Your Guide To Resistance Bands + TOP 12 Best Resistance Bands Reviewed 2019

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Do you travel a lot and find it hard to consistently get a workout in?

Do you want to add incremental challenge while strengthening stabilizing muscles?

Are you trying to get help with pull ups??

In any case, resistance bands may be the right choice for you!

Keep reading to get the insider scoop on resistance bands, how they can benefit just about anyone, find some new resistance band workouts to try out, and take a look at the 12 best resistance loop bands out there.

TOP 12 Best Resistance Bands and Reviews 2019

Rogue Monster Bands

Rogue Monster Bands

rogue large button

Review: You can use these Rogue bands to give you an assist as you work your way up to a pull up, or to get an impromptu strength training workout on the go.

Either way these real rubber resistance bands have awesome stretch and always return to their original shape. Available in 41” length individually or in sets.

Pros

  • Available in 8 resistance levels.
  • Sold as pairs, sets or individually.
  • 100% natural latex rubber construction.

Cons

  • Not the cheapest bands out there.

Takeaway

Rogue makes the best strength resistance bands, they are high quality made from real rubber.

Victorem Booty Resistance Band Trainers

Review: These thick cloth resistance training bands are geared toward booty workouts. They include a workout guide to give you plenty of glute shaping exercise ideas.

They go with you anywhere, and make a great travel workout.

The best part? They don’t roll, bunch up or shift around!

Pros

  • Thick-will not roll.
  • Cloth covered- will not pinch skin or pull hair.
  • Come complete with carry bag and workout guide.

Cons

  • Some find them too strong, or too resistant.

Takeaway

Best resistance bands for legs and booty.

Serious Steel Assisted Pull-Up, Resistance & Stretch Band

Review: The Serious Steel bands are great for barbell work. They are also useful for stretching, mobility, and as a pull up assist band.

These are long, about 6 feet around, so they are quite versatile.

Pros

  • Every set comes with a link to the starter e-Guide.
  • Strong, durable long lasting real latex rubber.
  • Excellent choice for weight lifting and barbell work.

Cons

  • Bands have strong rubber odor.

Takeaway

The best resistance bands for weight training with ample length for barbell work.

321 STRONG Exercise Resistance Bands

Review: You won’t be disappointed with the quality of these 41” latex rubber resistance bands.

If you get them in the set of 6 they are one of the best exercise bands values out there.

The resistance weight is accurate, plus the resistance is stamped right on the band so you can easily grab the one you need.

Pros

  • Good value for a set of 6.
  • Resistance level printed on the band so they are easy to identify.
  • Each band is 41” long – good for a pull up assist.

Cons

  • Comes covered in a protective-preserving powder.

Takeaway

Best resistance bands for building muscle in a set of 6 for the price.

Odoland Resistance Band Workout Kit

Review: This set of latex rubber resistance bands make a perfect travel workout at a great price.

The set of 5 bands includes a carry case, the 5 resistance bands, 2 handles and a door hanger for suspension type training.

Pros

Cons

  • The bands become discolored with time.

Takeaway

Best portable resistance band set for the money, easily take your workout on the go!

Black Mountain Products Resistance Band Set

Review: This high quality set includes 5 stackable resistance bands that can be used separately or together to reach the highest level of resistance possible.

They also include a starter guide, soft-grip handles, foam handles, a door anchor, exercise chart, and ankle straps.

Pros

  • 5 resistance bands ranging from 2-4 pound resistance to 25-30 pounds.
  • Metal clip on feature to swap out bands and accessories quickly.
  • Carrying bag for increased portability.
  • 48 inches long.

Cons

  • Door anchor lacks durability.
  • Individual bands lack enough resistance.

Takeaway

Best resistance bands for beginners due to the stacking feature, the beginner can adjust to their level of fitness.

With a broad range of resistance in one purchase, this set is ideal for beginners.

