Using a resistance band for your home workouts stimulates muscle growth and enhances a variety of exercises. Here are our favorite kits.
Outfitting a suitable home gym doesn't always require spending thousands of dollars on the latest exercise equipment or interactive treadmills and stationary bikes. Really, all you need is your body, a few resistance bands, and some space to move around to make a real difference in your routine.
I tried my first resistance band workout in 2014 after joining in on the burgeoning barre trend. Although I've since traded those ballet-based classes for other workouts, I've remained a huge fan of resistance bands and no longer underestimate just how essential they are for my weekly workouts.
Despite the fact they're essentially simple pieces of elastic, resistance bands create constant tension which effectively stimulates muscle growth. To make things better, they don't add strain onto your joints the same way a set of dumbbells might. Even personal trainers swear by their benefits and recommend them over the use of dumbbells.
Resistance bands are also incredibly lightweight and highly portable, allowing you to take your workout wherever you go and making them perfect for anyone who doesn't have much space to workout.
Before choosing a set of resistance bands, you'll want to ask yourself a few questions. First and foremost, what type of workout are you most interested in pursuing? A pilates-based workout requires something different from a HIIT workout, though both can be equally effective in upping your fitness levels.
Next, think about what parts of your body you plan on targeting. While some resistance bands work well for your lower body, others are great for pull-up training. There are even some designed for full-body workouts.
Then, consider the level of resistance you're looking for. If you're already quite advanced, you'll likely be fine with a set of tight bands. If you're just starting to work out, however, you'll want a set that's a bit more elastic. Some brands even advertise these levels of resistance as light, medium, heavy, and so on, making it easy to know exactly the kind of weighted resistance you're choosing.
Finally, like any purchase, you'll want to keep the price point in mind. Granted, not many of these sets cost more than around $40, but if you're looking to keep a tight budget, this could be an important point to consider.
Each of the recommended resistance bands featured in this guide went through various tests to gauge how well they stood up across these four categories: Versatility, quality, portability, and value. Specifically, here's how each category influenced which resistance bands ultimately made the cut:
Updated on 9/16/2020 by Rick Stella: Added the TB12 At-Home Looped Band Kit as the best multi-exercise pick, updated the section on how to shop for resistance bands and added a rundown of how we test, checked the availability of each recommended kit, and updated the prices and links where necessary.
TheraBand
My first experience with resistance bands was with TheraBands, and I've never looked back. Incredibly thin and lightweight, while somehow maintaining their strength and durability, these non-latex bands do an excellent job helping you develop muscle strength.
I've used them around my thighs during squats and between my arms while working my triceps, but the possibilities (and potential muscle groups) are virtually endless.
Compared to other bands, the TheraBands offer slightly lighter resistance, starting at 2.4 pounds and ranging up to 21.3 pounds. As such, I like these bands for a wide range of exercises. Whether you're making your barre workout just a bit harder or using them for some quick HIIT moves, the TheraBands do the trick. That said, if you're looking for serious resistance, you may need something a bit heftier.
I've also been impressed by their durability. While they look as though they'll snap at any moment, I've had mine for years without issue. My old gym also kept these around and despite their constant usage by hundreds of clients, the TheraBands withstood the test of time. If they do break, their lack of any metal or plastic parts helps keep you safe.
Thanks to the latex-free construction of these bands, folks with allergies or sensitivities won't have to worry, either. While other bands may have handles or thick, cord-like composition, these supremely portable bands are easily compacted.
Pros: Latex-free, lightweight, extremely versatile in function, inexpensive
Cons: If you're looking for more resistance, this may not be quite enough for you
The best for a total-body workoutBodylastics
For a full workout in a bag, turn to the Bodylastics Stackable Tube Resistance Band set. I love this set because it not only comes with five bands of varying resistance — from three to 19 pounds — but also includes two handles, two ankle straps, one door anchor, a carrying bag, and an instructional book.
Key to the popularity of this set is its patented anti-snap safety design, which involves a Snap Guard inner safety cord to prevent any unfortunate mishaps. While some similar offerings have a nasty habit of snapping, sending metal or plastic pieces into your wall or, worse yet, your face, this set is designed to avoid these situations.
While each individual band doesn't have huge amounts of resistance, the stackable design of this set allows you to add or subtract resistance as needed for various muscle groups, all the way up to 96 pounds.
The set also comes with an exercise book that contains exercises designed to target biceps, triceps, chest, upper/lower back, abs/core, and legs. If you're a beginner in the world of fitness, using this guidebook can be an excellent starting point. Alternatively, if you're well-versed in your workouts, you can modify these suggestions to create a customized workout that is as safe as it is tough.
