there being a slight learning curve to initially understand how this device functions, each purchase comes with a training guide. You also receive a free trial of live online and pre-recorded classes with the Gorilla Bow All-Access Membership. This includes tutorials on how you can efficiently use this tool to meet your fitness objectives.

Specifications include: Type: Bow & Handle | Number of Bands: 11 | Weight Range: Up to 60lb each | Material: Various

Attention yoga enthusiasts: this resistance band may be what you need. Crafted from a fabric that's pleasant to touch, this stretch band has multiple handholds (and footholds), which let you adjust the length of the band and consequently the stretch it provides.

With an overall length of 40 inches, this band is perfect for tall athletes, particularly for exercises that require longer bands for a proper stretch, such as the hamstring stretch.

Remember: this item, though marketed as a resistance band, is more appropriately called a stretching strap. So, do not be taken aback if it does not serve as wide a range of strength exercises as other types of resistance bands.

Specifications include: Type: Strap | Number of Bands: 1 | Weight Range: Medium Resistance | Material: Various

All resistance bands mentioned before underwent extensive testing involving both at-home and gym-based drills. The specific tests varied based on the category of resistance band.

Loop bands were tested through squats, lateral walks, and clamshells, exercises typically performed using these bands to activate and strengthen glute and hip flexor muscles. Tube bands were subjected to a triage of exercises: bicep curls, seated rows, and shoulder presses to ensure their efficacy for upper body workouts. Resistance straps were put through an entire body workout regimen featuring squats, split-stance shoulder presses, and hamstring stretches.

Over a ten-week period, each set of exercises was performed several times each week to evaluate the endurance and quality of each band. Bands that showed wear-and-tear after just weeks of usage were excluded from our list as your investment in exercise equipment should stand the test of time.

Necessary precautions were also taken: we dampened our hands with water before putting the bands through these exercises. This was to simulate workout conditions when your hands are likely to be sweaty.

Based on our strict parameters for quality, versatility, usability, grip, and value, ten out of the 21 tested resistance bands passed our benchmark.

Looking to gain strength? Yearn to become as supple as a Cirque du Soleil artist? Are you seeking a tool to facilitate your warm-up or cool-down routine? In that case, the resistance band might be the cost-efficient investment you need.

Surprisingly, you might gain muscle mass with a band weighing less than a pound. Using resistance bands can yield strength benefits similar to those obtained with machines or free weights, according to Tylicki. He points out that resistance bands can offer even higher strength advantages to your stabilizer muscles and midline.

The reason resistance bands are so effective lies in the additional muscle recruitment required to stabilize during an exercise. As Tylicki explains, instead of focusing on a single major muscle, you can work multiple muscles that surround and stabilize the joint.

The good news is, resistance bands are highly beginner-friendly. "You don’t have to worry about dropping them and hurting yourself or hurting yourself when you pick them up off the ground and getting them in position,” says Tylicki. Still, few may find it challenging to understand how to use a resistance band.

An easy workaround is to watch a few resistance band exercise tutorials or read up on resistance band exercises. These may include a variety of resistance band exercises like squats, back exercises, ab exercises, and chest exercises.

Tylicki suggests training in front of a mirror to self-evaluate your form, should you have access to one. Hiring a personal trainer is also an option.

In the matter of the resistance band versus dumbbell, the truth is both have their unique benefits, and neither is superior to the other.

One of the key differences between dumbbells and resistance bands is that while dumbbells (and other free weights) apply a lot of force on the muscle at their end ranges of motion, “a resistance band distributes tension equally across the muscle in all phases of the muscle contraction,” explains Tylicki. 

When you use a resistance band, you get constant tension in all phases of the exercise: the concentric contraction, the eccentric lengthening and isometric isolation, he says. In turn, “a lot of the momentum that people use to lift weights is eliminated when you use a resistance band,” he explains. This improves movement quality, which decreases the risk of injury. 

That said, while most free-weight exercisers have a resistance band alternative, there are times when dumbbells are superior — notably, if muscle hypertrophy (increased muscle size) is the goal. After all, even the highest-resistance resistance band is “lighter” than a heavy dumbbell. 

Still, even if size is your particular “prize”, resistance bands can be incorporated into your routine pre-lift to help you warm-up and activate the muscle group in question. Ahead of deadlift day, for example, you might do some banded good morning. Likewise, ahead of dumbbell cleaning, you might use a resistance band to help open up your front rack position. 

Gabrielle Kassel (she/her) is a freelance fitness journalist with nearly a decade of experience writing about strength training, exercise equipment, and workout wear. In addition to Shape, her work has appeared in publications such as Health, SELF, Women's Health, Men’s Health, Greatist, Bustle, and more. 

She is also a CF-L1 certified CrossFit trainer who coaches at her local affiliate and a regionally competitive CrossFit athlete who is always on the hunt for a new piece of equipment to elevate her fitness game. (Just recently she started incorporating resistance bands into her warm-up routine to help improve her mobility, activate her muscles ahead of heavy lifts, and stretch post-sweat sessions). 

For this article, she recruited fitness experts who are familiar with the perks of resistance bands, analyzed detailed reviews that talked about resistance band materials, durability, and safety.