Master of Muscle Resistance Bands

Review: Build or tone muscles with this complete set of Master of Muscle Resistance Bands. These tube-style heavy-duty bands hold up well to a vigorous strength training routine.

This set includes 5 different bands ranging from 5 pounds through 25 pounds of resistance. Plus 2 handles, a door anchor, ankle straps, and wrist strap.

Pros

  • Double layered tubing for added durability.
  • Shred bands exercise guide with 20 workouts.
  • Adaptable multi-clip system to minimize time changing resistance levels.
  • Travel bag for easy storage of your kit.

Cons

  • Door anchors stability can cause damage to door frame.

Takeaway

The included exercise guide helps fill you in on the most productive way to use your bands with helpful workout ideas, this set will help you tack on muscle quickly.

Phantom Fit Resistance Bands

Review: These Phantom Fit loop style resistance bands come in a set of 4 ranging from light to extra-heavy.

Made of durable snap resistant latex, these are ideal for stretching or muscle recovery. For rehabilitation, this set helps bring you through the beginning stages of recovery back to full strength.

Enjoy free workout music provided by Phantom Fit in mp3 form.

Pros

  • Strong, durable, and snap resistant latex design.
  • Portable travel carry case.
  • Ideal for physical therapy, rehab and stretching.

Cons

  • Thin band design allows it to roll up when stretched fully.
  • Only 10 inches long.

Takeaway

These bands are ideal for recover and rehab. They are simple to use, come at a great price and include several extras like a carry case and MP3 music that make them a great value.

Bodylastics Resistance Band Set

Review: This premium quality set of Bodylastics resistance bands set comes complete with all the tools you need for a complete workout.

5 tube-style bands you can stack as needed to add challenge to your fitness program. These bands are dipped so they have extra latex, providing more resistance and durability.

Pros

  • Snap guard – woven cord inside the tubing to prevent overstretching the latex tubing.
  • Clip-on feature so you can quickly add or subtract resistance.
  • Industrial grade material.
  • Storage bag for all-inclusive equipment.

Cons

  • It is a challenge to stuff all the equipment into the travel bag.

Takeaway

Includes 2 heavy-duty handles, 2 heavy-duty ankle straps and a quality door anchor.

The heavy-duty design and reinforced latex offer enough resistance for just about anyone.

Wearbands Training System

Review: If you want a serious set of resistance bands, look no further. Professional athletes, lifters, and Instagram icons use Wearbands to take their fitness to the next level.

This system includes a belt you wear while walking, running, or hiking. Also includes neoprene socks with hooks so you can connect the resistance band from your belt to socks.

The Wearbands system is designed to add challenge to natural movements like walking or running, which builds muscle and stability.

Pros

  • Easily enhance conditioning, speed, and agility.
  • 6 different resistance bands for different fitness levels.
  • Core-to-toe engagement.
  • Burn more calories during cardio workouts.

Cons

  • No upper-body engagement.

Takeaway

For athletes, working on your footwork regularly is crucial. Wearbands is the first wearable and fully functional piece of resistance equipment that incorporates bands into your regular walking or running.

This is a lower-body building, calorie-burning piece of equipment. From personal experience, I can tell you that you will feel the burn FAST.

Lifeline Resistance Band Travel System Pull Up Assist Band

Review: This pull up assistance band is different from the rest. Unlike others, it allows you to put your foot in the band from the closer to the ground, while others require you to put your foot in the loop much higher.

The strap length is adjustable, and the resistance level is also adjustable.

Pros

  • Vary the pull up assist level by adding and removing bands.
  • Encourages proper pull up and chin up form.
  • Hook quickly and easily attaches to pull up bar.

Cons

  • Can only be used with standard size pull up bars, hook won’t fit large diameter bars.

Rogue Shorty Monster Bands

Rogue Shorty Monster Bands

rogue large button

Review: These shorty bands measure just 12 inches each and come as a pair of 2 bands.

They are made with the same high quality rubber as the Rogue Monster bands, but their shorter length makes them better for hip, thigh and glute exercises.

