As a private coach and Pilates teacher, I’ve seen the ability of resistance bands firsthand. Whereas these easy (but versatile!) instruments have been round for ages, they usually get missed in health circles, the place consideration tends to gravitate towards heavier weights or fancy machines. Don’t get me fallacious, I really like a reformer—however the perfect resistance bands are simply as efficient, if no more handy and simpler to make use of.
Additionally they present a distinct sort of exercise from most different sorts of gear. Bodily therapist Alison Fung, PT, DPT, CSCS, tells SELF that “resistance bands supply elevated resistance on the furthest level of the stretch of the band, whereas a weight has the identical resistance all through your entire motion.” In different phrases: The tighter you pull the band, the extra power it takes. So with every motion, your muscle tissues expertise a spread of resistance masses. You’re subsequently activating muscle tissues in methods conventional dumbbells or kettlebells simply can’t.
The best bands is usually a recreation changer, whether or not you’re new to health or an skilled athlete trying to shake up your typical routine. That can assist you discover the fitting type and model, I turned to bodily therapists, trainers, and fellow health instructors for his or her knowledgeable procuring recommendation. Browse their favorites right here.
Our high picks
- Greatest for Full-Physique Exercises: Retrospec Resistance Bands
- Greatest for Mobility: TheraBand Resistance Bands Set
- Greatest for Glutes: Bala Resistance Bands
- Greatest Mini Loop Bands: TSS Booty Bands
- Greatest for Decrease Physique Exercises: Physique-Stable Ankle Cuff Resistance Tubes
- Greatest for Pull-Ups: Fitense Pull Up Resistance Band Set
On this article
What are resistance bands?
Sometimes produced from rubber, latex, or material, resistance bands are available in a spread of sizes and shapes. Mini-bands, which are sometimes formed in a decent loop, may help you focus in your decrease physique throughout workouts like squats and clam shells, whereas bigger bands are nice for overhead presses and assisted pull-ups. As bodily therapist Ashanti Lyking, DPT, tells SELF, all types supply a novel problem in your muscle tissues: “The extra rigidity you placed on the resistance band, the extra resistance you obtain throughout your motion,” she explains.
Why resistance bands are value contemplating
There’s lots of dwelling health club gear on the market to select from—so, why select to make use of bands in your exercises?
Tons of bodily and psychological advantages
Analysis has proven that utilizing resistance bands may help construct muscle mass, power, and bone density—one 2023 research discovered that exercising with these instruments could even increase your vanity and produce your resting blood stress down. And relating to recovering from accidents, consultants like Laurence Agénor, PT, DPT, CSCS, bodily therapist and co-founder and medical director of The Wellness Den by Cynergy, swear by them. She tells SELF that resistance bands are a safer means for folks with persistent situations or ache to work on their neuromuscular consciousness (a.ok.a. your brain-body connection) with out having to elevate heavy weights. “With sufficient resistance, you may construct muscle and induce bodily change,” she provides.
Whether or not you’re performing glute bridges or bicep curls, resistance bands can goal many muscle teams. Fung says they’re extra versatile than common weights as a result of you should use them to heat up, to make your go-to workouts more durable, or to work in your mobility and suppleness.
Let’s be sincere: Health club memberships and weight units is usually a drain in your pockets. Bands are way more budget-friendly (a lot of our high picks price lower than $50) and don’t require you to go away the home to squeeze an excellent exercise in.
Even a big set of resistance bands is extra compact than a small set of hand weights. You may tuck them away virtually wherever, or toss them in your health club bag or suitcase when it is advisable to convey them with you on the go.
What to search for in resistance bands
Right here’s how to buy a set of bands that’ll meet you the place you’re at.
Most resistance bands are produced from latex. However in case you have allergy symptoms, don’t fret—there are many material choices out there too. The fabric you select can have an effect on your bands’ sturdiness; latex bands could put on out extra rapidly with common use, whereas material ones are sometimes stronger, Lyking says.
