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Bigger isn’t always better. 

Be it dumbbells, barbells, or full-size machines, sometimes all you really need is something simple…like resistance bands.

They have countless benefits and are extremely effective… so much so, physical therapists throughout the country regularly incorporate them into their rehabilitation.

It’s surprising how often people tend to overlook them despite their usefulness.

Just completing a few repetitions with the right tension will have your muscle fibers firing like crazy. 

So, as long as you’re not seeking a Mr. Olympia title, resistance bands should provide you with all of the strength training you’ll need. 

Aside from just its effectiveness, there are many other reasons why you should buy resistance bands.


Resistance bands are simply one of the most versatile pieces of equipment, especially, now that they have come out with more modern tools like resistance bars and suspension trainers

Use them for common/typical strength training routines like curls and squats or use them in combination with other equipment.  

You’ll find advanced users adding resistance by attaching the bands to barbells or other similar equipment where constant tension is desired.

Many people incorporate bands into their bodyweight workouts such as pushups or lunges, it’s really a matter of creativity.

You can execute more exercises with one band than you could with any home gym… allowing you to target virtually every muscle group.


This is one of the greatest benefits of resistance bands. Take them with you anywhere and use them wherever you go.  

You don’t need a lot of room so they’re perfect for those with limited space or who travel a lot.  If you live in a small apartment or if you’re in your hotel room, pull them out of your bag, pick a spot and get to work.

Use them indoors or outdoors, at home or at work, take them with you on vacation… use them anywhere.

No Spotter Needed  

Another great benefit is that you don’t need a spotter with resistance bands.  They allow you to perform any exercise without the need for assistance.  

Go as heavy as you want as the dangers that go along with weight lifting are virtually eliminated.

The only concern you’ll have is if the bands snap so do yourself a favor and inspect the bands before each use…and keep them out of the sun for extended periods.  


Resistance bands are one of the most affordable fitness tools available… with the exception of the new resistance bars and suspension straps.  Those can reach upwards of $200 or more.  

But regular resistance bands are much cheaper than any other piece of home gym equipment.  

You can get good, reputable band sets for about $30.  Some will cost more depending on a number of factors but a $30 set is about all you’ll need.

Very Effective 

As it was mentioned before, as long as you’re not competing, resistance bands are really all you need to outfit your home gym. As underrated as they may be, bands are just as effective as free weights.  

Resistance bands challenge your muscles in different ways.  Unlike free weights, there is constant resistance and the further you stretch the bands the heavier the resistance.

Studies have shown that load resistance increases at the peak of the movement with resistance bands and reaches the middle of the movement with free weights.

Great for Physical Therapy

In addition to complimenting weight training and improving physical performance, resistance bands are an effective and multifunctional tool used by physical therapists everywhere.  If used correctly, the bands help isolate specific areas for strength and rehabilitation.

Types of Bands

There are various types of resistance bands. 

Tubes, bands, bands with bars, suspension straps, and probably a few more not mentioned.  

All are extremely effective… some more than others.

Loop Bands

These are the flat bands with an enclosed loop that look like oversized rubber bands.  

The loop design allows the bands to be used in a variety of ways – People use them for added bodyweight resistance for exercises like push ups, squats, and shoulder presses; added resistance to weight exercises in order to increase tension at the apex of your lift; physical therapy to assist with recovery.  


Tubes are another type of great resistance band. As with other bands, the tubes provide most of the same benefits with one exception; tubes have accessories that are either a part of or can be attached to the bands.  

Handles are mainly used with these bands but those that have detachable handles can also be used with door anchors and bars.

Therapy Flat Bands

These are open-ended, long, flat bands that are used for low-impact strength training.  The lightweight physical property of these bands make them ideal for physical therapy and rehabilitation, Pilates, and stretching.  

Resistance Band Accessories

Resistance bands are effective by themselves but there are a number of accessories or kits that you can use in combination with them.

The most common are handles, straps, and anchors and are usually included with the tubes/chords.  

There are also bars and most recently, bows.  Each are utilized the same way but the bow is wider.  

The bands are connected or hung at both ends of the bar and can be used for a variety of exercises including chest, arms, shoulder, back, and legs.

Resistance Levels

Resistance bands come in varying resistance levels and are color-coded according to that level.

The color progression is followed by most if not all manufacturers:

Most users choose multiple bands for different muscle groups.