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Oct 14, 2024

7 best resistance bands 2024, expert reviewed | Fortune Recommends

By Stephen Sheehan, CPT Expert Verified by Chris Mohr, PhD, RD Expert Verified by Dr. Jen Roper, PhD, CSCS Reviewed by Amanda Dvorak, CPT Fact Checked by Harry Neale, PhD Our team tested 20+

By Stephen Sheehan, CPT

Expert Verified by Chris Mohr, PhD, RD

Expert Verified by Dr. Jen Roper, PhD, CSCS

Reviewed by Amanda Dvorak, CPT

Fact Checked by Harry Neale, PhD

Our team tested 20+ resistance bands on key factors such as durability, portability, and versatility to determine which works best based on your training style and fitness goals.

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This review benefits from the expertise of exercise physiologist Chris Mohr, Ph.D., RD, and Jen Roper, Ph.D., CSCS, an associate professor of health and human sciences at Loyola Marymount University. Editor Amanda Dvorak, an experienced CrossFitter and ISSA certified personal trainer, also contributed.

As a certified personal trainer who loves working with the best dumbbells and barbells, I’ll admit it’s easy to overlook how effective a resistance band can be for building muscle. This simple piece of home gym equipment has its place in physical therapy and rehabilitation settings, but it’s also useful for other exercises like push-ups, pull-ups, and even deadlifts.

Whether you need an extra-light band for dynamic warm-ups, a heavy-duty one for strength training, or a complete set for full-body workouts, there are plenty of viable options. To help you find the right fit, our team researched and tested more than 20 resistance bands. We identified our top picks based on criteria like durability, versatility, and level of resistance provided.

For $70, Living.Fit gives you ample flexibility with six latex resistance bands that start from 5-25 pounds of resistance and go up to 70-200 pounds of resistance. Find out why this set earned our best overall nomination by reading our testing notes in the review below.

Living.Fit resistance bands are made of durable, natural latex and can be used for pull-up assistance, barbell assistance, stretching, or other types of exercises.

An affordable option if you need a complete set, the Living.Fit resistance bands go from 5 pounds of resistance to 200 pounds for just $70. Living.Fit also includes a door anchor when you purchase a set—a nice bonus that led to a value score of 4 out of 5 stars from our product testers.

“These are about half the cost of other resistance bands when you buy the package,” our product reviewer noted.

Also earning 4 out of 5 stars for durability, these bands held up well during our in-depth testing process.

“I used them for a variety of stretches and workouts and at no point did I feel like they would snap,” she reported.

However, she predicted that the lightest band (5-25 pounds) “will be prone to stretching over time” based on her experience using similar bands in the past. Still, she felt safe using all six of the bands that come in the package.

Jen Roper, Ph.D., CSCS, says, “While resistance bands are extremely useful for exercise resistance training, as the bands begin to stretch, the tension felt will begin to change. This can impact your exercises, even if you are using two bands from the same manufacturer. So, once you notice cracking and stretching, it’s time to replace them.” ( 1 )

Made from natural latex, the Living.Fit resistance bands separate themselves from others by offering a lifetime warranty. The company will replace any band if it snaps, giving you an extra layer of comfort about investing in a set. Plus, if you don’t need a full slate of bands, you can purchase singles. The prices range between $20-$45, depending on the level of resistance you need.

Titan Fitness designed these latex bands for strength training enthusiasts who want to get more out of their lifts. Since the thickest band provides 70–170 pounds of resistance, you can look forward to more challenging workouts.

This multi-pack from Titan Fitness includes four bands that men (and women) can utilize for different levels of strength training. Each band features the level of resistance it offers, so you can take advantage of the options to make certain exercises more challenging.

For example, the purple bands provide 25-80 pounds of resistance—an ideal range for lighter-weight beginners or intermediate lifters who need a boost on pull-ups. The blue bands (60-150 pounds) are better suited for larger athletes who weigh over 200 pounds and need assistance with pull-ups and weightlifting.

