Best Resistance Bands for a Full-Body Workout

Best Value: Theraband Resistance Band Set

Amazon

Theraband is perfect for those who want to build your resistance band collection and get the most bang for your buck.

The set of resistance bands has three tension levels (color-coded as yellow, green and red) and is latex that will last a long time. The bands also don’t have handles, which allows you to transport them easily in your gym bag.

The exercise options are endless, and the set is extremely affordable.

Theraband Resistance Band Set Pros

• Affordable price: Because you are buying a full set, the price for these is excellent.
• Tension levels: Because the package comes with different tension bands, you can use them to target different areas of the body.

Theraband Resistance Band Set Cons

• Latex material: This set is latex. However, the company does make a non-latex rubber option.
• No straps: No straps could make it difficult to grab during exercise

Best for Pull-Ups: Serious Steel Assisted Pull Up Band

Amazon

The best band on the market that’ll give you the perfect pull-up is the Serious Steel Assisted Pull Up Band.

The bands come in six tension levels that will all help you get the perfect amount of strength training you need to do pullups and other types of exercise.

If you’re not sure how to use these sturdy bands, don’t worry. The pack comes with a guide on how to incorporate these into your workouts.

Serious Steel Pros

• Durable materials: These bands are built to last.
• Tension levels: These bands come in six tension levels so you can get the perfect amount for your exercise needs.
• Training guide: You get a free training guide with your purchase.

Serious Steel Cons

• Latex rubber: The material can be uncomfortable, and people with allergies to latex won’t be able to use this band.
• No sets: This company doesn’t sell bands in sets. If you want more than one, you’ll have to add each to your cart.

Best for Glutes: Bodylastics Anti-Snap Resistance Bands

Amazon

For a great lower-body workout, you’ll want a tubular resistance band that won’t snap. Incorporate these Bodylastics Resistance Bands into your squats and glutes workout for the best results.

They come in several different resistance types and are the highest grade of latex that will stretch into any exercise.

Bodylastics Anti-Snap Resistance Bands Pros

• Anti-snap technology: Snapping a band can be painful or distracting. These bands have the tech to help you avoid this situation.
• Clip tube: These are clip tube resistance bands, so you can choose your favorite type of handle or attach it to other workout equipment.
• Resistance levels: These bands have high resistance levels to help you get a great workout.

Bodylastics Anti-Snap Resistance Bands Cons

• Separate handles: If you want to attach a handle, you’ll need to purchase it separately.

Best for Building Muscle: SPRI Xertube Braided Band

Amazon

If building muscle is your goal, the SPRI Xertube Braided bands will be your best bet.

These bands are for people wanting to build muscle. The heavy-duty rubber creates maximum resistance so that you build muscle over time. The handles are durable and won’t hurt your hands during an intense workout.

Overall, these are the best bands to go with for those who are familiar with this type of equipment and want to focus on building.

SPRI Xertube Braided Band Pros

• Exercise options: These bands are excellent for multiple types of exercises.
• Heavy-Duty Build: The sturdy, braided band is excellent for heavy-duty workouts.

SPRI Xertube Braided Band Cons

• Advanced level: These bands will be too hard for beginners to use.
• No sets: These bands are only available as a single band purchase.

Editors' Choice: Rogue Monster Bands

Rogue Fitness

Our top choice for resistance bands is the Rogue Fitness’s Monster Resistance Bands.

We love these because they are some of the sturdiest and most versatile bands on the market.

The Rogue Monster bands are perfect for building muscle, pull up assistance, and even physical therapy practice. They offer some of the highest resistance levels on the market, up to 200LB, for those who are wanting a more heavy-duty practice.

Rogue Monster Bands Pros

• Band options: You can get these bands individually or in a full set, and they come in various colors or tension levels.
• Exercise potential: These bands are perfect for all types of exercise.
• Tension levels: If you’re looking for the highest tension levels available, you can get them from Rogue Fitness.