Pros

  • 12” Rogue Minibands – good for Leg work.
  • Good for shoulder rehab and upper body exercise.
  • Sold in pairs.

Cons

  • Some find 12” too short, would be cool to have a size between the 12” and 41” bands.

Takeaway

Best resistance bands for travel of all miniband styles.

What Are Resistance Bands?

young couple train together-with-resistance bands a leg exercise

The best resistance bands are essentially large reinforced rubber bands.

Made of strong, thin rubber, some with handles on the ends, this piece of workout equipment is durable and efficient.

The level of resistance provided by your resistance bands vary based on three things:

Most of the time you can identify the strength of the band by a color code:

Yellow = lightest, Green = medium, red = medium-heavy, blue = heavy, black = heaviest.

  • Position of the band: you can tailor the resistance of the same band by stepping on it to restrict the amount of rubber available for you to push or pull.
  • Length: A long band will have greater elasticity, making an easier motion. A shorter band has less material. As a result, it will cause the motion to be more difficult.

Unlike free weights, good resistance bands do not depend on gravity to place a load on your muscles. Instead of only working out on a vertical plane, which is offered by free weights, you can exercise on a vertical and horizontal plane.

As a result, you will be able to perform more natural exercises that will mimic movements that occur in day-to-day life.

Resistance bands are also used to help you with pull ups and chin ups.

Others use smaller resistance bands around the knees, thights or ankles to work the butt and thighs.

Resistance bands really are very versatile, portable, travel friendly and they work!

Resistance Bands or Dumbbells – Which is Better?

Resistance bands vs weights, which is better?

Ask Jeff Cavalier with Athlean X and he will tell you-USE BOTH TOGETHER! Using bands with weights creates synergy and works a wider range of muscle.

Jeff tells it like it is: Don’t discount Resistance bands because they are “little stretchy things and are not as rugged as iron” because resistance bands will get you the most out of your workout.

Are Resistance Bands Good for Building Muscle?

Heck YES!

James with James Grage has me convinced that yes, bands can indeed build muscle.

He makes a few good arguments for the muscle building potential of resistance bands in this video, including:

  • Weights work in the vertical plane, using gravity, while bands work in ALL planes using resistance.
  • You can’t cheat with bands.
  • Bands offer CONSTANT resistance, whereas weights have more resistance or less, depending on the angle.
  • Resistance bands are misunderstood, underestimated and underappreciated. They are not just for seniors and soccer moms, they can offer serious resistance that can make the strongest powerlifter shake with fatigue.

Can You Build Muscle With Resistance Bands?

What to Look For to Choose the Best Resistance Bands?

Before you purchase your first set of resistance bands, have your goal in mind.

There are several different reasons resistance bands are used – strength training, booty building, pull up assistance and rehabilitation of muscles or joints to name a few.

Bands used for strength training are not ideal for rehabilitation, just as rehabilitation bands won’t help to build real strength.

With this in mind, let’s take a look at the two types of resistance bands on the market:

Woman Exercising with Resistance Band

Tube Bands

With a cylinder-like shape, this type of band has handles included in an effort to fit your needs during a strength-training workout.

There are many different styles and ways to use them, which we will get to below.

Loop Bands

These oversized rubber bands are geared towards rehabilitation, strength training and pull up assistance.

They are essentially large, flat rubber bands with varying levels of resistance to aid in recovering strength in damaged muscles or joints, strength training or pull up assistance.

These bands don’t have handles, they are just like rubber bands and come in a loop.

Minibands

Minibands are short, usually between 10 and 15 inches in diameter.

These bands are designed to work your legs-specifically the hips, glutes and thigh muscles.

Some are simply rubber, while others come in more comfortable cloth covered versions. These bands are usually wide so they won’t roll up while you move.

This article is focused on strength training bands more than rehabilitation bands.

However, in our effort to cover all the best resistance bands, we will include a few rehab loop style bands in the product reviews.

