Your warm-up, training, and cool-down are like a nutritious three-course dinner. Start with an appetizer, enjoy your main course, and finish with dessert. Resistance bands are like seasoning; Sure, flavorless food is edible, but your food is so much nicer with a little spice on top.
Just like with seasonings, there are an endless number of resistance band varieties on the market, each adding its own flavor to a workout. But just as you wouldn't throw a random spice on a plate, you shouldn't incorporate any resistance bands into your workout.
Before you buy, ask yourself some preliminary questions and consider all your options.
How to choose the best resistance band?
Resistance bands are a staple in almost every home gym. And that's not surprising, considering they're relatively cheap, easy to store, and extremely versatile. Although they are easy to wear, shopping for a pack of bands is not always that easy, considering that there are quite a few styles to choose from.
Before you buy, ask yourself what types of exercises you will be doing with the bands. This will help you reduce the biggest variance: band length. If you anticipate doing movements primarily in your upper body, you might consider bands with handles, for example. For all lower body exercises, you may prefer a mini band.
Also ask yourself how you want to hold the band, how you want to anchor it, and how thick or durable you want the band to be. Then find the style that meets your criteria.
Best Overall: Close Long Ridges
When it comes to versatility, long closed bands (also known as pull-up assist bands) are the best. These bands are about 4 inches wide and about five feet long and come in a variety of colors, designating different resistance levels.
Long loop resistance bands are an excellent fit for almost any workout, allowing you to do more exercises than possible with a shorter band. While there's no single way to use a long loop band, you'll generally anchor one end of the band under your feet or around a stable structure and hold the other end in your hands.
These bands shine in compound exercises, like a overhead press squat, deadlift o dominated. But you can also double or triple loop these bands to recreate exercises you'd usually do with a shorter band, like lateral shifts or banded glute bridges.
Although any band has the potential to break if you apply too much force, be especially careful with a long closed band, as you risk the rubber hitting your face during certain pulling exercises.
What you need to know:
- Long bands are incredibly versatile and the best overall exercise bands.
- Use long loops by anchoring one end of the band under your feet or to a structure, holding the other end in your hands.
- Avoid any long bands that crack or fray, as they can break and cause injury.
Best for Lower Body Workouts: Small Closed Bands
Small enclosed resistance bands, sometimes called mini bands, come in a variety of colors and resistance levels.
Small loop bands are best for training the lower body, particularly the glutes and hips. While there are also many creative ways to use all resistance bands, you'll generally loop mini bands over your knees or just above your ankles. Avoid looping any band directly around the knee joint.
The small looped bands are useful for side walks or glute bridges during a dynamic warm-up for increased muscle activation before training. Or, place a band across your knees during hip thrusts for an added challenge.
With some creativity, you can also use these bands for upper body exercises, although they are not very versatile. Longer bands are more suitable for upper body or total body workouts. Still, they're the cheapest you'll find.
These bands are sold in packs of three or more, including several different resistance levels. Usually a pack with a light, medium and heavy band will cost around €10. In addition, they practically do not take up space at all.
What you need to know:
- The short loop bands are ideal for lower body exercises.
- Place these bands over your knees or ankles, but never around the knee joint.
- These are relatively cheap and can be purchased in multi-tiered packages.
Best for Upper Body Training: Tubes with Handles
Like short loop bands, exercise tubes with handles are a less dynamic option. Often used in the pre-strength training stages, these bands are a few inches long with a handle attached to each side of the rubber band.
These tubes are probably the most intuitive resistance bands to use - all you need to do is hold a handle in each hand, anchor the band under your feet or on a stable structure.
The handles are the biggest draw here, as they feel more natural for upper body resistance exercises like bicep curls, shoulder press and chest press. Although you can also easily perform these exercises with long closed bands, the handles definitely provide added comfort by preventing the rubber from irritating your skin.
Although the handles add comfort, they also take away from the versatility of these bands. If you're focused on upper body exercise or can afford several different resistance bands, this is a great option to consider.
What you need to know:
- Handles add a level of comfort but also limit versatility.
- These bands are a good option if you focus on upper body workouts.
- Tubes with handles are usually more expensive, ranging from €30 to €50.
Best for comfort: closed cloth bands
When you work with thicker bands that offer higher levels of resistance, the rubber can start to dig into your skin, causing some discomfort.
Cloth loop bands are a great solution, especially if the smaller, thicker closed bands cause pain. This style is very much like the little looped band; however, they are usually a few inches wider and made of stretchy fabric.
Also sometimes called glute bands, these are best for lower body band exercises. They are worn exactly like the small loop band: place it just above the knees during a workout, avoiding contact with the actual joint.
Stronger than rubber bands, cloth bands not the best choice for beginners, since they will probably feel too tense. That being said, some fabric bands come with an adjustment option, allowing you to manually tighten the diameter and increase or decrease the resistance.
Fabric bands are available in packs of different resistance levels, ranging from $20 to $30.
What you need to know:
- Instead of rubber, these bands are made of a comfortable stretchy fabric.
- Cloth bands are worn exactly like a small loop band, but offer more resistance.
Best for Rehabilitation Exercise: Latex Elastic Bands
Also known by the popular brand name TheraBand, these elastic bands are a mainstay in most physical therapies. Unlike other styles of resistance bands, these do not roll and are generally sold by the roll, allowing you to cut the rubber to your preferred length.
These latex bands are typically much thinner and lighter in tension than all other resistance bands, making them the perfect tool for rehab exercise as prescribed by a physical therapist. You can wear this style by holding each end, anchoring the middle under your foot, or around a structure. Or, you can knot them yourself and create your own closed band.
Although they are versatile and can be used like the short and long loop bands, they are not very practical for actual exercise. Since they are super lightweight and are often hand-knotted, they break quite easily, increasing the chances of the band tearing them.
The price of latex bands can range between €10 and €100, depending on whether you buy per unit or in a pack.
What you need to know:
- Latex bands are often used by physiotherapists for rehabilitation exercise.
- These bands have very light resistance and break easily if you're not careful.