Finally, you can use the orange bands (70-170 pounds) to increase the resistance and intensity on barbell-based lifts like the squat, bench press, and deadlift. Research shows assisted and resisted deadlifts produce higher average and peak force outputs than free weights, which can be particularly useful if you’re a strength- or power-based athlete. ( 2 )

In fact, according to Roper, when trying to increase time under tension to add variation to your workouts, using resistance bands has an advantage over free weights as you reach peak tension slower with resistance bands.

“Many people are often surprised by how great of a workout you can get with resistance bands, but research has shown that they are just as effective as other forms of resistance and certainly more practical. The other, very practical benefit, is they’re portable and can fit in virtually any bag or suitcase.” ( 3 )

Chris Mohr, Ph.D., RD

During my rugby playing days, I utilized similar bands to help develop more explosive power on those foundational movements. Even if you’re not training for a sport, you can still benefit from increasing the difficulty and overall load via banded versions of some of your favorite moves.

From a price perspective, $75 for four durable latex rubber bands represents solid value. However, you get slightly better bang for your buck with Living.Fit, which includes two more bands for roughly the same price.

Major Fitness made it possible for women (and men) to improve their pull-up performance by putting together a three-piece resistance band set made from eco-friendly natural latex.

Made from eco-friendly natural latex, these bands from Major Fitness come in three resistance levels: 30-70 pounds, 40-90 pounds, and 50-125 pounds. Not only do they perform well for a variety of strength- and muscle-building exercises, but they also are designed to feel comfortable in your hands.

“Some bands come with a slick feeling or weird film, but I really like the texture of these bands.”

Team Product Tester

However, Roper recommends using caution with these bands in certain scenarios. “Because these bands are longer than average, they may not be suitable for assistance exercises,” she noted. “But, these are still perfect to use with your core exercises like the squat, deadlift, bench press, even seated or standing rows.”

Despite a budget-friendly price point of $56, our testing found that they aren’t cheaply made. You should feel confident about these bands withstanding repeated use for assisted pull-ups or whatever else you throw their way. They earned a durability rating of 4 out of 5 stars from our reviewer.

“They feel really solid with just the right amount of stretch and tension in each band,” she noted.

Although these bands also scored 4 out of 5 stars for value, there’s still room for improvement.

“I do wish that they had one more band in the set or sold them individually because I know people like to have two of the same weight bands while doing certain exercises,” our tester commented.

Known for producing rock-solid strength equipment, REP Fitness designed these color-coded resistance bands with handles so you can get a better grip.

While there’s nothing wrong with looped resistance bands, those with handles can make it easier to perform certain exercises. For example, you can maintain a firm grip and better control on biceps curls and face pulls by holding onto the handles and executing each movement with precision.

“The use of handles on the band is beneficial for all exercisers,” adds Roper. “Since you will be able to vary your handle and hand position, you’ll be able to activate your muscles in different magnitudes, similar to using different handle positions in cable resistance training, adding variation to your workouts.” ( 4 )

With options for light, medium, or heavy resistance, we found that the REP Fitness Tube Resistance Bands are suitable for different uses. The lighter band is ideal for warming up your shoulders and other joints before you dive into your weightlifting session. Meanwhile, the medium and heavy bands can add more tension to your traditional exercises.

For instance, if you’re unable to lift heavy weights, you can still train your shoulders by performing shoulder presses with these bands. “You can even adjust them to perform larger, multi-joint movements like squats, deadlifts, and many others,” adds Mohr.

REP allows you to purchase the tube bands individually or as a set. The light band costs $15, the medium band costs $16, and the heavy one carries a $17 price tag. However, we recommend the value-driven route of purchasing the full set, as you can get all three for the much more palatable price of $22.

That budget-friendly price tag does come at a cost, though. Our product tester only gave these resistance bands 3.5 out of 5 stars for durability, noting that “they feel okay, but not great.”

