StrengthandConditioningResearch.com tells us that resistance bands may give us muscle training similar to weights – and sometimes better. Here are their reasons:

  • There is a lower amount of force on the joints than with weights. This means more stimulus to the muscles and less chance of injury.
  • With parts of weight exercise, the muscles are not doing much work due to lack of gravity (such as in the top of the biceps curl). With bands, the greater resistance is at the strongest point of the motion.
  • The constant tension of bands requires stabilization of our bodies and it is difficult to cheat by using momentum in the movements.

  • Resistance bands are extremely effective for athletic training. This is due to the variable resistance, increased load and instability. They are often used for speed and agility drills. When combined with weights, studies show that weight training loads are amplified.
  • There are more exercise options with resistance bands than with weights. More body positions are possible, vertical or horizontal.

Personally, I like resistance bands because of their low cost, their portability when traveling and the lack of space needed at home. I use them for physical therapy, as well as for muscle training with high reps.

There are several different types of resistance bands. Those most commonly used are:

  • Standard therapy bands – long, wide, flat, thin pieces of rubber. I have used these in physical therapy.
  • Tube resistance bands – long tubular bands, usually with handles at the ends. I use these with door anchors.
  • Large bands that are made in a large round loop.
  • Mini bands – a smaller form of loop bands that may be tied around hips, legs, ankles or arms. See below.


This video briefly explains how tube resistance bands work. They are well known and widely used.

See this video for how a door anchor is used. I use a door anchor at home. They generally come with sets of of resistance bands.

Here is a full body routine, primarily with resistance bands with handles.

This video shows a loop resistance band workout for ladies.

Here is a muscle building routine with resistance bands and handles


Prevention has listed the top resistance bands by different categories. They are available at Amazon.

A brief explanation of my association with Amazon: I am both a customer and affiliate of Amazon. I use their links in my articles when they are relevant. When the links are converted to purchases, I may earn commissions. This is affiliate marketing. See my upper menu – “Become an affiliate marketer” for information on how this works.

Here are the top rated resistance bands:

Best overall Leekey resistance band set

Best value Fit Simply resistance bands

Best setWhatafit resistance band set

Best beginner bandsTheraband resistance bands

Best cotton bands Walito resistance bands

Rave reviewsWSAKOUE pull-up bands

Best with handlesSPRI Xertube

Best durabilitySPRI braided Xertube

Best rings FOMI 7-ring resistance band


In my personal workouts, I have used a set very similar to the Whatafit set of bands shown above. My preference has been to use the door anchor for ease of pulling the bands toward me in a rowing motion for back development. I also pull the bands backward from the door by straightening my arms at the elbows for triceps work. For my chest, I sometimes face away from the door and pull the bands around my upper body to meet at mid chest.

I have used the exact Fit Simply set shown above for physical therapy and sometimes for biceps by curling with one hand and resisting with the other. They are less than $7.

Based on my experience, I would recommend resistance bands for these three situations:

  • For beginners at home, who want to get started with resistance training in the simplest and most inexpensive manner
  • For those of any age who need a fast, yet effective workout
  • For seniors who are still working out, but have a special need to protect their joints from possible damage by barbells or dumbbells

As in every form of exercise I know, the resistance bands will give us effective results if we use them consistently and with correct form.

Please leave me any comments or questions in the “Comments” section below. Or email me, richard@myworkoutathome.com.

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