As a Personal Trainer, I’ve Seen the Power of Resistance Bands Firsthand
As a personal trainer and Pilates instructor, I’ve seen the power of resistance bands firsthand. While these simple (yet versatile!) tools have been around for ages, they often get overlooked in fitness circles, where attention tends to gravitate toward heavier weights or fancy machines. Don’t get me wrong, I love a reformer—but the best resistance bands are just as effective, if not more convenient and easier to use.
They also provide a different kind of workout from most other types of equipment. Physical therapist Alison Fung, PT, DPT, CSCS, tells SELF that “resistance bands offer increased resistance at the furthest point of the stretch of the band, whereas a weight has the same resistance throughout the entire movement.” In other words: The tighter you pull the band, the more strength it takes. So with each movement, your muscles experience a range of resistance loads. You’re therefore activating muscles in ways traditional dumbbells or kettlebells just can’t.
The right bands can be a game changer, whether you’re new to fitness or an experienced athlete looking to shake up your usual routine. To help you find the right style and brand, I turned to physical therapists, trainers, and fellow fitness instructors for their expert shopping advice. Browse their favorites here.
Our Top Picks
- Best for Full-Body Workouts: Retrospec Resistance Bands
- Best for Mobility: TheraBand Resistance Bands Set
- Best for Glutes: Bala Resistance Bands
- Best Mini Loop Bands: TSS Booty Bands
- Best for Lower Body Workouts: Body-Solid Ankle Cuff Resistance Tubes
- Best for Pull-Ups: Fitense Resistance Bands Set
FAQs about Resistance Bands
Can resistance bands build muscle?
Absolutely: Resistance bands can promote muscle growth by repeatedly stressing your muscles, Lyking says. However, she adds that it’s crucial to use heavier bands as you progress—and to remember that bands can only take you so far.
“In order to keep building muscle, you must continue to progressively overload the muscle as it adapts to the intensity of your workouts,” she says. “This typically can’t be achieved using resistance bands alone, as you’ll reach a maximum resistance.” Eventually, you may need to introduce weights into your training routine to get stronger, Agénor adds.
How do resistance bands compare to free weights?
Both resistance bands and free weights are great for strength training. “Your muscles don’t care if you’re using bands or weights—the important thing is reaching muscle failure, which is when you’re slowing down or unable to perform more reps,” Fung says.
Are resistance bands suitable for older adults or those with mobility challenges?