Bands can are available in a spectrum of resistance ranges, usually indicated by coloration. If you happen to’re new to power coaching, begin with a lighter band that’ll aid you work in your type. From there, Lyking, Fung, and Agénor all advise progressively growing resistance as your power improves, noticing how your muscle tissues reply as you go. A very good normal rule: “If you are able to do over 25 to 30 reps with out fatiguing, the resistance band is simply too mild and you may strive one thing with slightly extra rigidity,” Agénor says.
Every type of resistance band is made to assist with totally different sorts of coaching. Tube bands have handles which might be simple to carry, making them nice for rows, presses, or curls, as SELF has beforehand reported. Fung says they’re her favourite as a result of they’re essentially the most versatile. Loop bands are smaller and stretchy—supreme for decrease physique workouts, like squats. They’re a lot less complicated to make use of and also can make hip or shoulder strikes simpler, Fung provides. Finally, she recommends investing in each varieties: “You needn’t purchase lots of merchandise to have an incredible complete exercise, however typically having choices is sweet,” she says.
Store the perfect resistance bands
Dive into expert- and reviewer-approved loop and tube bands under.
Greatest for Full-Physique Exercises: Retrospec Resistance Bands
Professionals
- Consists of adjustable handles and a door anchor
- Stylish, impartial coloration choices
- Funds-friendly
- You may mix bands of various colours to extend resistance
Cons
- Door anchor could not match all doorways
These tube bands are wonderful for strengthening all main muscle teams, together with your arms, legs, and core. You may connect the included handles for arm workouts, use them as loop bands for decrease physique strikes, or tie them round your thighs to focus on your glutes.
Whereas the door anchor could not match each door, it’s a handy function for at-home coaching once you wish to strive Pilates actions like side-lying glute activations or power strikes like rows or tricep extensions. Amazon consumers verify that, despite the fact that this set is inexpensive than others on our checklist, it’s well-made: “High quality reveals in each element,” one wrote. “Thick nylon, well-gauged metal components, sturdy latex. A superb suite of drugs for a very honest value.”
Materials: Latex rubber | Resistance ranges: 10 to 150 lbs | Dimension: 42-inch bands | Equipment: Door anchor, two handles, two ankle straps, carry bag
Greatest for Mobility: TheraBand Resistance Bands Set
Professionals
- Sturdy
- Funds-friendly
- Latex-free
Cons
- Not sufficient resistance for heavy power coaching
- Can lose elasticity with extended use
We use these old-school resistance bands on the reformer Pilates studio the place I train for dynamic warm-ups and cool-down stretches that are supposed to mobilize our purchasers’ shoulders, hips, or ankles. However they can be used for strength-based workouts—I’ll usually incorporate them into deadlifts and rows so as to add some additional load.
This set is far lighter-weight than others on this checklist (the heaviest band solely offers round 7 kilos of resistance), making it higher for learners who’re enhancing their vary of movement than weightlifters searching for new methods to power practice. However 1000’s of Amazon reviewers agree that they’re extremely user-friendly: “Lengthy sufficient to make use of it doesn’t matter what workouts my coach comes up with. Very good,” one wrote.
Materials: Artificial rubber | Resistance ranges: 3 to six.7 lbs | Dimension: Bands measure 5 toes x 4 inches | Equipment: N/A
Greatest for Glutes: Bala Resistance Bands
Professionals
- Gentle, snug material shouldn’t dig into pores and skin
- Received’t experience up
- Include a glossy mesh carry bag
Cons
- A bit of pricier than others on this checklist
- Might really feel too mild for some
That is one other set I take advantage of throughout my reformer courses and my very own at-home exercises after I wish to make glute workouts (like bridges, clam shells, hearth hydrants, and donkey kicks) more durable. Comprised of delicate, snug material, Bala bands are comfortable to make use of and don’t budge throughout reps. They’re compact, light-weight, and travel-friendly too; you should use them to convey your exercise with you wherever you go.
