Resistance Bands

Resistance bands are one of the most versatile and affordable training tools available. Compact, lightweight and deployable anywhere, they give resistance in strength training, help with pull-ups as assistance, are used for activation work and warm-up and are indispensable in rehabilitation and mobility work. With one set of resistance bands of different strengths you do hundreds of exercises for the whole body.

The range runs from thin mini bands and loop bands for hip and glute activation to heavy pull-up bands for assistance with pull-ups and dips and progressive resistance training. The main selection criteria are the type of use you are looking for, the resistance strength that matches your level and whether you choose a closed loop band or a long band with handles. Also view our complete range of small fitness equipment for all supplementary training products.

Why resistance bands are indispensable in every home gym

Resistance bands offer a unique training stimulus that free weights cannot give: the resistance increases as the band is stretched further. At the end of a movement, where muscles are strongest, the resistance is highest. That gives a continuous tension through the full range of motion that is less pronounced with dumbbells and barbells.

In addition resistance bands are particularly accessible: compact enough for a travel bag, affordable enough for a complete set of multiple strengths and safe enough for use by all levels from beginner to professional athlete. Also read our blog starting with strength training for more explanation about effectively deploying resistance bands in a strength schedule.

Which resistance band suits you?

The right choice depends on the type of training you want to perform and your training level. The following scenarios help you quickly find the right direction.

You want to activate your glutes and hips before training or as an independent exercise: Choose a mini band or loop band to place around your knees or ankles. Mini bands are short closed bands specifically designed for hip, glute and leg activation exercises such as clamshells, lateral walks and glute bridges. Light in resistance and ideal as a warm-up for leg training or as a standalone glute activation routine. Combine with our range of fitness balls for a complete core and stability setup.

You want to learn pull-ups or do more repetitions at pull-ups and dips: Choose a heavy closed pull-up band. You hang the band on the pull-up bar and place your foot or knee in it for an upward support that takes part of your bodyweight away. The heavier the band the more support. Start with a heavy band and build gradually to lighter bands as you get stronger. Combine with our range of power racks and dip stations or pull-up bars for the ideal pull-up setup.

You want to add extra resistance to barbell exercises such as squats and bench press: Attach a heavy resistance band to the frame of your squat rack and loop the band over the barbell. The band adds progressive resistance to the movement where the resistance is highest in the strongest position of the exercise. An effective method for advanced athletes who want to break through their strength performances. Also view our range of power racks for the associated setup.

You are recovering from an injury and want to build strength in a controlled way: Resistance bands are a standard tool in physiotherapy and rehabilitation due to the gradual, controlled resistance that lacks the shock-loading character of free weights on joints. Start with the lightest resistance and build up gradually. Always consult your physiotherapist before starting rehabilitation training.

You want to train at home without equipment on a small surface: A set of resistance bands of different strengths replaces a large part of the functionality of a cable trainer. Back, shoulders, arms, legs and glutes are all effectively trainable with bands attached to a door, pole or other fixed point. Compact and immediately storable for use in small home gyms. Also read our blog the 12 best strength exercises at home for exercises where you can effectively deploy resistance bands.

You want to improve your mobility and flexibility via resistance bands: Resistance bands are excellent for assisted stretching exercises where the band supports a body part in a stretched position. Hamstring stretches, shoulder dislocates and hip flexor stretches are more effective and safer with a band as support. Combine with our range of yoga and recovery products for a complete mobility routine.

What types of resistance bands are there?

Mini bands and loop bands

Short closed loop bands of latex or fabric for around the knees, ankles or wrists. Primarily used for hip and glute activation exercises, lateral walks, clamshells and glute bridges. Available in sets with multiple resistance levels from light to heavy. Fabric mini bands are softer on the skin than latex bands and shift less during movements. Latex mini bands give more resistance per diameter.

Long closed loop bands (pull-up bands)

Long closed loop bands of latex in different thicknesses for pull-up assistance, heavy resistance training and barbell band training. The thicker the band the more resistance and the more support with pull-ups. Available in resistance levels of approximately 5kg to more than 100kg resistance depending on the thickness. A set of multiple thicknesses gives the most progression possibilities.

Tube bands with handles

Longer elastic tubes with ergonomic handles at both ends for a wide range of standing and seated exercises for chest, back, shoulders and arms. Included door attachment makes it possible to attach the band for tricep pushdowns, rows and chest press variations. Practical for home use without other attachment points.

Figure 8 bands

Short bands in the shape of an 8 with two loops for arm and shoulder training. Compact and simple to use for bicep curls, lateral raises and shoulder retraction exercises. Popular in rehabilitation and physiotherapy practices for controlled arm and shoulder training.

