10 Best Resistance Bands of 2024, Tested by Fitness Pros
From tube bands to small booty bands to smart connected bands, these picks are ideal for all fitness levels.
We've been independently researching and testing products for over 120 years. If you buy through our links, we may earn a commission. Learn more about our review process.
Not only are resistance bands lightweight and portable, but they can also take any workout up a notch. "These small but mighty bands take the place of free weights or machines by adding tension and resistance to exercises," explains Noam Tamir, C.S.C.S., certified personal trainer and owner of TS Fitness in New York, New York. They're a relatively affordable piece of home gym equipment to have on hand and they can easily stow in your gym bag to bring with you for resistance band exercises.
"Resistance bands are easier on the joints than free weights too," says Katie Austin, AFAA-certified group trainer, former collegiate athlete and creator of the Katie Austin fitness app, based in Los Angeles, California. "They also add more core balance and stability — when you add bands to moves, you have to really engage your abs and focus on form." More importantly, they are versatile, suitable for all fitness levels and on top of balance, they can also help build muscular endurance, strength, coordination, mobility and more.
"Resistance bands can take any workout from beginner to advanced really quickly, depending on how they're used," says Laura Quinn, a certified personal trainer and head Pilates trainer at Alo Wellness Club. "It's a great way to make a simple move a lot more challenging."
Our fitness experts in the Good Housekeeping Institute evaluated over 30 different resistance bands to find the best options for all types of workouts. We considered price, materials, special features like removable handles and more. We're confident that our top picks offer solutions for every fitness level and type of exercise.
Fit Simplify Resistance Loop Exercise Bands
Pros
- Affordable choice
- Five different resistance levels
- Also available in different color shades
Cons
- More prone to rolling up
Affordable and portable, these resistance bands from Fit Simplify come in five different levels ranging from extra light to extra heavy. Stow them in the nifty carrying case to bring them with you to the gym. The bands are made from latex and also are available in different color schemes.
For the price, these bands did the job, and the wide range of resistance levels was useful. The set tops out at an impressive 74 pounds of resistance. The bands with more resistance felt more durable, but any latex bands will eventually wear out with extended use. However, at such a low price point, it isn't a hassle to purchase a new set once they do.
But, latex mini bands like these can roll up more easily. We found them best for movements like tricep extensions, bridge thrusts and lying hip abductions. If you're a beginner who doesn't want to splurge on bands but does want to get acquainted with using them, this is a great choice.
Pros
- Three different resistance levels
- Durable, thick and well-made
- Comes with a carrying case
Cons
- Weight not specified for each level
Well-made and durable, these fabric elastic resistance bands from Bala come in a set of three different strength levels (heavy, medium and light). The set comes complete with a carrying case that makes the bands perfect for traveling or bringing to the gym.
Both Quinn and our GH fitness experts are fans of this resistance band set from Bala. We found the material to be thick and durable in our tests, staying in perfect condition even after repeated use. Most notably, the bands stayed in place even during complex movements thanks to the grips lining the inside.
One caveat is that the brand doesn't specify the weight for each resistance level. But we felt that the bands offered a good range of resistance and maintained their shape through various lengthy workouts. We found them particularly useful during banded squats, side step squats and clamshells.
Pros
- Offers up to 142 pounds of stackable resistance
- Also includes door anchor and ankle straps
- Ergonomic handles and easy-to-use clips
Cons
- Door anchor is not very secure
You'll find six premium tube resistance bands in this set from Bodylastics spanning from 3 to 23 pounds, offering a total of 142 pounds of stackable resistance. The set really does have it all, boasting not just the actual bands but also ankle straps and a door anchor for ultimate versatility.
The brand uses a reinforced inner safety cord, which we found made for a more durable cord that wasn't prone to overstretching or snapping. Many other tube resistance bands we tried in our tests couldn't keep up with even basic movements, but Bodylastics bands proved top-notch after repeated use.
The clips stayed in place during our tests and allowed for easy transitions from one resistance band to another. The handles are also comfortable but effective, and our grip stayed in place even during the sweatiest of workouts. We especially like these bands for movements like tricep kickbacks, overhead presses and woodchoppers. The door anchor wasn't the most secure though, so we recommend using the bands on their own or with the provided ankle straps.
TB12 Looped Resistance Bands
Pros
- Available in five different resistance levels
- Comes in both short and long lengths
- Durable and made to last
Cons
- Bands must be purchased individually
We were impressed with just how thick and high-quality these TB12 bands were when they were sent to our Lab for testing. Available in light to extra extra heavy, the bands range from four to 105 pounds. They are sold individually and come in both short (13-inch) and long (41-inch) lengths to help target all muscle groups.
