Build Strength and Mobility With the Best Resistance Bands

Posted by author February 4, 2025 Fitness

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As a personal trainer and Pilates instructor, I’ve seen the power of resistance bands firsthand. While these simple (yet versatile!) tools have been around for ages, they often get overlooked in fitness circles, where attention tends to gravitate toward heavier weights or fancy machines. Don’t get me wrong, I love a reformer—but the best resistance bands are just as effective, if not more convenient and easier to use.

They also provide a different kind of workout from most other types of equipment. Physical therapist Alison Fung, PT, DPT, CSCS, tells SELF that “resistance bands offer increased resistance at the furthest point of the stretch of the band, whereas a weight has the same resistance throughout the entire movement.” In other words: The tighter you pull the band, the more strength it takes. So with each movement, your muscles experience a range of resistance loads. You’re therefore activating muscles in ways traditional dumbbells or kettlebells just can’t.

The right bands can be a game changer, whether you’re new to fitness or an experienced athlete looking to shake up your usual routine. To help you find the right style and brand, I turned to physical therapists, trainers, and fellow fitness instructors for their expert shopping advice. Browse their favorites here.

Our top picks

Best for Full-Body Workouts: Retrospec Resistance Bands
Best for Mobility: TheraBand Resistance Bands Set
Best for Glutes: Bala Resistance Bands
Best Mini Loop Bands: TSS Booty Bands
Best for Lower Body Workouts: Body-Solid Ankle Cuff Resistance Tubes
Best for Pull-Ups: Fitense Pull Up Resistance Band Set

In this article

What are resistance bands?

Typically made from rubber, latex, or fabric, resistance bands come in a range of shapes and sizes. Mini-bands, which are often shaped in a tight loop, can help you focus on your lower body during exercises like squats and clam shells, while larger bands are great for overhead presses and assisted pull-ups. As physical therapist Ashanti Lyking, DPT, tells SELF, all styles offer a unique challenge for your muscles: “The more tension you put on the resistance band, the more resistance you receive during your movement,” she explains.

Why resistance bands are worth considering

There’s a lot of home gym equipment out there to choose from—so, why choose to use bands in your workouts?

Tons of physical and mental benefits

Research has shown that using resistance bands can help build muscle mass, strength, and bone density—one 2023 study found that exercising with these tools may even boost your self-esteem and bring your resting blood pressure down. And when it comes to recovering from injuries, experts like Laurence Agénor, PT, DPT, CSCS, physical therapist and co-founder and clinical director of The Wellness Den by Cynergy, swear by them. She tells SELF that resistance bands are a safer way for people with chronic conditions or pain to work on their neuromuscular awareness (a.k.a. your brain-body connection) without having to lift heavy weights. “With enough resistance, you can build muscle and induce physical change,” she adds.

Whether you’re performing glute bridges or bicep curls, resistance bands can target many muscle groups. Fung says they’re more versatile than regular weights because you can use them to warm up, to make your go-to exercises harder, or to work on your mobility and flexibility.

Let’s be honest: Gym memberships and weight sets can be a drain on your wallet. Bands are much more budget-friendly (many of our top picks cost less than $50) and don’t require you to leave the house to squeeze a good workout in.

Even a large set of resistance bands is more compact than a small set of hand weights. You can tuck them away almost anywhere, or toss them in your gym bag or suitcase when you need to bring them with you on the go.

What to look for in resistance bands

Here’s how to shop for a set of bands that’ll meet you where you’re at.

Most resistance bands are made from latex. But if you have allergies, don’t fret—there are plenty of fabric options available too. The material you choose can affect your bands’ durability; latex bands may wear out more quickly with regular use, while fabric ones are often stronger, Lyking says.

Bands can come in a spectrum of resistance levels, often indicated by color. If you’re new to strength training, start with a lighter band that’ll help you work on your form. From there, Lyking, Fung, and Agénor all advise gradually increasing resistance as your strength improves, noticing how your muscles respond as you go. A good general rule: “If you can do over 25 to 30 reps without fatiguing, the resistance band is too light and you can try something with a little more tension,” Agénor says.

Each style of resistance band is made to help with different kinds of training. Tube bands have handles that are easy to hold, making them great for rows, presses, or curls, as SELF has previously reported. Fung says they’re her favorite because they’re the most versatile. Loop bands are smaller and stretchy—ideal for lower body exercises, like squats. They’re much simpler to use and can also make hip or shoulder moves easier, Fung adds. Eventually, she recommends investing in both types: “You don’t need to buy a lot of products to have a great comprehensive workout, but sometimes having options is nice,” she says.

Shop the best resistance bands

Dive into expert- and reviewer-approved loop and tube bands below.

Best for Full-Body Workouts: Retrospec Resistance Bands

Retrospec

Resistance Bands

Pros

Includes adjustable handles and a door anchor
Chic, neutral color options
Budget-friendly
You can combine bands of different colors to increase resistance

Cons

Door anchor may not fit all doors

These tube bands are excellent for strengthening all major muscle groups, including your arms, legs, and core. You can attach the included handles for arm exercises, use them as loop bands for lower body moves, or tie them around your thighs to target your glutes.

While the door anchor may not fit every door, it’s a convenient feature for at-home training when you want to try Pilates movements like side-lying glute activations or strength moves like rows or tricep extensions. Amazon shoppers confirm that, even though this set is less expensive than others on our list, it’s well-made: “Quality shows in every detail,” one wrote. “Thick nylon, well-gauged steel parts, durable latex. An excellent suite of gear for a truly fair price.”