How do you choose the right resistance strength?

Resistance bands are available in multiple strengths from extra light to extra heavy. The right strength depends on the exercise and target muscle group. As a guideline choose a band where you can perform 10 to 15 repetitions with correct technique where the last repetitions are challenging but not impossible.

For small muscle groups such as shoulders and arms start with lighter bands. For large muscle groups such as legs, glutes and back choose heavier bands. For pull-up assistance choose a band where you can comfortably perform pull-ups and build gradually to lighter bands as you get stronger. A set of 3 to 5 resistance levels gives the most flexibility for all exercises and all muscle groups.

What to look for when buying?

Material: latex or fabric

Latex bands are the most common choice for pure resistance training. They are elastic, durable and available in a wide resistance range. Fabric bands are softer on the skin, shift less and are pleasant for activation exercises around the legs. Check with latex bands whether you have no latex allergy before purchasing.

Set or individual band

A set of resistance bands of multiple strengths is the most practical purchase for most athletes. A set gives you the flexibility to choose the right resistance for each exercise and each muscle group and to progressively build up as you get stronger. Individual bands make sense if you want to add a specific strength to an existing set.

Length and width

Longer bands give more stretch range for exercises where you stand far from the attachment point. Wider bands are more durable and give a more even resistance distribution over a larger surface. With pull-up bands check whether the length is sufficient for use on your pull-up bar or squat rack.

Durability

Check the bands regularly for tears, notches or fading that indicate reduced elasticity. A damaged resistance band can tear during use which can be dangerous. Store resistance bands out of direct sunlight and away from sharp objects for the longest lifespan.

Our advice: Preferably buy a set of resistance bands with multiple strengths instead of one individual band. The flexibility to adjust the resistance per exercise and muscle group is essential for effective training and for progressive loading over time. Always start with a lighter band than you think you need and build up. Always lay a fitness mat for floor exercises with resistance bands for extra comfort.

Who are resistance bands suitable for?

• Beginners who want to start with resistance training in a low-threshold way without expensive equipment.
• Advanced athletes who want pull-up assistance, want to attach bands to a barbell or want to add extra activation work to their training.
• Athletes in rehabilitation who want to build strength in a controlled and safe way with a gradual resistance build-up.
• Travellers and home athletes who are looking for a compact and lightweight training set for use anywhere without fixed equipment.
• Athletes who want to improve their mobility via assisted stretching exercises for hamstrings, hips and shoulders.

Combine resistance bands with our range of suspension trainers for a complete bodyweight and resistance training setup without fixed equipment. Also view our range of strength accessories for supplementary training tools.

Need help with your choice?

We will be happy to help you. You can reach our specialists by phone on +31 (0)413-256800, send an email or visit our fitness store in Volkel, the Netherlands.

Frequently asked questions about resistance bands

What is the difference between a mini band and a pull-up band?

A mini band is a short closed loop band for around the knees or ankles for activation exercises and leg and glute training. A pull-up band is a longer and thicker closed loop band for pull-up assistance, heavy resistance training and barbell band training. Mini bands are thinner and shorter, pull-up bands are longer and available in heavier resistance levels up to more than 100kg resistance at maximum stretch.

How do I use a resistance band with pull-ups?

Hang the band on your pull-up bar or the upper part of your power rack. Leave a loop hanging at the bottom and place your knee or foot in it. The heavier the band the more support and the easier the pull-up. Build gradually to lighter bands as you get stronger until you can do pull-ups without band assistance.

Can resistance bands replace free weights?

Resistance bands are an excellent supplement to free weights but not a complete replacement. Bands give a different training stimulus where resistance increases with stretch. Free weights give an even load through the movement. For complete strength development a combination of both is most effective. As a standalone training tool bands are however already sufficient for beginners and athletes who train at home without equipment.

How long do resistance bands last?

With correct use and storage quality latex resistance bands last 1 to 3 years depending on use frequency. Check bands regularly for tears or fading. Store bands out of direct sunlight and away from sharp objects. Oils, creams and sweat attack latex bands over time. Fabric bands are generally more durable with frequent contact loading but less elastic than latex.

Are resistance bands suitable for rehabilitation?

Yes. Resistance bands are a standard tool in physiotherapy practices for rehabilitation due to the gradual, controllable resistance and the absence of shock loading on joints. They are also compact and safe enough for home use in rehabilitation protocols. Always consult your physiotherapist or doctor before starting rehabilitation training via resistance bands.