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The best resistance band for 2025, according to a certified personal trainer

I’m busy. You’re busy. We’re all busy and struggling to find ways to fit exercise into our hectic schedules. Even as a personal trainer, it can be challenging, so I make a point to take advantage of resources and tools that help maximize the time I have and make my workouts more efficient. To that end, the budget- and travel-friendly resistance band stands out as an incredibly flexible tool — quite literally. This lightweight piece of equipment can supplement body-weight exercises like clamshells and squats, assist with pull-ups, stand in for cable machines or act as a flexibility and mobility tool during injury rehabilitation.

“Resistance bands are incredibly versatile for training. You can work out anywhere, anytime, and you can target any muscle group. They’re also low-impact, so they’re perfect for people who have joint problems. Not only can resistance bands improve flexibility and balance, they’re great for strength and stability as well,” says Kalyn Harris, NASM-certified personal trainer and master trainer at Fit Athletic Club in Southern California.

“Resistance bands help you tone muscle, burn more calories and make your workouts more efficient. You can get more bang for your workout buck by adding a band to movements like squats or planks,” adds Millica McDowell, a physical therapist and VP on the foot education platform Gait Happens.

Resistance bands come in various forms, including mini-loop bands, tube bands, long loop bands and flat bands. Each provides similar training benefits — ranging from increasing stability and building strength to improving balance and flexibility — though some styles are better suited for specific exercises or goals. For instance, long, looped heavy bands are ideal for performing assisted pullups, while mini-loop bands are perfect for performing hip and glute exercises. Every style of band is also available at varied resistance levels, so you can tailor your training to your specific needs and goals.

“Light bands are great for beginners and rehabilitation, providing control and safety while you get used to the movements. Medium bands are your go-to for toning and strength training, giving you that sweet spot between challenge and control. Heavy bands are where the magic happens if you want to build muscle and push your limits. Longer bands give you full range of motion for complex moves, while shorter bands keep the focus tight on specific muscles,” shares Harris.

But which to choose? Finding the best resistance band can be a challenge given that there are hundreds of options on the market. To make the process easier, we did the research and testing for you. First, I used my own experience as a personal trainer and that of the physical therapists and trainers I interviewed to consider the factors someone should weigh when selecting a resistance band. I then researched the most popular options and brands on the market before selecting 13 bands to put to the test. I performed a range of exercises with each band and assessed its quality by looking at factors like durability, comfort, versatility and price. Read on to discover the best resistance band from each of the most popular categories.

Table of contents

Update, Jan. 21, 2025: We checked all product prices and availability and added a handy specs comparison chart at the bottom. Our number one pick for the best resistance band remains unchanged.

Best resistance band overall

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More resistance bands we like for 2025

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Types of resistance bands

There’s a variety of resistance bands available. Here’s a quick guide.

Flat or therapy bands

Flat bands, known as therapy bands, tend to be stretchier and less resistant. These bands are typically cut to a desired length and are what you’re most likely to see in a physical therapist’s office.

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They’re ideal for stretching, mobility work and injury rehabilitation.

Long-loop or heavy bands

Long-loop bands, sometimes called power resistance bands, are thick, durable looped bands used for strength training, pull-up assistance and adding resistance to barbell exercises. These bands tend to offer the heaviest resistance in the resistance band family.

“The greatest level of resistance you can purchase is equivalent to about 175 pounds! They are great for assisting with pull-ups, full-body workouts such as squats, physical therapy exercises, static stretching or dynamic warm-ups to increase range of motion,” says Meredith Castelli, a NASM-certified personal trainer, certified stretch therapist and IIN-certified holistic nutritionist.

Tube bands with handles

Tube bands don’t loop. Instead, the bands have handles at either end. Often, these are sold with a door anchor so you can use them like a cable machine at home.

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“The handles make them suitable for upper-body exercises like bicep curls and shoulder presses, as well as full-body workouts,” says John Bauer, an ISSA-certified personal trainer based in Sacramento, Calif. “The handles provide a good grip for both pulling and pushing exercises.”

Figure-8 bands

Figure-8 bands are similar to loop bands with the addition of soft handle grips. They are great for upper-body strengthening exercises.

Mini bands

Minibands are smaller, looped bands made of elastic or fabric. These bands are commonly used around your ankles, thighs, calves or wrists.

“For lower-body exercises, loop bands will provide adequate resistance for movements such as squats or lateral lunges,” says Cassandra Padula Burke, a certified personal trainer based in Maryland.

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Factors to consider when purchasing a resistance band

When picking a resistance band, consider resistance level, length and size, comfort, grip and durability.

  • Resistance level: “For strength training, focus on heavier, thicker bands that provide more resistance. If you are rehabilitating, use lighter bands with less resistance for more gentle movement. For flexibility and mobility, medium resistance bands that aid in dynamic stretching and flexibility exercises are great,” recommends Willis.

  • Band type: Mini-loop bands, flat therapy bands and figure-8 bands are easy to pack. If you’re working out in a home gym setting, long-loop bands and tube bands with handles are great additions. Longer bands can assist with full-body workouts, while you can target glutes and legs with shorter bands. Various band types can help you rotate between strengthening, flexibility and rehab exercises.

  • Material: Most bands are latex or fabric-based. “Latex is flexible and durable, but fabric is more comfortable and stays put,” notes Harris.

  • Handle comfort: If you opt for a tube band with handles or a figure-8 band, consider the grip of the handle. Some bands provide fabric coverings to maximize comfort.