Material: Latex rubber | Resistance levels: 10 to 150 lbs | Size: 42-inch bands | Accessories: Door anchor, two handles, two ankle straps, carry bag

Best for Mobility: TheraBand Resistance Bands Set

Theraband

Resistance Bands Set

Pros

Durable
Budget-friendly
Latex-free

Cons

Not enough resistance for heavy strength training
Can lose elasticity with prolonged use

We use these old-school resistance bands at the reformer Pilates studio where I teach for dynamic warm-ups and cool-down stretches that are meant to mobilize our clients’ shoulders, hips, or ankles. But they can also be used for strength-based exercises—I’ll often incorporate them into deadlifts and rows to add some extra load.

This set is much lighter-weight than others on this list (the heaviest band only provides around 7 pounds of resistance), making it better for beginners who are improving their range of motion than weightlifters looking for new ways to strength train. But thousands of Amazon reviewers agree that they’re incredibly user-friendly: “Long enough to use no matter what exercises my trainer comes up with. Very nice,” one wrote.

Material: Synthetic rubber | Resistance levels: 3 to 6.7 lbs | Size: Bands measure 5 feet x 4 inches | Accessories: N/A

Best for Glutes: Bala Resistance Bands

Pros

Soft, comfortable fabric shouldn’t dig into skin
Won’t ride up
Come with a sleek mesh carry bag

Cons

A little pricier than others on this list
May feel too light for some

This is another set I use during my reformer classes and my own at-home workouts when I want to make glute exercises (like bridges, clam shells, fire hydrants, and donkey kicks) harder. Made from soft, comfortable fabric, Bala bands are comfy to use and don’t budge during reps. They’re compact, lightweight, and travel-friendly too; you can use them to bring your workout with you wherever you go.

Material: Polyester, nylon | Resistance levels: Light, medium, heavy | Size: Bands measure 15 x 3.25 inches | Accessories: Carry bag

Best Mini Loop Bands: TSS Booty Bands

The Sculpt Society

Booty Bands

Pros

Versatile for targeting glutes, legs, arms, and core
Budget-friendly
Come with mesh carry bag

Cons

May not offer enough resistance for advanced users
Can shift during very dynamic or high-impact movements

The TSS Booty Bands are the best mini loop set we’ve found. Made from durable latex rubber, they provide the right amount of resistance for both lower and upper body exercises.However, if you’re looking for heavy resistance, they may not provide the level of challenge you need. Also worth noting: They can shift during high-intensity or fast-paced movements, so it’s best to use them during controlled exercises.

Material: Latex rubber | Resistance levels: Light (Spicy), medium (Very Spicy), heavy (Very Very Spicy) | Size: One size | Accessories: Carry bag

Best for Lower Body Workouts: Body-Solid Ankle Cuff Resistance Tubes

Body-Solid

Ankle Cuff Resistance Tubes

Pros

Adjustable ankle cuffs for a secure, customizable fit
Designed specifically for lower body exercises

Cons

May not provide enough resistance for advanced strength training
Velcro closure can wear over time with heavy use

I worked out for years at a boutique fitness studio in New York City that had these bands—and let me tell you, they’ll take any leg day up a few notches. The tubes are designed with adjustable, padded ankle cuffs that ensure a secure and comfortable fit, allowing you to complete lunges, squats, side leg lifts, glute kickbacks, and more. Grab one in the resistance level of your choice or invest in a five-pack that you can keep using as you get stronger.

Material: Rubber | Resistance levels: N/A | Size: 16 x 2 x 3 inches | Accessories: N/A

Best for Pull-Ups: Fitense Pull Up Resistance Band Set

Fitense

Pull Up Resistance Band Set

Pros

6 resistance levels tailored for progressive pull-up training
High maximum weight capacity

Cons

Heavier resistance bands may be too intense for beginners
Requires a door frame for some exercises

Pull-ups are one tough, total-body workout—but their benefits when it comes to building upper body strength make them well worth the effort. Both of the strength-training studios I work out in have these types of bands on hand to offer a boost while taking some of the load off your arms and shoulders.

This particular set includes six bands ranging from 15 to 170 pounds of resistance (meaning they can also be used for other exercises too). Amazon shoppers love that the bright colors make it easy to see which level you’re using, as well as the rubber itself, which they say is thick and easy to grip.

Material: Natural rubber | Resistance levels: 15 to 170 lbs | Size: Bands measure 81.9 inches around and 0.4 to 2 inches wide | Accessories: Door anchor, instructional poster, storage bag

FAQs about resistance bands

Can resistance bands build muscle?

Absolutely: Resistance bands can promote muscle growth by repeatedly stressing your muscles, Lyking says. However, she adds that it’s crucial to use heavier bands as you progress—and to remember that bands can only take you so far.

“In order to keep building muscle, you must continue to progressively overload the muscle as it adapts to the intensity of your workouts,” she says. “This typically can’t be achieved using resistance bands alone, as you’ll reach a maximum resistance.” Eventually, you may need to introduce weights into your training routine to get stronger, Agénor adds.

How do resistance bands compare to free weights?

Both resistance bands and free weights are great for strength training. “Your muscles don’t care if you’re using bands or weights—the important thing is reaching muscle failure, which is when you’re slowing down or unable to perform more reps,” Fung says.

Are resistance bands suitable for older adults or those with mobility challenges?

Yes! Resistance bands are a safe and effective option for many older adults and people with mobility challenges. They provide a low-impact way to boost strength and neuromuscular awareness, Agénor says.

What role do resistance bands play in warm-ups?

Bands are excellent for dynamic warm-ups—I recommend using them during exercises like clam shells to prepare your body for the more demanding movements ahead.