These mini-resistance bands from Iron Bull Strength range from extra-light to extra-extra heavy. Not only are they good for dynamic warm-ups, but they’re also well-suited for lower-body strength training.

Our product tester has kept mini bands in her gym bag for the last 20 years to help activate her glutes before a tough leg day or beach volleyball session. She’s even taken them on flights as a way to get a quick arm workout from a seated position. As someone who’s put these types of bands to the test for two decades, she came away highly impressed by this set from Iron Bull Strength.

“I like that this pack came with an assortment of resistance,” she noted. “They’re so small and compact there’s no excuse to be without one wherever you go.”

Earning a perfect score for workout experience, these mini bands also scored 5 out of 5 stars for comfort and assembly.

“This set comes ready to go in a storage bag so you can keep all of the mini bands together in one place.”

Team Product Tester

The set includes six resistance bands ranging from extra-light (green) up to extra-extra heavy (black). According to our tester, the heavier ones are great for leg work and glute activation—something that’s particularly important for those who spend a lot of time sitting, which can lead to inactive and weak glutes. ( 5 )

From banded fire hydrants to banded squats, there are a multitude of exercises you can perform with the Iron Bull Strength mini bands. You can expect to feel a burn (in a good way) as you build muscular strength and endurance with this set, which is priced competitively with bands from other popular companies like Rogue Fitness.

You can train without worry if you’re allergic to latex with these bands from Fringe Sport.

Made from medical-grade rubber, these resistance bands from Fringe Sport contain zero latex—making them well-suited for those who have a latex allergy. Fringe Sport offers these bands in sets or individually, so you have ample options to make your workouts more challenging.

With six different resistance levels, we found that these Fringe Sports bands offer plenty of versatility. By offering such an expansive range, Fringe Sport easily earned a perfect rating from our testers of 5 out of 5 stars for resistance. The thinnest band (red) adds 20-35 pounds of resistance and is ideal for stretching exercises. The black and purple bands offer 30-50 pounds and 40-80 pounds of resistance, respectively.

On the other end of the spectrum, the heavy (blue) band is ideal for assisted pull-ups.

“Assisted pull-ups are a great way for beginners to build up their strength, then progress to performing unassisted pull-ups.”

Jen Roper, Ph.D., CSCS, Fortune Recommends Advisor

“Different exercises have different benefits but when a person can safely include pull-ups—with different grips targeting different areas of the back—it can certainly be of benefit,” adds Mohr. “For people, who may not be able to do bodyweight-only pull-ups, bands can be a wonderful addition.” ( 6 )

The blue band is also ideal for elite athletes and people who weigh more than 200 pounds to add extra resistance to their traditional strength training exercises. The x-heavy (orange) band is primarily used for adding weight to power lifts (squats, bench presses, and deadlifts). It offers 70-175 pounds of resistance.

However, these bands fell short of matching that score for durability. Our product tester noted that the comparable Rogue Monster Bands felt stronger. Still, the Fringe Sport bands earned a solid score of 4 out of 5 stars.

“I trusted them to do banded pull-ups and they performed well,” she reported.

Although they may be pricey, Rogue Monster Bands are less prone to splitting and breaking because of their high-quality natural latex rubber. Here’s what else you should know about our top pick for building muscle:

Whether you purchase singles, pairs, or a complete set, you can look forward to challenging muscle-building workouts with the Rogue Fitness Monster Bands. Made from natural latex rubber, their eight color-coded resistance options range from 9-225 pounds.

Our product tester tried the $71 pull-up package, which includes Rogue’s green, black, and purple bands (40, 65, and 95 pounds, respectively). She rated this set 4.5 out of 5 stars for optionality, noting that you can use the various bands for adding resistance for squats, deadlifts, leg presses, and shrugs. You can also use them to perform assisted pull-ups.

