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These nifty bits of kit deserve a spot in your gym bag Bosu Ball Core
Looking to get in a killer workout from the comfort of your living room? It’s time to add the humble resistance band to your home gym arsenal. According to Paola di Lanzo, founder of Paola’s BodyBarre, it’s the most underrated, versatile piece of kit you can buy.
“From improving muscle strength and enhancing mobility to reducing the risk of injury and providing a low-impact way to keep fit, there are countless benefits to incorporating resistance bands into your exercise routine,” she says.
And, unlike bulky home gym equipment like treadmills, exercise bikes and rowing machines, the best resistance bands won't take over your entire living space and can be easily slipped into your suitcase if you want to keep up your fitness regime when you’re travelling.
Whether you’re looking to work on your flexibility or aiming to pull off your first pull-up, here’s a handy list of the best resistance bands to help you build a stronger body. Scroll on for in-depth reviews, plus everything you need to know about these stretchy strips of elastic...
These large elastic bands come in various lengths, thicknesses and tensions and are used to work the muscles, improving strength and tone.
“Unlike dumbbells or kettlebells, which are just as heavy throughout an entire exercise, resistance bands become more challenging as they’re put under pressure and pulled apart,” explains Jack Claxton, personal trainer at David Lloyd Clubs.
“Some can be looped around your arms or legs, but longer bands can be tied to anchor points, like a wall, table leg, bed frame or even underneath your feet.”
Versatility: They can be used to perform just about every exercise you might do with a dumbbell, and you can easily create a comprehensive full-body workout using minimal space and a single resistance band.
Low impact: “Unlike heavy weights or high intensity training, these bands provide a joint-friendly form of resistance that’s gentle on the body but still delivers effective results,” says di Lanzo. So, if you’re struggling with an injury or you’ve got long-suffering knees, you can still maintain your fitness levels without putting your body under unnecessary strain.
Strength building: Despite what you may think, you don’t need weights to build strength in your muscles. “Resistance bands offer a controlled yet challenging form of resistance that targets various muscle groups,” says di Lanzo. “And as we age, maintaining muscle strength becomes increasingly important for overall mobility and functionality.”
Evidence backs up their strength training benefits, with one 2019 study revealing that resistance bands can provide similar strength gains to weightlifting.
They’re scalable: As resistance bands come in different weights, they’re suitable for all experience levels, whether you’re an exercise newbie or a fitness pro. They can also help you progress. Once you’ve perfected a move and could do with a little extra challenge, you can increase the resistance by opting for a heavier band – no need for an extra set of dumbbells to keep improving. In the same vein, you can use them to modify exercises like pull-ups until you feel strong enough to do them without assistance.
Safety: There’s far less risk of injury when it comes to using resistance bands in comparison with weights – there’s no need worry about dropping it on your foot for a start. As such, they’re great if you’re new to strength training, pregnant or recovering from an injury, says Claxton.
Portability: Some people don’t want dumbbells and hefty gym equipment cluttering up their home. Happily, the best resistance bands are neat, compact and can be easily stowed away. “They’re extremely lightweight and portable, so you can use them in your hotel room, garden or in the corner of a busy gym,” says Claxton.
They’re affordable: Resistance bands are extremely cost-effective. They’re on the affordable end of the home gym equipment scale (basic designs start from as little as £5), yet they still provide an effective full-body workout.
They offer increased range of motion: For those who struggle with stiffness or joint discomfort, di Lanzo says resistance bands can be extremely helpful. “They allow for a wide range of motion, which can help improve joint stability and flexibility, and there are numerous mobility exercises you can do with light bands.”
She adds that because many resistance band exercises engage multiple muscle groups at once, they can also improve your balance and coordination. “This is great as we get older as it can help to enhance our stability and reduce our risk of falls.”
There are a range of different styles to choose from, and which one is best for you will depend on your experience level and what you’ll be using it for. These are the main designs to consider.
Loop bands: Also known as mini bands, these are short, flat strips that form a continuous loop. They’re great for activating and training the lower body muscles, including the glutes, thighs and hips. You can put them around your thighs and work against the resistance during exercises such as squats, glute bridges, fire hydrants and crab walks.
They can also be used for upper body exercises like shoulder press and lat pulldowns.
Long bands: These are longer and thinner than classic loop bands. A versatile option, they can be used for lower and upper body exercises. You can also use them to perform assisted pull-ups, bicep curls and push-ups.
Tube bands: These are long resistance bands that come with handles at each end, making them easier to anchor and grip. They can be used for all manner of exercises from rows and squats to tricep extensions and lunges.
Therapy bands: These stretchy bands are made of elastic or rubber and offer light resistance. They’re best for stretching, mobility workouts and rehab exercises.
It’s also important to consider the weight of the band. They’re split into five categories including extra light, light, medium, heavy, extra heavy. We’d suggest buying a set that contains a range of different weights so you can chop and change as needed.
This resistance band set from our friends at Lululemon includes three loop bands of light, medium and heavy resistance levels, so you can choose between them depending on your workout. The thick fabric material feels extremely luxe and there’s no fear of the band snapping while you squat.
If you’re after a top-quality set of bands to activate your lower body muscles or add some load to your leg days, you can’t go wrong. To keep them fresh and as good-as-new, hand wash and leave them to air dry.