Rogue Monster Bands Cons

• Latex material: Not suitable for people with latex allergy

Types of Resistance Bands

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The most complex part of resistance bands is that they are not all the same.

They come in various shapes, sizes, and colors, and every type serves a different purpose.

To start, here are the 7 main types of resistance bands.

1.) Clip Tube

Clip Tube resistance bands are tubular bands that give you the option to remove and attach the handles because of the clip on each end.

Clip tube bands are excellent for exercising the lower body and the glutes. They are also useful for a full-body resistance workout.

Sometimes the handles aren’t included on these types of resistance bands so you can customize the type of handle that fits you best.

• Pros: The detachable handle means you can choose the most comfortable one for you.
• Cons: The clip can move, which could make it uncomfortable.

2.) Figure 8 bands

The figure 8 resistance band is in the shape of figure eight and has a plastic handle on each end.

The bands are shorter in length, which makes them useful for upper body workouts. The band is tubular, like the clip tube and compact options, and is available in several different resistance strengths.

• Pros: These bands are perfect for training the upper body.
• Cons: The shorter length is only suitable for upper body strength moves. You’ll need more than one band if you want to do other exercises.

3.) Fit Tube/Compact

A compact resistance band or “fit tube” is a long tube-shaped band that has plastic handles on the ends.

These bands are versatile. You can use them for all parts of the body, particularly the upper body, lower body, and arms.

• Pros: These are excellent for taller people because of the band’s length.
• Cons: Some people think the plastic handle is uncomfortable.

4.) Flats

Flats are also commonly referred to as therapy resistance bands.

Physical therapists recommend these bands for restorative, rehabilitation exercises because these bands are more gentle on the body.

Flat bands are flat surfaces, as the name suggests, and come in multiple resistance strengths to fit your needs.

• Pros: These are helpful for therapeutic exercises and rehabilitation.
• Cons: This type of band doesn’t have handles, making some exercises may be more difficult or uncomfortable.

5.) Lateral

Lateral bands are resistance bands that help you work out the lower body, especially the glutes, hips, and thighs.

The bands usually have Velcro cuffs that wrap around your ankle or knees.

People use lateral bands to do exercises with lateral movements. Because you use these on your ankle, they are usually about a foot long.

• Pros: People love these for lower-body workouts.
• Cons: Lateral bands are not suitable for people with sensitive knees.

6.) Pull-Up

If you want to do a pull-up or increase the number you can do, try this type of band. Some people call them pull-up assist bands because their primary use is for pull-ups.

Pull-up bands are typically flat surfaced and about 40 inches in length. They are strong enough to help pull up an adults body weight, but you should choose the color (resistance) based on how many pull-ups you know how to do on your own.

• Pros: These bands are long and thick, making them durable enough to assist in a pull-up.
• Cons: Certain lengths don’t work well for all body types.

7.) Ring

A ring resistance band is a small ring-shaped band that has a handle on each side.

These bands are shorter, usually around 1 foot long. People use ring bands for lower-body resistance training.

While ring bands are similar to fit tube and figure 8 band, a ring band’s shape is for different exercises.

• Pros: These bands are small and easy to transport.
• Cons: The types of exercises you can do are limited.

Types of Resistance Band Tension

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When shopping for resistance bands, you’ll notice that they come in various colors.

These colors aren’t usually for personalization — bands are color-coded to indicate the resistance strength.

Familiarize yourself with the various strengths because different muscles may require different strengths and because you may need to get a specific tension level depending on your experience.

Here are the main types of resistance band tension.

Light

Light resistance bands are the lightest color, which is usually yellow.

The yellow resistance bands have the stretchiest material for two reasons:

1. They are excellent for beginners who are not used to stronger levels of resistance.
2. They help the areas of your body that don’t need high resistance strengths. These muscles are usually in the upper body, like the shoulders, or lower body muscles like shins.

