5 Best Resistance Bands
Best resistance bands
Resistance bands offer a portable alternative to resistance and weight training. When you don’t have the time or easy access to the gym, a quality set of resistance bands can offer a great workout and a nice change of pace. Lots of people use resistance bands regularly as part of their exercise routine.
There is some variation between the types and styles of resistance bands that you’ll need to know before making a purchase. If you’re unsure of where to start, you’ve come to the right place.
Why choose resistance bands?
Perhaps you’re unsure if a new set of resistance bands would offer the types of benefits you desire. Here are just a few reasons why an exerciser might like to own a set of resistance bands.
Resistance bands can help you improve coordination
Resistance bands require coordination to hold them steady. They access the small support muscles that are often neglected in traditional weight training.
You can easily adapt fitness band exercises to your personal fitness level
Whether you use a lighter resistance band or change the position of the band, you can easily get a workout that is hard enough to challenge your muscles without damaging them.
Resistance bands are portable
They’re so lightweight and small that you can easily fit them in a carry on or travel bag. If you find yourself on the road and need a quick way to squeeze in some exercise, resistance bands are a great solution.
Resistance bands bring variety to your exercise routine
Unlike stationary weight machines that only have one or two exercise options, resistance bands can be used in countless ways. You can target hard-to-reach muscle groups and provide resistance in both directions, both on the push and release.
Resistance bands can reach almost any muscle group once you’ve figured out how to use them correctly.
Types of resistance bands
Fit tube or compact resistance bands
This type of resistance band works well for almost any exercise, including those that focus on the upper body, arms, and lower body. The latex tubes have built-in plastic handles, and some include webbing in the handle design. You can find them in different thicknesses that offer more or less resistance.
Clip tube resistance bands
These tube bands have a plastic or metal clip that allows you to change out the handles. They come in different lengths and thicknesses. Clip tube resistance bands offer the most versatility as far as the kinds of exercises that can be performed.
Figure eight bands
Figure eight resistance bands, also called bow tie resistance bands, are shaped like an eight and have a handle on both loops with a third handle in the middle. They are usually 20 inches long and work best for upper-body and arm exercises.
Ring resistance bands
As the name suggests, this type of resistance band is a circle with two handles across from each other. They measure one foot in diameter and are primarily used for the lower body.
Lateral resistance bands
Lateral resistance bands feature a tube band with an ankle cuff on either end. They are about one foot long and are used on the lower body.
Pull-up resistance bands
These thick resistance bands are shaped in a loop and are long and strong enough to help hold your body weight while doing pull-ups. They are best used in a gym or with a pull-up bar apparatus that has built-in anchor points.
Flat resistance bands
Flat resistance bands come in two subtypes: therapy bands and fit loop bands. Therapy bands are gripped with the hands, as there are no handles. They vary in length and are most commonly used for rehabilitation exercises. Fit loop bands form a long, continuous loop. Lower-body exercises featuring the legs, hips, and buttocks work best for this type of resistance band.
Solo resistance band or set?
Resistance bands can be bought singularly or as a set.
When you’re first beginning, it’s best to purchase a set of bands, as you won’t know how much resistance you’ll need, and you’ll be able to perform exercises that work for the whole body.
Once you’ve used your set for a while, you may find that you need a specialized resistance band like a figure eight. At that time, you could easily purchase a specialized band separately.
Choosing and using tension
A resistance band’s tension level depends on the thickness and length of the band. For the most effective workout, you should have bands at various levels.
-
Light tension bands are thin and provide about three pounds of resistance, though this will depend on the brand and model. They work best for rehabilitation and those with limited strength and flexibility. Beginners and those who are untrained may also want to utilize light tension bands.
-
Medium tension bands can vary from six to 13 pounds of resistance. Some beginners with good coordination will be fine starting at this level. Those of average fitness will feel comfortable here as well.
-
Heavy tension bands are thick bands that provide as much as 19 pounds of resistance. This may not sound like much, but resistance bands work differently than hand weights. Those who are already active and fit will probably be able to start at this level.
-
Very heavy tension bands provide the toughest level of resistance at around 23 pounds. You shouldn’t use this type of band unless you have some experience or have done weight training before.
Accessories
Having the right accessories can up the value of your resistance bands tremendously. They give you more ways to use your bands and target hard-to-access muscle groups.
Door anchor/attachment
These anchors have a loop through which you put the resistance band. At one end of the loop is a stopper that you shut on the opposite side of the door. You can then use the door as a focal point for your exercises. Be sure the door is securely shut (and preferably locked) to prevent accidents.
Ankle cuff with clips
Ankle cuffs adhere to the ankles with Velcro, providing a clip point for clip tube bands.
Handles
Handles come in different sizes, shapes, and hardnesses. You should check for comfort, as some are softer than others. The shape can determine the type of exercises you can do. For example, a bar handle lets you do lat pull-downs that can’t be performed with small, one-hand handles.
Wall mounts
Wall mounts are a permanent attachment that must be screwed into the wall. They give you a fixed position at which you can attach your resistance bands.
Storage bag
One of the benefits of resistance bands is their ease of portability. A simple drawstring storage bag can be used to keep all your bands together and packs easily for travel.
Resistance band prices
Inexpensive
For around $25, you can find a set of flat resistance bands with a storage bag, some clip tube sets, and solo bands. Sets in this price range work well for beginners, as they don’t usually have a wide range of resistance options
Mid-range
For $25 to $75, you can buy clip tube resistance bands with several handle styles as well as fit loop bands that can be used for pull-up assistance. You’ll also see sets that include a wider variety of resistance levels in this price range.
Expensive
For over $75, you’ll find professional-grade bands intended for heavy use with pull-up assistance and full-body workouts. Sets may come with as many as 30 accessories or more. They also come with an increasing number of anchors and handles for versatility.
FAQ
Q. What are resistance bands made of?
A. Resistance bands are most often made of latex rubber. The rubber offers good resistance and easily maintains its shape. Some bands are made using a technique called latex bonding wherein the layers of rubber are heated, then glued together. This forms a strong bond that retains shape and flexibility.
Q. What do the different colors of resistance bands mean?
A. Different manufacturers may have different color-coding systems, but all bands of a certain resistance level within that manufacturer’s line will be the same color. Color is an easy way to know which band you need for different exercises.
Q. How do you use pull-up assist resistance bands?
A. These long loop bands must be anchored between two points under a pull-up bar. Once anchored, you place either your feet or knees on the band, and it lifts some of your body weight for you. Resistance bands provide a great solution for working your way up to doing full pull-ups.