Part of Les Mills’ extensive exercise equipment range, this tube resistance band can be used for the brand’s on-demand workouts or your own sessions. The durable band is great for lower body, upper body and core workouts.
The grippy handles feel secure and comfortable to hold and the flat design means it feels stable underfoot, too. Unlike many bands, which are made from latex, this one uses TPE, so it’s suitable for those with allergies.
It should provide more than enough resistance for most, but if you’re advanced and want an extra burn, there’s also a heavy option.
If you’re serious about upgrading your home workouts, this impressive band and bar set should be on your radar. Granted, it’s not cheap, but comes with a detachable bar, a belt and six resistance bands with handles, so you can use it for countless moves to target the whole body.
It also boasts lifetime access to the Gymproluxe app, which is packed with follow-along workouts to help you get the most out of the bands. What’s more, it comes with a neat, lightweight travel case that you can take with you on the go.
If you want to give resistance bands a try but you don’t fancy splashing out, may we suggest this great value option from Gritin. You get five elastic loop bands of varying weights so you can keep challenging yourself and work different muscle groups.
They’re lightweight and come with a nifty little carry bag so you can store them neatly in your gym bag. For under £15, they’re a great beginner-friendly choice.
If you’re trying to build some strength in your quads and glutes, this heavy Gymshark loop band will help ramp up your workouts. The thick fabric is designed to feel comfortable against the skin, and features silicone taping to keep it in place and stop it sliding around as you move.
It also comes with a nifty travel bag for slipping into your gym bag or travel case, should you want to work on your squats while you’re on holiday. Not quite ready for a heavy band? Gymshark also offers light and medium resistance glute options to suit all needs.
This long, super stretchy, low-resistance band is ideal for mobility and rehab exercises as well as stretching. It’s also great for at-home Pilates workouts, helping to support the body and make advanced moves more achievable, or make certain moves more challenging.
To keep it in tip-top condition, the brand suggests gently wiping it down with warm water after use and sprinkling it with talc from time to time.
TXR is known for its suspension trainers, but the brand’s resistance bands are also worth considering. This kit comes with four long resistance bands and two ergonomic handles, making them a doddle to grip (even with sweaty hands) and manoeuvre for certain exercises. The handles also have slits in them, so you can swap the bands in a matter of seconds.
With your purchase, you can enjoy a 30-day trial of the TXR training app, which spans hundreds of on-demand and live workouts with expert trainers.
Mastering the elusive pull-up is no easy feat, but this long resistance band will help you get there – simply loop it around a pull-up bar, place your foot into the bottom of the loop and it will help you shoot back up to the top.
As you build strength and need less support, you can transition to a lighter band, with five different support levels available. The material is durable and features anti-snap technology, so you don't have to worry about it pinging in your face, either. Bonus.
Latex bands often pinch the skin, but this Meglio offering is made from thermoplastic rubber, which is designed to feel smooth and comfy. As a bonus, it’s suitable for those with latex allergies.
The ultra stretchy design is a top choice if you’ve got physio exercises to do at home or you’re in need of a good stretch after a long run. Like the Domyos band above, you can also use this for yoga and Pilates sessions. Whichever weight you go for (there are five in total), the featherlight band is a cinch to store and use when required. For under £6, it’s extremely affordable, too.
We're big fans of Technogym equipment and the brand's tube resistance bands are no different. Made from durable fabric, they won't fall apart after a couple of uses, and the handles have been designed to provide a strong, sturdy grip throughout your workout.
The set comes with three bands offering different resistance levels, along with access to the extensive Technogym app, where you can follow guided routines to help you get the most out of your bands.
This resistance band set has everything you need to get in a good workout, wherever you are. It provides three quality resistance bands, a door anchor and a cotton carry pouch for storing safely in your bag.
In need of some exercise inspiration? Scan the QR code on the box to access the five expert-led coaching sessions.
Rolyan offers rolls of resistance therapy bands, with a range of weight levels to choose from, including light, medium and extra heavy. These types of bands are often used by physios and are brilliant for physical therapy and rehab exercises.
You can cut the roll to your desired length and loop it onto a door handle, a tree or wrap it around your hands or feet.
The second Les Mills option in this round-up, we love the brand's Sculpt Bands for their uber thick, comfortable fabric. Unlike many bands on the market they feel lovely and soft against the skin and won't dig in or pinch.
They come in three different weights to accommodate all experience levels and they look good, too.
Priyankaa is our senior health and wellness writer, specialising in expert-tested reviews and roundups on the latest health and fitness products. From walking boots to running machines, Priyankaa has written about hundreds of products and is passionate about providing in-depth, unbiased reviews. Plus, as an avid runner and gymgoer, she knows exactly what to look for when finding the right gymwear, fitness tracker or earphones. Priyankaa has an MA in Magazine Journalism from Cardiff University and over five years’ experience in health and fitness journalism. Priyankaa has written for Stylist’s Strong Women Training Club, where she regularly wrote about diversity in the fitness industry, nutrition tips, training advice and her experience completing various fitness challenges.
She has also written for a variety of publications including Business Insider, Glamour, Bustle, Metro, HuffPost UK, gal-dem and more.
Outside of work, Priyankaa can usually be found trying out a new gym class, seeking out London's best eats or watching a Spanish TV show in a bid to keep up her language skills.
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