Although these bands are by no means budget-friendly, you get what you pay for. Our product tester gave the Monster Bands a perfect durability score.

“They’re super thick. I think they will hold up well over time.”

Team Product Tester

Since the Monster Bands offer such a wide range of resistance levels, you should feel empowered to work on a variety of strength training movements. You can rely on the lighter bands for isolation exercises like front raises and high pulls. Meanwhile, the thicker, heavier bands can challenge you to push beyond your limits and build muscle and mental toughness.

Incorporating resistance bands into your workout routine can offer a multitude of advantages beyond traditional weightlifting methods. From portability to versatility to cost-effectiveness, there are several characteristics that make resistance band training beneficial.

Resistance bands are lightweight and compact, making them incredibly portable. Whether you’re traveling, at home, or outdoors, you can easily carry them in your bag and incorporate resistance training into your workout routine without needing access to a gym. When you have a packed schedule, they’re also a time-efficient way to train for strength and hypertrophy. ( 7 )

You can use resistance bands for upper-body exercises like bicep curls and shoulder presses, lower-body exercises like squats and lunges, and core exercises like banded dead bugs, offering versatility in your workout routine.

“There’s really not a more versatile tool out there that can be used for so many exercises, is portable and cost-effective, and can challenge you as much as you want. Resistance bands should be part of all home gyms; I never travel without them, so no matter what, I can get a great little workout anywhere,” Mohr says.

Unlike free weights or gym machines , resistance bands provide constant tension throughout the movement, which reduces stress on your joints. ( 8 ) Resistance bands are an excellent choice for those with joint issues, as the bands allow those individuals to strengthen muscles without aggravating existing conditions.

You can adjust the intensity of your workouts by simply using bands with higher or lower resistance levels. It’s like having a whole set of weights in one compact package—ideal for progressive overload and challenging your muscles as you get stronger. ( 9 )

Resistance bands may allow you to mimic real-life movements more closely than traditional weightlifting exercises, depending on the tool. This helps improve functional strength, which translates to better performance in daily activities and sports. Plus, resistance band training has been shown to promote similar strength gains to conventional resistance training. ( 10 )

Compared to gym memberships or purchasing bulky exercise equipment, resistance bands are an affordable option for strength training. You can find high-quality bands at a fraction of the cost of other equipment, making them accessible to people of all budgets.

Whether you’re a beginner or an experienced athlete, you can tailor resistance bands to suit your fitness level. Beginners can start with lighter resistance bands and gradually progress to higher levels as they build strength and endurance. Advanced users can combine multiple bands or adjust their positioning to make exercises more challenging.

Resistance bands allow for dynamic stretching exercises that help improve flexibility and range of motion. By incorporating resistance into stretches, you not only increase muscle flexibility but also strengthen muscles in their elongated position. This helps promote better overall mobility. Research also supports the use of resistance bands for improving balance, flexibility, and gait function in elderly populations. ( 11 )

Physical therapists often recommend resistance bands for rehabilitation purposes due to their gentle yet effective resistance. They can be used to target specific muscles and gradually reintroduce movement after an injury, helping to restore strength and function safely. ( 12 )

Unlike machines that stabilize the weight for you, resistance bands require your body to engage stabilizing muscles to control the movement. This improves overall muscular balance and helps prevent injuries by strengthening muscles often neglected in traditional strength training routines.

Research has shown that training with resistance bands improved body fat in people living with overweight or obesity compared with other types of resistance. ( 13 )

Our team has researched and tested more than 20 resistance bands to determine which ones provide the best user experience. We assigned scores ranging from 1 to 5 stars across critical categories, taking into account that some areas affect the user experience more than others.

Although not every category applies across the board, our experienced product testers have carefully analyzed each resistance band’s strengths and weaknesses. Our goal is to help you make the best decision based on your budget, goals, and training style.

Below is a breakdown of what factors go into our scoring process. You can read more about our strength equipment testing methodology here .