This level of tension also helps people using bands are part of a recovery process.

Medium

Medium level bands range from red to green, depending on the type of band and the brand.

These bands are not as stretchy as the light bands. They are for working out large muscles and building full body strength.

If you’ve graduated from the light bands and want more of a challenge, get a band with a medium level of tension.

Heavy

The heavy bands are the bands with most tension on the market, meaning they are the hardest to stretch.

The color range is usually blue to black, with black being the most resistance.

This type of resistance band is not recommended for someone new to exercising with resistance bands. The level of tension is extremely high, which could result in injury for people who are not prepared for it.

We recommend these bands for working out the larger muscle groups.

If you’ve built up to them after using lighter bands, these are also an excellent option for partner exercises.

Single Band vs. Band Set

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You have the option to purchase your resistance band in separate bands or band sets.

Purchasing a single band is choosing one specific style and color of a resistance band outright. Buying a band set gives you multiple styles and colors.

Single Band

If you only have a few key exercises to do with a resistance band, you may be fine with a single band. Let’s look at the pros and cons of a single band:

Single Band Pros

• You can mix and match your favorite options.
• You can get the best band for the type of exercise you do.
• You don’t have to buy a set and not using some of the bands.
• You will save money if you only want one or two bands.

Single Band Cons

• You might not know which one to buy when you are a beginner.
• You won’t get as much versatility.

Band Set

Think you’ll continue using resistance bands and want to incorporate them into a variety of different exercises? Perhaps a band set will be best.

Let’s take a look at the pros and cons of band sets:

Band Set Pros

• You get the full range of bands with one purchase.
• You can graduate to the next level without spending money after you’ve built resistance to the lighter bands.

Band Set Cons

• You will pay more money for a set.
• You usually don’t get as big of a variety in resistance styles in one set as opposed to buying. A set will often have only one type of band in different tension levels.

There’s no right or wrong purchase decision. Do what’s right for your fitness regime!

Frequently Asked Questions

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When people want to buy one of the best resistance band, buyers often have a lot of questions.

Here are the answers to some of the most common questions.

What Are the Materials in Resistance Bands?

Traditional resistance bands are usually either natural or synthetic latex rubber. They’re not unlike a large elastic band.

The type of material depends on the kind of band. If it is a band that has a handle, the handle and band are usually plastic. This material is elastic and stretchy, which makes it great for resistance training.

How Long Do Resistance Bands Last?

Good resistance bands are constructed from durable material that will be strong for years.

However, the amount of time that a resistance band will last depends on the person.

Like most fitness equipment, it depends on how often you use the band. If you’re using your resistance bands up to three to four times a week, you can expect for it to last around two years.

Over time, the tension will loosen and not provide the best resistance. When this happens, get a new band.

What Do the Colors on Resistance Bands Mean?

As mentioned above, resistance bands are color coordinated by light, medium, and heavy. Typically, the lighter the color, the lighter the resistance strength.

Most resistance bands go from yellow to black:

• Yellow: Light
• Red: Medium
• Green: Medium to Heavy
• Blue: Heavy
• Black: Heavy

The exact colors depend on the brand and type of band.

Are Resistance Bands the Same as Weights?

Resistance training with bands is different from lifting weights like dumbells because your body is working out different muscles.

While you are building up strength using resistance bands, you are working the muscles differently.

Resistance bands offer your body a diverse way to train. Because you can choose the resistance level and do several types of exercises, you can work out your muscles in ways that you can’t with a traditional free weight or kettlebell.

How Do I Use Resistance Bands?

Like many other kinds of exercise equipment, how you use a resistance band depends on the kind of exercise you want to do.

To get started, check to see if your band came with tips. If not, look online for workout videos for beginners, an instructions guide, or an instruction manual you can use.

You can also get a trainer at your local gym to help you.

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The next time you have your fitness tracker on and want to upgrade your workout routine, use this guide to help you select the best resistance band for your needs.