7 Best Types Of Resistance Bands For At-Home Workouts

Resistance Bands – Are you looking for a safe alternative to strength building for your entire body without lifting weights? 

To maintain proper health, many people lift weights as part of his/her fitness training. Lifting weights helps with improving a body’s physique as well as encouraging overall health.

Lately, many of us are not having the opportunity to workout because many gyms are closed because of the pandemic, and many of us are looking for a great way to workout at home without breaking the bank. 

Sure, you can build your very own home gym for under $500.00 (click here on how), but what happens if you are short on funds or don’t have space in your home to fit all the exercise equipment you need to stay in shape?

That’s where resistance bands come into play. Resistance bands are a safe, handy, and inexpensive way to help in your workout routine, without the expensive all-in-one weight machines like a Bowflex (read my review). 

Plus, Resistance Bands are used by many fitness trainers for strength, conditioning, and rehabilitation programs. 

This post will breakdown what resistance bands are, the benefits of using resistance bands in your workout routine, and which resistance bands are the best reviewed on the market today. 

By the end, you will understand why you need resistance bands in your home gym to get you towards a better fitness routine anywhere.

What Resistance Bands Do

Resistance bands are lightweight elastic bands used to produce a muscular contraction. 

This contracting movement increases strength in the muscles as the user pulls against the resistance band. 

The tension offered by these exercise bands helps in the development of muscle strength, speed, and power. 

If you use the fitness bands properly, they offer the right amount of tension without the use of free weights or machines.

Resistance bands have been around for years, mainly focusing on rehabilitation for those looking to heal damaged muscles and recover lost strength.

Resistance bands today have increased in popularity for those undergoing physical therapy, and for anyone looking to strengthen his/her muscles. 

Related Article: Best Dumbbells To Use In Your Home Gym

What Resistance Bands Should You Get

There are six main types of resistance bands out there, and usually five regular colors for the bands that indicate how much resistance they provide.

Resistance bands types range in terms of size, shape, handles, and looped vs non-looped, etc.

Therapy bands

Therapy bands, like the Wodfitters Resistance Loop Exercise Bands, are mostly used for rehabilitation therapy

This type of band doesn’t have handles and is made to create less impact on the body. Therapy bands are flatter compared to most tubular resistance bands. 

Therapy bands are great for physical rehabilitation as well as mental rehabilitation

Compact Tube Bands

Compact resistance bands are a longer type of fitness band (around 4 feet in length) that includes two plastic handles on either end of the band.

Many fitness trainers use the name “fit tube” resistance bands because these compact bands can be used to train the upper body, arms, and lower body.

Fit loop bands / Mini Bands

Mini Loop Bands are much like therapy bands that makes a continuous loop to help strengthen the lower body. 

They are also excellent for physical therapy and recovery work after torn MCL, ACL, or knee replacement. These loop bands help increase mobility and are essential in strengthening legs, hips, and glutes. 

Figure 8 Resistance Bands

figure 8 band consists of two plastic handles connected by a tube in a figure 8 shape. 

These bands tend to be on the shorter end. 

Their short length and double handles mean they are perfect for developing strength in the upper body, particularly in the arms.

Ring Resistance Bands

A ring resistance band is made of a small, single ring with two handles attached to either side of it. The handles are soft, rather than hard plastic. 

These types of bands are best for working the lower body, but they require different exercises than the fit loop band or the compact resistance band.

Lateral resistance bands

Perfect for lower body strength and conditioning workouts, this bungee-style resistance band offers a heavy resistance level that’s great for firming up hips, inner and outer thighs, quads, and glutes.

Ideal for developing lateral speed, short burst sprint training, and first-step quickness as well as enhancing balance.

It’s a perfect training tool for field sports including football, baseball, and soccer as well as basketball and other sports.

Pull Up Bands

Pull-up bands, also known as pull-up assist bands, are special types of resistance bands designed to aid those attempting pull-ups. 

For many, performing pull-ups can be difficult for many people. Even experienced athletes can have a lot of trouble with this exercise. 

Why? Because if your body lacks the strength to do one pull-up, it’s tough to build those upper body muscle groups and advance to do more reps. 

With a pull-up band, you can train your upper body strength with the movement of a pull-up without straining your arms as much. 

It’s an excellent way to plunge into this type of exercise that’s incredible for your upper body. 

By using band-assisted pull-ups, you can strengthen your trapezius, biceps, rhomboids, and lats, and eventually, you’ll be able to move to pull-ups without a pull-up band. 

Resistance bands vs Weights

The question of the day is “do resistance bands offer the same strength-building benefits that free weights offer“?

Free weights may have some advantages over resistance bands like being able to challenge your muscles with consistent heavyweight, but there are some fantastic advantages that resistance bands have that free weights can’t compete with.

They are easy to travel with

When you look at the types of resistance bands available today, they are light, easy to pack compared to free weights. 

So when you are on a vacation, you won’t have to skip your favorite workout routine. 

They are economical

Resistance bands are one of the most economical ways to get a full workout with. 

You will notice when researching the market today for the right resistance band for you, this fitness gadget starts as low as 10 dollars to get you started.

This means you can start working out today in your very own home gym for far much less than you would with an all-in-one fitness machine, while still performing many of the same exercises.

They offer a variety of exercises

If you have a home gym already with free weights or home gym machines, your body may plateau with certain exercises you perform daily.

Just adding some variety to your routine can challenge your muscles to break that dreaded plateau.

Resistance Bands are versatile

Sure you can substitute free weights for resistance bands to get a great workout in, but using fitness bands with weights offers a new challenge to your core to bring your workout to a whole new level. 

Related Article: 5 Best Recumbent Exercise Bikes For Bad Knees and Rehabilitation


Now that you have a better understanding of what resistance bands can do for your workout, let go over the key benefits of resistance bands:

  • Prevents injury, deterioration, and disease
  • Promotes weight loss
  • Improves posture and balance
  • Strengthens target muscle groups
  • Easy to transport and store
  • Less expensive
  • Versatile, excellent for individual training
  • Can be blended with most exercises

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