8 Benefits of Using Resistance Bands

Exercising regularly improves physical and mental health. Exercise adds physical strength, builds mental toughness, and helps you navigate the demands of your daily life much easier.

Sometimes, though, your body needs a curveball thrown at it to break up your usual iron pushing or cardio routine.

Here are eight benefits of adding resistance band workouts to your routine that are sure to shake things up.

Resistance Bands are Versatile

If you buy a treadmill you can only walk or run. If you buy an exercise machine, you can only do the workouts the machine was made for.

If you buy resistance bands you can tailor a workout to exercise your ENTIRE body.

Using only one piece of equipment.

Resistance Bands are Portable

There’s virtually no other piece of exercise equipment as portable as resistance bands.

You can easily pack them up in your suitcase, throw a few in your car, or move them to any room of your house. You can even rid yourself of the need for a “workout room.”

With resistance bands, you can get back the space your other equipment requires and use it for something else.

Resistance bands make the perfect workout on the go!

fitness women holding pre-workout drink

Resistance Bands are Cost-Effectiveness

Buying iron plates for your weight lifting set costs around 50 cents per pound. Meaning one 45-pound plate can cost you $22.50!

The bands on our list all cost less than the price of a barbell set and they offer a FULL body workout.

Resistance Bands are Adaptable

Whether an advanced lifter or a newbie, resistance bands are for you. If you want to do arms one day, resistance bands will give you a nice pump.

Should you want to work your back the next day, tailor the position of your bands and angle your body differently and shred on!

Fortunately, resistance bands allow you to simply change positions during a workout so that you can make any given exercise more or less difficult and target every muscle at every angle.

Hasta la Vista, Spotter

Just about any person who has ever stepped foot in a gym knows that lifting weights without a spotter is a bad idea (even though some still do).

If you have ever gotten stuck mid-rep during an exercise you know why!

If you use resistance bands instead of weight plates, you don’t have to worry about a load of iron weight falling on your chest if you are fatigued or fail the lift.

Goodbye spotter!

Mix it Up

When you train regularly, your body’s muscles tear and rebuild themselves. Over time, however, your body doesn’t respond in the way that it used to when performing the same exercise.

Why?

The greatest part of the human body is adaptability. The workout last month that made you so sore you couldn’t brush your teeth the next day may not give the same result this month.

Using the best resistance bands can help to break up the monotony in your routine and easily tack on more resistance by doubling up, or going with the higher resistance band.

A Different Pump

Using resistance bands will surely give your muscles a different pump. By using resistance bands you will be allowed to perform an exercise, complete your allotted number of repetitions, easily adjust positions to decrease resistance, and perform more repetitions.

The ability to use one piece of equipment and quickly change “weight” is priceless.

fitness exercising active woman with headband

Resistance Bands are Low Impact

Pushing barbells loaded with weights can really take a toll on your body over time.

Resistance bands present low impact on your joints while also keeping your muscles under tension longer.

Minimize downtime during your workouts for increased blood flow to your muscles. Maximize the space you have in your home or office by using one piece of equipment for your whole body.

Add convenience to your day and pack up your equipment with ease.

With perks like these, you are probably ready to head to the internet and start searching for some bands for yourself.

Well, you don’t need to waste your time because we have done that for you!

See our resistance band reviews above where we recommend the best resistance bands available today.

Essentially all resistance bands are unisex, it just depends on the weight or resistance level.

All the bands I review are the best resistance bands for women and men alike. Now, let’s move on to the resistance band exercises!

Great Resistance Bands Workouts and Exercises

Now that you know which way to go when searching for a solid set of resistance bands, let’s show you some of the best resistance band workouts and exercises, separated by muscle groups.

Keep in mind that you only need your resistance bands and a few common objects found in your home or office to complete these exercises.