  • Length and width: Bands are great — if they’re sized correctly! Make sure that the band is appropriate for your height and the exercises you plan to perform.

  • Durability: A snapping band can be uncomfortable! Consider the durability of your band to avoid wear and tear that can lead to broken bands. And if you do notice tearing or cracking, it’s time to replace your band.

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How we tested the best resistance bands

A lot of strength and mobility work went into our testing process!

First, I tapped into a network of certified personal trainers and physical therapists for insights on resistance bands and what to look for when making a purchase. I also got their feedback on their personal preferences for resistance bands and brands. This was important to help ensure that this list provides the best models available.

I then used my expertise as a NASM-certified personal trainer and recruited my sister, a NATA-certified athletic trainer and working industrial injury prevention specialist, to test out a variety of resistance bands. These bands were either sent for review by the companies I identified for testing or were available at our personal gyms.

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Over a few weeks, we tested a range of resistance band types across a mix of lower-body, upper-body, core and full-body exercises. We looked at durability, versatility, comfort and ease of use before rating and ranking our favorites.

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FAQs

How do I choose the right resistance level?

“Choose a band that provides enough resistance to challenge you but not so much that it compromises your form. Light resistance is good for beginners, warm-ups and rehabilitation. Medium is great for intermediate users or moderate-resistance exercises, and heavy resistance is great for advanced users or high-resistance exercises,” says Bauer.

Are resistance bands as effective as weights?

Resistance bands function by providing resistance to build strength. A 2019 study showed that training with resistance bands provided similar strength gains compared to conventional devices like weight machines and dumbbells. Other studies show they’re comparable to traditional devices in single-joint and multi-joint movements.

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Be sure to focus on quality movement and form to get the most effective — and safest — workout gains.

How long do resistance bands last?

Resistance bands’ lifespan varies based on quality and how often they’re used. If appropriately stored away from direct sunlight, resistance bands can last for years!

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Other resistance bands we tested

  • Amazon Basics Pull-Up Resistance Bands: While this is a great budget pick for a long-loop band, these bands weren’t as durable and showed signs of cracking. The bands smell rubbery and are only offered in two resistant levels.

  • Centr Workout Kit: Hailing from the Chris Hemsworth-faced brand, this kit contains fabric minibands and tube bands with handles, ankle straps and a door anchor. The fabric bands are durable, but the tube bands all felt similar regardless of resistance level. This is a good starter kit if you’re not looking for progressive overload!

  • Love Sweat Fitness Resistance Booty Bands: We loved the bright colors of these bands — using them as motivation to work out! The resistance levels of the three different bands are spot-on, and they are versatile and lightweight enough to take while you travel. That said, we found that the bands rolled up some while using them during glute exercises, which caused minor discomfort.

  • Perform Better Mini Bands: This is an affordable set of four mini-loop bands, but the resistance levels seemed a bit “off.” The light band didn’t seem durable and would likely tear easily, while the heavy band was slightly heavier than anticipated.

  • Gymshark Glute Bundle: This set of three fabric mini bands didn’t pinch or roll, but we noticed it was harder to adjust the bands on our legs, given the size of the bands. The light band also slipped down during workouts, though the medium and heavy bands stayed put.

  • Hyperwear Resistance Loop Bands: While the price of this five pack of resistance bands is a great selling point, we found that the bands didn’t match the resistance levels described, with the heavy band providing more medium-level resistance. The bands were comfortable to wear over the ankles and wrists but consistently rolled when placed above the knees.

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Best resistance band specs comparison chart

Type

# of bands in set

Resistance levels

Material

Living Fit Resistance Bands

Long loop

Six

Four — 5-25, 25-65, 40-80, 50-125, 60-175 and 70-200 lbs.

Natural latex

Theraband Latex Resistance Bands

Flat

Sold individually

Seven — Extra Thin, Thin, Medium, Heavy, Extra Heavy, Special Heavy, Super Heavy

Latex

Bodylastics Resistance Band Set

Tube

Six

Six — 3, 5, 8, 13, 19 and 23 lbs.

100% Malaysian latex

Fit Simplify Resistance Loop Bands

Mini-loop

Five

Five — X-Light, Light, Medium, Heavy, X-Heavy

Latex rubber

Recreation Sweat Resistance Bands 2.0

Mini-loop

Three

Three — Light, Medium, Heavy

Fabric, inner silicone grip

Rogue Echo Bands

Long loop

Sold individually

Eight — 9, 18, 30, 40, 65, 95, 115 and 225 lbs.

Latex rubber

Serious Steel 32″ Exercise and Resistance Bands

Long loop

Sold individually or in a set of six

Seven — 2-15, 5-35, 10-50, 25-80, 50-120, 60-150 and 80-200 lbs.

100% natural latex (99.9% free of soluble proteins)

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Meet our experts

  • Kalyn Harris, NASM certified personal trainer, Fit Athletic Club master trainer, San Diego, Calif.

  • Milica McDowell, doctor of physical therapy, certified exercise physiologist, VP of Operations at Gait Happens, Denver, Colo.

  • Meredith Castelli, NASM-certified personal trainer, certified stretch therapist, IIN-certified holistic nutritionist, Redondo Beach, Calif.

  • John Bauer, ISSA-certified trainer, Sacramento, Calif.

  • Jenna Willis, ISSA-certified celebrity fitness trainer, Los Angeles.

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