Portable for use anywhere, the bands are built to last — we even found the lightest one to be quite durable. TB12 offers free exercise videos and more on its YouTube channel as well as a mobile app for you to follow along with workouts designed to help you get the most out of these bands. We found the long band lengths best for front squats, push-ups, flys and overhead presses.
Theraband Resistance Bands Set
Pros
- Designed for muscle rehabilitation
- Affordable and well-made
- Non-latex and latex models available
Cons
- Thinner and may not last as long as other options
Affordable and professional quality, these light therapy bands are available in both latex and non-latex construction. Each band is 5 feet long and 4 inches wide and this beginner set offers 3 to almost 7 pounds of resistance. Bands like these are geared towards physical therapy and rehabilitating muscles.
Theraband is known for its color-progressive system, which allows you to visually recognize improvement in your rehabilitation process and encourages you to reach your recovery goals. These bands are also very lightweight and flexible, making them excellent for travel and easy to store.
One important factor that distinguishes these bands from others is that they don't loop and there are no handles. Instead, you can wrap the bands around your body and grip the ends, tie them off at a size that meets your needs or tie them around an anchor point. Although they have fewer special features than other bands on this list, they are more versatile than you may think.
The bands are thinner than other options and tend not to last forever so you may eventually have to replace them.
LIT Method AXIS Smart System
Pros
- Fully connected bands track reps and detect muscle imbalances
- Comes with ankle cuffs, anchor, carrying case and more
- Connects with the brand's app for guided content
Cons
- Pricier than standard resistance bands
Supercharge your workout with these fully connected, smart resistance bands that are designed to offer a portable, affordable and optimized full-body workout experience. This versatile, all-in-one home and travel gym offers a full suite of metrics for performance and injury prevention and requires no electricity or charging.
Available in white, red or black, the system has a sleek design and comes complete with smart sensors that hold up to 200 pounds, two pairs of adjustable LIT bands ranging from 0 to 100 pounds of resistance, a pair of handles, ankle cuffs, universal anchor and a lightweight protective carrying case. You can connect with the brand's app for guided class content.
Our fitness experts like that the system detects muscle imbalances and even tracks reps in real-time thanks to its built-in sensors. Unsure of when you’re pushing too hard or not enough? The bands inform you of the impact you’re having on your body as you work out, identify the potential for injury and help correct your form.
Perform Better Mini Band Resistance Loop Exercise Bands (Set of 4)
Pros
- Multiple resistance levels
- Durable
- Good for activation exercises
Cons
- Bands may roll up on themselves
This set of four resistance bands ranges from light resistance to medium to heavy to extra heavy. "They're great to use for activation exercises, like banded walks or glue bridges," says Tamir. Slip them around your ankles or above your knees — depending on what exercise you're using them for — and the resistance will help activate your muscles before you move into the strength or metabolic part of your workout.
Use them at home, work, the gym or bring them along with you when you travel — they take up little to no space in a bag or suitcase and weigh less than half a pound. They're durable so you won't have to worry about them breaking or ripping.
The bands can sometimes roll up on themselves during an exercise, so you may have to adjust them between reps or sets occasionally.
RELATED: The Best Exercise Mats
Pros
- Eight color-coded versions
- Offers up to 225 pounds of resistance
- Incredibly well-made and built to last
Cons
- Expensive
Pull-ups are an incredibly difficult movement to learn and master, but certain types of resistance bands can be used as an assist. Simply wrap the band around the pull-up bar, then slide the one end of the band through the other. You can then pull the band down and place your foot inside the loop. As you do your pull-ups, the band can help you balance and support some of your weight. Then, you can slowly work your way towards lighter bands until you're able to do a pull-up without any assistance.
Rogue is one of our favorite fitness equipment brands thanks to its well-made designs, materials and product construction. And our experts like Tamir agree — the Monster bands are no exception. Available in eight color-coded versions, these bands are made from natural latex rubber and measure 41 inches in length. You'll notice that they do vary in width, thickness and resistance, making each band specialized for different types of training.
The bands offer between 9 and 225 pounds of resistance and can be used for a variety of workouts, but we found them especially helpful for assisted pull-ups.
Pros
- Four different resistance levels
- Versatile and lightweight
- Portable and great for travel
Cons
- Sold individually
- Designed mostly for upper body exercises
Versatile and effective, this figure-eight resistance band comes in four different levels ranging from extra light to heavy which are all sold individually. This model is mostly designed for upper body exercises, allowing you to perform both single and double-arm exercises.