Chest Exercises

  • Resisted pushups: Perform this like normal pushup by getting in traditional pushup position. Take your resistance band of choice and drape it behind your shoulders and secure the band under your hands. Continue as you would with a normal pushup until failure.
  • Standing chest press: For this exercise, you will need to secure your band with your door anchor or wrap the band around your doorknob or a pole. Once your band is secured, step forward until you have removed the slack from your bands. Then, step forward in a lunge-like manner and press forward as if you were pushing someone away from you. Return to the starting position in a slow, controlled manner.

Shoulder Exercises

  • Overhead shoulder press: Place the middle of your band on the floor and step on top of it. Place your feet shoulder-width apart. Raise your hands to your shoulder while gripping the handles and press upward toward the ceiling. Slowly lower your hands back to shoulder height and repeat.
  • Shoulder lateral raise: Again place the middle of your band on the floor and step on top of it with feet shoulder-width apart. While holding the handles, raise your hands outward beside your body to neck level. Lower your arms and repeat. For added difficulty, at the top of this movement move your arms in a circular motion for 10 seconds.

Back Exercises

  • Bent-over row: With your feet placed shoulders width apart, stand at the center of the band and hold the handles. Bend your knees slightly and lean forward. Pull upward toward your sides and squeeze at the top of this movement.
  • Lat pull-down: Again, you’ll need your door anchor for this exercise. Once the band is secured overhead, take a seat on the floor. Lean back slightly and pull the handles back toward your sides. Squeeze hard once the handles reach your sides, then slowly release.

Arm Exercises

  • Bicep curls: Stand with your resistance bands under your feet, shoulder width apart. Grab the handles and, without moving your elbows, curl your arms upward, focus on this movement and squeeze your biceps tightly at the top of this movement.
  • Tricep extensions: Stand with your legs together and the band underneath your feet. Perform an overhead shoulder press. Once you get to the top of the press, allow your forearms to bend behind you while keeping your elbows locked in place. Once your forearms have dropped as low as possible without your elbows moving, use your triceps to push back to the starting position.

Leg Exercises

  • Front squat: Stand over the center of the band while your legs are apart at shoulder‘s width. Squat down grab the handles and step on excess portions of the band so that there is no slack in the band from your feet to your hands. Push your body upward and feel a nice burn in your quads.
  • Kickbacks: For this exercise, you will need your door anchor. Once the anchor is secure, get down on all fours, facing the anchor. Attach the resistance band to your ankle using the attachment provided. Push your foot back away from the door until your leg is straight. Squeeze with your leg straight and then slowly return to the beginning position.

The mind to muscle connection is real! Be sure to concentrate and engage the muscles you are intending to work.

Choose a band heavy enough that will only allow you to do 8-12 repetitions for best results.

If you want to do a whole workout using the exercises listed above, this is what you should do:

1Choose at least 1 workout from each of the muscle groups listed above.

2Set yourself up in an area that will give you the space needed for each exercise.

3Begin your workout by doing 30 jumping jacks – warm up and get your heart rate up.

4Begin your routine with one of the leg workouts. This will get your blood pumping and kick your body into gear.

5Cycle through each muscle group at least once.

6DO NOT REST between exercises. Use only the time it takes to get into position for the next exercise to catch your breath.

7Once you have completed each muscle group, knock out 30 more jumping jacks.

Following that routine will get you through one round of a full body workout.

We suggest you complete at least 3 rounds to really get your muscles pumping and soak yourself in sweat.

Remember, pain is gain!

Don’t Resist the Urge

It is pretty clear how convenient it is to own a set of resistance bands.

They are versatile, cost-effective, and will minimize the wear and tear that exercise can do to your body.

You can’t deny it!

Exercise is important to lead a happy and healthy life.

Do yourself a favor and get yourself a steady exercise routine.

Resistance bands are a super convenient way to get you started on your fitness journey. Don’t resist the voice in your head telling you to get healthier.

Start today and you will feel better about yourself tomorrow! So, stretch yourself (pun intended) and pick up a set of resistance bands now!

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