Resistance bands are cheap, portable and effective for strength training, rehab and warm-ups. You can train every major muscle group with a set of loop bands and mini bands.
Types of bands
| Type | Best for |
|---|---|
| Tube bands with handles | Presses, rows and curls |
| Long loop bands | Squats, deadlifts, pull-up assistance |
| Mini bands | Glutes and hips |
| Flat therapy bands | Rehab and light shoulder work |
Best exercises by body part
| Body part | Exercises |
|---|---|
| Legs and glutes | Squat, Romanian deadlift, lateral walk, glute bridge |
| Back | Row, pull-apart, lat pulldown |
| Chest | Chest press, banded push-up |
| Shoulders | Overhead press, lateral raise, face pull |
| Arms | Curl, triceps extension |
| Core | Pallof press, woodchop |
For full routines, see our upper body band workout and lower body band workout.
Safety
- Check bands for nicks or tears before each use.
- Anchor securely and control the return.
- Keep bands away from your face.
This article is general information, not medical advice. Check with a doctor or qualified professional before starting a new exercise program, especially if you have an injury or health condition.
Frequently asked questions
Are resistance bands as good as weights?
They can build strength and muscle, though heavy loading is easier with weights.
Which band resistance should I start with?
One that lets you finish 12 to 15 reps with the last few feeling hard.
How long do bands last?
Months to years; replace them at the first sign of damage.