We were surprised by how lightweight yet effective this resistance band was during our tests. Figure-eight bands like this one are great for seated rows, bicep curls, posterior delt flys and more. They are highly portable and great for travel too. Although they allow for some lower-body exercises, they aren't the most comfortable in those positions and are best suited for upper-body movements.
Better Me Pilates Loop Resistance Bands
Pros
- Durable fabric construction
- Bright, attractive colors
- Three resistance levels to increase as you grow stronger
Cons
- May get dirty over time
- Numeric weight amount not given
These durable bands are made from high-quality, durable cloth fabric that has enough elasticity to stretch and move with your body, but they won't lose their shape over time. Choose from light, medium or heavy resistance to add the appropriate tension to your exercises — though the actual weight amounts aren't stated. When we tested the band, we found that the light resistance still felt significant and rarely found ourselves using the heavy band.
We personally love the bright colors and that the fabric band stayed put — better than some of the larex and tube options. However, it is worth noting that over time, the fabric material may get dirty.
How we test resistance bands
The fitness and product experts at the Good Housekeeping Institute test sports equipment ranging from rowing machines to dumbbells year-round. When researching resistance bands, we looked for sturdy and top-rated models with functional designs that were flexible enough to move with our bodies but didn't lose shape or elasticity over time.
We evaluated over 30 different resistance bands and put them through a variety of traditional workout movements. Our top picks for the best resistance bands focused on durability, ease of use through functional exercises, materials, cost and more. We aimed to include a variety of resistance bands to fit different needs, including budget-friendly offerings and ones that are great for beginners. We're confident that our top picks have options for all levels of fitness and all different workout movements.
What to look for when shopping for resistance bands
Resistance bands aren't as big of an investment as large fitness equipment such as a treadmill, but you still want to ensure you're purchasing a product that will last and optimize your workouts. Here are a few things to consider when selecting the right ones:
✔️ Type: We detail the different types of resistance bands below, but ultimately this comes down to personal preference and how you plan to use the bands. "It depends if you’re using them as a beginner, intermediate or advanced student," Quinn says. "Some people find thicker ones don't slide up as much as thinner ones." Consider if you're looking to use a small band around your ankles or knees or if you need a longer one that can stretch from under your feet to up and around your shoulders.
✔️ Material: Most resistance bands come in elastic fabric or rubber latex, and the choice comes down to preference and the movements you plan to do. If you're doing mostly lower body movements, you may prefer a fabric material with grip so it stays in place and is more comfortable to move in. If you have a latex allergy, you'll also want to take this into account when choosing the right bands for you. Fabric material may get dirtier over time.
✔️ Durability: As a general rule of thumb, thicker bands tend to be more durable than thinner ones. Our fitness pros say that if you see any tearing or damage to the band, it is time to replace it. Never chance using a ripped band.
✔️ Resistance: Most resistance bands come in sets so you can increase the resistance level during your workout as desired by simply switching bands. We recommend purchasing a set or a few different resistance levels, since you may find you are stronger in certain movements than others and need more of a challenge, especially with complex lower body movements.
✔️ Special features: Some newer resistance bands are offering special features like tracking your reps and form. Many can even connect to an app or fitness device to show you exercises and workouts you can use the bands for.
What are the different types of resistance bands?
Resistance bands differ in size, strength, elasticity (levels) and materials, Quinn explains, which means there’s something out there for everyone. Here is a breakdown of the standard types of resistance bands:
✔️ Power bands: Also known as loop bands, these are essentially thick, large rubber bands. They can be used for various exercises and bodyweight assistance during pull-ups, dips, muscle ups and more. They can also assist with static stretching and can be anchored to a pole or bar for pushing, pulling and core exercises like a Pallof press.
✔️ Tube bands: These bands come with handles that are designed to mimic certain gym machines and even dumbbell exercises. They are ideal for pulling and pushing exercises like curls or chest presses and vary in resistance, typically ranging from 10 to 50 pounds.
✔️ Light therapy: Very long and thin, these bands do not loop and are used mostly for injury rehabilitation. They can help provide some low-impact resistance when you're working through injuries and are great for improving your range of motion through stretching. Most range from 3 to 10 pounds of resistance.
✔️ Figure-eight bands: Shaped like a figure eight, these bands have handles on both sides. They are mostly used for upper body movements and are great for pulling and pushing exercises. They usually offer 8 to 20 pounds of resistance.
✔️ Mini Bands: Similar to loop bands but smaller in size, many mini bands have a fabric around the band to prevent them from slipping. They are traditionally used for activation movements and lower body exercises to target the glutes, quads and hips. Mini bands tend to come in sets that include a range of sizes like light, medium, heavy and extra heavy, and offer about 5 to 50 pounds of resistance.
