Best Resistance Band workout

The Best Resistance Bands for Adding Intensity to Your Workouts

Resistance workout bands are one of the most commonly sought-after pieces of gym equipment when it comes to affordable and useful exercise tools. From strength training to physical therapy, they are effective in helping you achieve your fitness goals. The bands vary in size, shape, strength, material, and color. To help you carefully evaluate these and other factors and get the most out of your resistance bands, we’ve compiled this comprehensive buying guide that covers everything you need to know.

Factors to Consider When Selecting a Resistance BandResistance level

Evaluating the resistance levels of resistance bands is very important. They are typically rated by weight or level of intensity, reflecting how much stretching they can handle or the force they can generate. They usually come color-coded and sometimes labeled to represent these different resistance levels. If you’re a total newbie to resistance bands, then it’s best to start with one with low intensity, and then work your way up as your strength increases.

Band material

The materials used in producing resistance bands differ. Some are made with 100% latex, while others are made with artificial latex. Natural latex is eco-friendly and biodegradable, while synthetic latex offers the advantage of a much wider intensity range. Some resistance bands are also made from cloth, which may deliver better comfort and long-term durability.

What Are the Types of Resistance Bands?Therapy bands

Therapy bands are great for rehabilitation and recovery just as the name indicates. They are gentle and stretchy, making them ideal for people who are recovering from injuries and working on rebuilding strength and flexibility. These bands typically come with flat cross-sections and as 4-foot-long strips.

Tube bands

A tube band is also known as a compact resistance band or fit tube resistance band. This type has a tube cross-section with holes and handles on both ends to accommodate the user’s hands. They are typically the best resistance bands for home workouts.

Mini bands

These bands are also known as fit loop bands. They have a flat surface and are the best resistance bands for working the lower body, including the waist, thighs, hamstrings, and glutes. They have a flat cross-section like the therapy bands and are around 2 to 4 feet long.

Ring bands

As the name implies, ring bands are shaped like a ring with a handle on each side. They are another favored resistance band option for lower-body workouts. They’re typically around 1 foot long and are shaped like a tube.

Figure 8 bands

Figure 8 bands are shaped like the number eight and have a handle on each end. These bands are short and are the best resistance bands for arm workouts.

Lateral bands

Lateral resistance bands don’t have handles. Instead, they come with cuffs to be worn around the ankles for lower-body workouts. They are ideal for leg workouts and are usually 1 foot long.

What Do the Different Resistance Band Colors Mean?

Most resistance bands come color-coded to indicate their respective weights and resistance levels. Red, green, yellow, blue, and black are the most common colors, particularly for latex resistance bands. Some options come in more eye-catching, stylish colors, however. Generally, an individual product’s colors refer to different intensities, so it’s best to check the instructions and product descriptions for each set of resistance bands. Some models may have the weights or resistance level labeled directly on each band to make it easier to figure out which one is ideal for which exercises.

When using different resistance bands, you’ll typically want to try the lightest, stretchiest option for isolating specific muscles or if you’re new to this fitness tool. Medium-intensity bands are slightly stretchier and work well for core and arm exercises. Medium-to-heavy bands are ideal for targeting groups of muscles, particularly in the chest, shoulders, and back. Heavy intensity bands are well-suited for training your strongest muscles, typically in the legs.

What Exercises Can You Do With a Resistance Band?

Legs

Resistance bands can help target a range of muscles in the lower body, including the hamstrings, gluteus maximus, gluteus medius, and quadriceps. You can use them for exercises such as squats, leg extensions, glute bridges, standing abductions, clamshells, and lateral band walks.

Arms and shoulders

This fitness accessory is also effective for toning your arms and shoulders and building strength in muscles such as the triceps, biceps, and deltoids. Try using resistance bands for curls, tricep kickbacks, lateral raises, and shoulder presses.

Chest and back

Looking to work out your chest and back? A resistance band can also be used to target and strengthen muscles like the pectoralis major, latissimus dorsi, and trapezius. Use one for exercises like bent-over rows, seated rows, pull-apart, push-ups, bench presses, and lat pulldowns.

Core

Resistance bands can come in handy for training the core as well, increasing the strength of your abs. We recommend using them for exercises such as bicycle crunches, planks, kneeling crunches, Russian twists, and reverse crunches.