Materials: Polyester, nylon | Resistance ranges: Mild, medium, heavy | Dimension: Bands measure 15 x 3.25 inches | Equipment: Carry bag
Greatest Mini Loop Bands: TSS Booty Bands
Professionals
- Versatile for concentrating on glutes, legs, arms, and core
- Funds-friendly
- Include mesh carry bag
Cons
- Might not supply sufficient resistance for superior customers
- Can shift throughout very dynamic or high-impact actions
The TSS Booty Bands are the perfect mini loop set we’ve discovered. Comprised of sturdy latex rubber, they supply the correct amount of resistance for each decrease and higher physique workouts.Nevertheless, if you happen to’re searching for heavy resistance, they might not present the extent of problem you want. Additionally value noting: They will shift throughout high-intensity or fast-paced actions, so it’s finest to make use of them throughout managed workouts.
Materials: Latex rubber | Resistance ranges: Mild (Spicy), medium (Very Spicy), heavy (Very Very Spicy) | Dimension: One measurement | Equipment: Carry bag
Greatest for Decrease Physique Exercises: Physique-Stable Ankle Cuff Resistance Tubes
Professionals
- Adjustable ankle cuffs for a safe, customizable match
- Designed particularly for decrease physique workouts
Cons
- Might not present sufficient resistance for superior power coaching
- Velcro closure can put on over time with heavy use
I labored out for years at a boutique health studio in New York Metropolis that had these bands—and let me let you know, they’ll take any leg day up just a few notches. The tubes are designed with adjustable, padded ankle cuffs that guarantee a safe and comfy match, permitting you to finish lunges, squats, aspect leg lifts, glute kickbacks, and extra. Seize one within the resistance stage of your alternative or put money into a five-pack that you would be able to maintain utilizing as you get stronger.
Materials: Rubber | Resistance ranges: N/A | Dimension: 16 x 2 x 3 inches | Equipment: N/A
Greatest for Pull-Ups: Fitense Pull Up Resistance Band Set
Professionals
- 6 resistance ranges tailor-made for progressive pull-up coaching
- Excessive most weight capability
Cons
- Heavier resistance bands could also be too intense for learners
- Requires a door body for some workouts
Pull-ups are one robust, total-body exercise—however their advantages relating to constructing higher physique power make them effectively definitely worth the effort. Each of the strength-training studios I work out in have a lot of these bands readily available to supply a lift whereas taking a few of the load off your arms and shoulders.
This explicit set contains six bands starting from 15 to 170 kilos of resistance (that means they can be used for different workouts too). Amazon consumers love that the intense colours make it simple to see which stage you’re utilizing, in addition to the rubber itself, which they are saying is thick and simple to grip.
Materials: Pure rubber | Resistance ranges: 15 to 170 lbs | Dimension: Bands measure 81.9 inches round and 0.4 to 2 inches broad | Equipment: Door anchor, tutorial poster, storage bag
FAQs about resistance bands
Can resistance bands construct muscle?
Completely: Resistance bands can promote muscle progress by repeatedly stressing your muscle tissues, Lyking says. Nevertheless, she provides that it’s essential to make use of heavier bands as you progress—and to keep in mind that bands can solely take you to date.
“As a way to maintain constructing muscle, you should proceed to progressively overload the muscle because it adapts to the depth of your exercises,” she says. “This sometimes can’t be achieved utilizing resistance bands alone, as you’ll attain a most resistance.” Finally, you might have to introduce weights into your coaching routine to get stronger, Agénor provides.
How do resistance bands examine to free weights?
Each resistance bands and free weights are nice for power coaching. “Your muscle tissues don’t care if you happen to’re utilizing bands or weights—the vital factor is reaching muscle failure, which is once you’re slowing down or unable to carry out extra reps,” Fung says.
Are resistance bands appropriate for older adults or these with mobility challenges?
Sure! Resistance bands are a secure and efficient possibility for a lot of older adults and other people with mobility challenges. They supply a low-impact technique to increase power and neuromuscular consciousness, Agénor says.
What position do resistance bands play in warm-ups?
Bands are wonderful for dynamic warm-ups—I like to recommend utilizing them throughout workouts like clam shells to arrange your physique for the extra demanding actions forward.
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