What are the benefits of resistance bands?
Not only are resistance bands portable and convenient, but they are an affordable piece of exercise equipment. They can help build muscle strength, flexibility, stability, mobility and more. They can be challenging for skilled athletes but also beginner-friendly for novices looking to start a workout regimen.
Most importantly, they are a great way to challenge practically all muscle groups but because of their elasticity without the potential dangers and risks that come with lifting very heavy weights. "I love them for travel, too, because they weigh almost nothing and can easily fit in your bag or suitcase so you can work out anywhere, anytime," says Austin.
What weight of resistance band should people use?
This ultimately depends on your fitness level, according to Quinn. If you are a beginner or new to resistance bands in general, start with a lower or light resistance level such as 10 to 15 pounds to get a feel for the movement with the band and to master the appropriate form.
Once you are more familiar with the movements and build up some strength, you can move to a heavier resistance such as 30 pounds or more. If you already have significant lower body strength, then you may benefit from a band that offers greater resistance similar to how you would use a heavy weight for maximum muscle mass growth.
A trainer can typically help guide you during your workout, whether that's an in-person personal training session or a virtual class. Our fitness experts say it is wise to purchase a few different levels of resistance bands, since certain exercises may be more difficult than others.
Can you use resistance bands every day?
Quinn says to always listen to what your body needs, adding that it is important to know when to push yourself and when your body needs a break. "Consistency is always the goal," she says. That being said, since resistance bands provide a low-impact workout, they can typically be safely used a few times a week.
Why trust Good Housekeeping?
This article was originally written by Stefani Sassos, who has been working in the fitness industry for over a decade. As a NASM-certified personal trainer and women's fitness specialist, Stefani uses her exercise science knowledge and expertise to create informed fitness content for the Good Housekeeping Institute. She began her fitness career in college, where she was a Penn State Fitness Instructor, and she went on to teach at major gyms and studios including Equinox Fitness Clubs.
Amy Schlinger most recently updated this article. She has over a decade of experience in the fitness industry, and has tried and tested more resistance bands than she can count. Not only does she use them for mobility and as a tool for muscle activation before her own workouts, but as an NASM-certified personal trainer, she also uses them with clients to help add low impact resistance to exercises.
We also interviewed the following experts for this guide:
- Noam Tamir is a Certified Strength and Conditioning Specialist who has been a personal trainer in New York City for over 20 years. He is the owner of TS Fitness, a boutique fitness studio located on the Upper East Side in New York City and just celebrated the 13th anniversary of its opening.
- Katie Austin is an AFAA-certified group trainer, former USC Division I athlete, and fitness entrepreneur and personality. Not only did Katie grow up with a mom in the fitness space, Denise Austin, she now serves up fitness and healthy food content to her followers via her social channels and her Katie Austin app.
- Laura Quinn is the head Pilates Trainer at Alo Wellness Club in Los Angeles. She has a ballet background and danced professionally, and has over 15 years of teaching experience and over seven certifications in all areas of fitness and nutrition. Some of her favorite resistance band workouts on the Alo Moves platform include her Full Body Burnout and her Inner Outer Thigh Pilates Burn.
Stefani (she/her) is a registered dietitian, a NASM-certified personal trainer and the director of the Good Housekeeping Institute Nutrition and Fitness Lab, where she oversees all nutrition and fitness-related content, testing and evaluation. She holds a master’s degree in clinical nutrition from New York University, as well as advanced certifications as a Women's Fitness Specialist and a Behavior Change Specialist. Stefani is dedicated to providing readers with evidence-based content to encourage informed food choices and healthy living. She is an avid CrossFitter and a passionate home cook who loves spending time with her big fit Greek family.
Amy Schlinger is a skilled reporter, writer and editor who has over 14 years of experience covering health, fitness, wellness, nutrition and lifestyle topics. She regularly interviews world-renowned doctors and medical professionals, elite trainers, nutrition experts, professional athletes and celebrities, and has held staff positions at Shape, DailyBurn, Self and PopSugar. Her work has appeared in Reader's Digest, Men’s Health, The New York Post, The Wall Street Journal, HuffPost, Women’s Health, Glamour, Runner’s World, Bicycling and more. She earned her BA in Media Arts and Design, with a concentration in Print Journalism, from James Madison University. Amy has run six half marathons, completed two triathlons, biked two century rides, finished two Tough Mudder races and four Spartan races, including a beast at the Spartan World Championships.
The 7 Best Enzyme Cleaners for Pet Stains
The Best Eye Creams
The Best Ice Cream Makers
7 Mini Flat Irons for Travel and Touchups