Resistance bands offer muscle- and-strength building benefits—provided they’re built well. Our team utilized them for everything from assisted pull-ups to banded bench presses to biceps curls, noting whether the bands held up well during each exercise.

Not only do we care about how they performed, but we also care about how they’re made. Bands made from cheaper materials earned lower scores than ones that offer better durability due to superior build materials.

Here are the main factors our testers look for:

You should feel comfortable and confident about every step of the purchasing process, from the length of the warranty to the packaging and delivery. In the event of any issues, you should be able to get assistance from the manufacturer in a timely fashion.

Here are the five areas we analyze that affect the customer experience:

The best resistance bands should provide sufficient optionality and durability at a fair price. For manufacturers that sell them in sets, we evaluate not only how many bands you get but also whether they’re built to last.

Are the resistance bands long enough to use for assisted pull-ups? Or is their functionality limited due to their design? Mini bands may be useful, but they don’t have the same level of versatility.

Do the bands come with accessories like a carrying case or door anchor? Does the company offer handles, ankle straps, or other add-ons? These extras can add more value.

You can build muscle with resistance bands over time by adjusting the resistance level and performing exercises with proper form and intensity. ( 10 ) Additionally, resistance bands offer the versatility to perform a wide range of exercises, allowing for progressive overload and muscle development comparable to traditional weightlifting methods.

When used in conjunction with appropriate resistance levels and exercises, resistance bands offer a versatile and convenient way to target various muscle groups. Additionally, resistance bands can be used for rehabilitation purposes and to improve flexibility and range of motion.

Like any piece of gym equipment, the best type of resistance band depends on your specific training needs and preferences. Loop bands are great for lower-body exercises and mobility work, while tube bands with handles offer versatility for full-body workouts. Meanwhile, flat bands are excellent for physical therapy and rehabilitation exercises.

Yes, there can be significant differences in quality among resistance bands. Higher-quality bands can withstand repeated stretching without snapping or losing elasticity. They may also have reinforced seams or handles for added durability. Cheaper, lower-quality bands will lose their resistance over time or break due to repeated use.

Christopher Mohr, Ph.D., RD

Christopher Mohr, Ph.D., RD is an internationally recognized subject matter expert and speaker and performance coach. Through his facilitation and online resources, he works closely with some of the largest corporations in the world including Deloitte, Delta Airlines, Johnson & Johnson and more to help busy executives all over the world, develop the energy to thrive personally and professionally.

Jen Roper, Ph.D., CSCS

Jen Roper, Ph.D., CSCS, is an associate professor of health and human sciences at Loyola Marymount University. She received her Ph.D. in Physical Education, Sports and Exercise Science in 2015 from the University of New Mexico, with a specialization in Exercise Science and Biomechanics. She has been a Certified Strength and Conditioning Specialist from the National Strength and Conditioning Association since 2014.

Amanda Dvorak, CPT

Amanda Dvorak is a Fortune Recommends writer and editor. A garage gym owner who is passionate about working out and healthy living, she has four years of experience writing product reviews for fitness and nutrition websites. Amanda is a certified personal trainer through the International Sports Sciences Association (ISSA).

Harry Neale, Ph.D.

Harry Neale holds a Ph.D. from the University of California, Berkeley, where he studied languages and literature. He has taught language courses, as well as writing-intensive literature and history courses, worked as a translator and researcher, and has 10 years of experience editing and fact-checking academic and B2B content.

Fortune Recommends Writer

Stephen Sheehan is an ISSA-certified personal trainer and nutritionist who uses his fitness expertise to review products for Fortune Recommends™. A two-time University of Florida graduate, he has a diverse writing and editing background that’s primarily focused on sports, health and fitness, and e-commerce content. His work has been featured in Runner’s World and Keto Magazine, as well as Bulletproof, Breaking Muscle, and YouFit Gyms.

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