It’s No Stretch: Resistance Bands Are a Great Way to Work Out
They’re not the most heavy-duty bands out there, and over time, they’ll start to lose some stretch. But for someone new to resistance training, they’re easy to get the hang of and cost less than a takeout lunch. Chung often recommends bands like these to help beginners build body awareness. “They’re a great way to introduce load in a way that’s safe and scalable,” he tells me.
Best Resistance Bands for Strength Training: Rogue Monster Bands
These are the bands I reach for when I want to simulate serious weight—think deadlifts, squats, or assisted pull-ups. They’re thick, tough, and offer more resistance than most people will ever need. Unlike flimsier options, these don’t stretch out or fray, even after years of use. If I’m training without a barbell, I can anchor one of these and still get a challenging hinge pattern or press variation.
Chung often uses high-resistance bands like these to replace traditional weights in compound lifts—things like banded presses, rows, or squats. But he cautions that the band has to match the exercise. “If you’re trying to challenge a compound movement, you really want to get comfortable pushing and stretching the band further,” he says. Choosing a band that’s too light or unstable, he adds, can actually limit your ability to generate force.
They’re not the most beginner-friendly—they’re thick and can be tough to grip without gloves—but if you’re already lifting and want to replicate gym-style intensity with minimal equipment, they’re up for the job.
Best Resistance Bands with Handles: Bodylastics Stackable Resistance Bands Set
This set is the closest thing I’ve found to a portable cable machine. Each tube is color-coded and clips into padded handles or ankle straps using carabiners, so you can stack resistance depending on what you’re training. I’ve used it for presses, rows, curls—you name it. The internal safety cords are a smart touch, especially when you’re pushing heavier tension and want peace of mind mid-rep.
For multi-joint movements like chest presses or bent-over rows, the fixed handles provide better grip and alignment than loop bands, which can dig into your hands or slip mid-rep. “If you’re trying to do compound exercises, you’re probably going to want to use more of a tubular band with handles,” Chung says.
There’s a bit of a learning curve, and the whole kit takes up more room than a set of loops. But if you want a full-body resistance system that travels well and supports a wide variety of workouts, this one’s hard to beat.
Best Fabric Resistance Bands: Reformer Loops Resistance Loop Set
If you prefer the feel of fabric bands over latex, this set offers a solid mix of comfort, control, and tension. Each loop is wide and soft with an inner grip that keeps the band securely in place—no rolling, bunching, or pinching mid-move. The resistance levels lean toward the heavier side, making them a good choice for lower-body training where you want to create serious tension.
While they don’t have the stretch or elasticity of latex, they excel at exercises like glute bridges, side steps, and squats—especially when you want to slow things down and focus on control. Chung often recommends going heavier with bands for exactly that reason.
Best Resistance Bands for Travel: TheraBand Resistance Bands Set
These are the bands I always pack when I travel. They weigh next to nothing, fold down to the size of a napkin, and are just enough to make bodyweight work more effective when I’m away from the gym. I’ve used them for dynamic warm-ups, banded core work, and shoulder mobility sessions in everything from hotel rooms to client warm-ups.
One of the things I like most is how customizable they are. Because the bands are flat strips rather than loops or tubes, you can tie them at different lengths depending on what you need, or leave them open-ended for stretches or shoulder pass-throughs.
Chung noted that this lighter style of band can be especially useful for mobility-focused movements. That makes them ideal for things like hip openers, chest expansion work, or simply priming the joints before heavier lifting.
They’re not meant to replace heavier options if you’re looking to build strength, but for travel or muscle activations, they’re about as convenient and versatile as it gets.
Best Resistance Bands for Rehab: Perform Better Mini Bands
These mini bands are staples in rehab clinics and training rooms for a reason. They’re lightweight, easy to use, and just the right size for glute bridges, clamshells, shoulder activation, or core stability work. I’ve used them as a warm-up tool before lifting, during mobility circuits, and to add a little extra burn to bodyweight sessions.
They won’t give you the high tension needed for strength-building movements, but that’s not really the point. These shine when you’re looking to activate smaller muscle groups, rehab an injury, or focus on control and positioning. While Chung emphasizes the importance of progressive overload for strength gains, he notes that lighter bands still serve an important purpose in a mobility routine.
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What to Look for in Resistance Bands
Material: The best resistance bands hold up to repeated stretching without fraying, snapping, or losing tension. Latex bands offer great stretch and elasticity, but they degrade over time. Fabric options stay in place and last longer, although they offer less range of motion. Either way, durability comes down to using the right band for the right exercise and knowing when to level up. Chung points out that many people overuse lighter bands because they allow for more movement, but that doesn’t mean they’re doing more. He compares it to weight training: You might be able to perform more reps with a lighter load, but it’s the heavier resistance that leads to greater strength gains. “The intensity you get from trying and testing [a heavier band] actually builds more strength,” he says.