Pros: Wide range of resistance, comes with exercise book and accessories, effectively a mini-gym in a bag, extremely safe
Cons: Pricier than others
The best to travel withWalmart
This resistance band set from Perform Better is intended to help with physical therapy and rehabilitation exercises, but can also be put to work on a wide range of other uses. I love that these mini bands are, as the name suggests, small and portable, which makes them super convenient to take to hotel gyms or other temporary workout locations.
Happy customers have noted that the four bands included in this set really do offer varying levels of intensity for your workout.
Thanks to these bands' relatively small size, they're especially effective for more petite users. All four of the bands are 9 inches by 2 inches and can be used around the ankles, the legs, thighs, and wrists.
Pros: Offers a great workout due to small size, lightweight, portable
Cons: Because these bands are smaller, your workout starts immediately, which may be a bit intense for some
The best for versatilitySerious Steel Fitness
Serious Steel Assisted Pull-Up, Resistance, and Stretch Bands are sold both as individuals and as sets, which means that you can easily choose your own adventure. And for the most adventurous, you can get pretty steep resistance.
The most serious of the Serious bands clocks resistances of up to 150 pounds but don't worry, if you want something less intimidating, the brand also sells bands with resistances of just two pounds.
Thanks to this wide range, this set is particularly useful for developing strength over time or working up to exercises like pull-ups. They're also great for stretching and building overall strength. Because the finish on the Serious set is more of a powder than the classic slick rubber feel, you won't lose your grip on these bands as you work up a sweat.
These bands are made of fused latex sheets, which makes them particularly durable. That said, if you have a latex allergy or sensitivity, you'll want to stay far away from these guys. If not, however, you'll be able to enjoy the smooth stretch of these bands, and an odd but not at all upsetting vanilla-esque scent.
A full set costs roughly $119, though you are able to buy individual weights for cheaper. If you want the ability to do a full range of exercises, the entire set is a great option for doing so.
Pros: Wide range of resistance, length, and width; extremely durable; great for stretching and assisted strength exercises
Cons: Much more expensive than others
The best for multiple exercisesTB12
If you're in the market for a comprehensive resistance band kit, the TB12 At-Home Looped Band Kit is about as all-in-one as it gets. With a selection of both long and short looped bands, an included carabiner, and a door anchor, this kit allows you to introduce incredible variety to your fitness routine.
What truly sets this kit apart from the competition is the mentioned carabiner and door anchor. With these, you're able to create a workout space that allows you to do exercises like standing rows, core rotations, or decelerated lunges, in addition to standard resistance band exercises that you'd do with the band by itself. You do need a sturdy door to use the anchor and I also recommend using a door that opens away instead of toward you as you'll often pull quite hard on the anchor and the attached bands (and the last thing you want is the door to become unlatched and swing open).
The set comes with just light and medium versions of its bands, though there are other options that allow you to had heavy (or even extra-heavy) bands to the kit for an added cost. All of the gear comes packed in its own drawstring bag that makes it easy to transport or store.
A home gym doesn't need heaps of equipment to be adequate and something like this resistance band kit from TB12 is proof of that. With the right exercises and this versatile set of bands, you're able to replicate almost any exercise you'd want.
Pros: Highly versatile, included carabiner and door anchor expand the kinds of exercises you can do, comes packed in a drawstring bag for easy storage and portability, high quality gear
Cons: Can get expensive for the more comprehensive kits that include heavy and extra-heavy bands
The best for squatsRIMSports
You won't be overwhelmed by optionality when it comes to the RIMSports Elite Hip Sling Resistance Band. Rather than giving you multiple bands with varying resistance levels to choose from, this singular circle hip band does a great job all on its lonesome.
In particular, the RIMSports offering is intended to help you achieve perfect form when squatting. It works well for both men and women and doesn't slip as you squat, deadlift, or lunge — all exercises that require excellent lower-body form.
On its own, the band offers relatively high resistance, and you can make adjustments as needed by spreading your legs further apart or bringing them closer together. The band comes in just two sizes — Small/Medium for folks under 150 pounds, and Medium/Large for folks who have surpassed that threshold. Regardless of which suits you best, the abductor resistance band will help you strengthen your glutes and hips, or provide a great stretch pre or post-workout.
I also appreciate the soft and durable material used in the RIMSport band, which makes it comfortable to wear around your thighs even for longer periods of time. Plus, these bands promise to be snap, stretch, and sweat resistant.
If you've been looking for a way to ensure that your knees are pointing in the same direction of your toes, or that your back remains straight while squatting, this may be the resistance band for you.
Pros: Encourages great form, straightforward to use, non-slip, comfortable material
Cons: Comparatively limited in function
