Types of Resistance Bands: Which One Should You Buy?

You type “resistance band” into a shopping site and get 4,000 results. Little stretchy circles, big flat loops, tubes with handles, fabric ones, latex ones, sets of five in rainbow colours. If you are a tired parent who just wants something to train with at home, it is easy to buy the wrong one and never use it. In this guide I explain the main types of resistance bands, what each one is actually good for, and which one I would buy first if I were you.

I use all of these in my classes and with my 1-1 clients in Archway. Each has a job. None of them is magic. The right band is the one that suits the exercises you will really do.

The 4 main types of resistance bands

1. Mini loop bands

These are the small circles, roughly 30 cm across, usually thin latex. You put them around your thighs, just above the knees, or around your ankles.

• Best for: glutes and hips. Crab walks, clamshells, glute bridges, side steps.
• Good points: cheap, tiny, fit in a coat pocket or a nappy bag.
• Downsides: thin latex ones can roll up your leg or pinch skin, and they snap more easily. Not much use for the upper body.

2. Fabric hip bands

A wider, cloth version of the mini band. Same position on the legs, but they do not roll and they usually feel stronger.

• Best for: squats, bridges and hip thrusts where you want to push your knees out.
• Good points: comfortable, last for ages, do not pull leg hair.
• Downsides: less stretch, so they only suit a short range of movement.

3. Long loop bands (power bands)

The big flat loops, about 2 metres round, sold in different thicknesses. These are the most versatile band you can own.

• Best for: rows, presses, pull-aparts, assisted pull-ups, good mornings, banded squats.
• Good points: you can stand on them, wrap them around your back, or loop them over a pull-up bar. Thicker ones are tough enough for strong adults.
• Downsides: they can be awkward to grip for some moves, and very thick ones are too strong for beginners.

4. Tube bands with handles

A rubber tube with a handle on each end, often with a door anchor and clips so you can swap tubes.

• Best for: anything that feels like a gym cable machine: chest press, rows, bicep curls, shoulder raises.
• Good points: comfortable to hold, easy for beginners to understand.
• Downsides: the clips and handles are the weak point, so check them often. They are bulkier to store.

Other types you might see

• Flat therapy bands. Long strips with no loop, often used by physios for rehab. Light and useful for shoulder and knee exercises, but you have to tie or wrap them.
• Figure-of-eight bands. Two small handles joined by a short tube. Handy for upper body moves in a small space, but limited range.
• Pull-up assistance bands. These are just long loop bands in very thick sizes. You hang one from a bar and stand or kneel in it to take some of your weight.

Latex or fabric?

Most bands are latex rubber. If you or anyone in your house has a latex allergy, look for bands labelled latex-free (often TPE) or choose fabric. Latex bands stretch further and suit full-range moves. Fabric bands are comfier on the legs but stretch less.

How to choose: a simple buying guide

Here is what I tell parents who ask me after class.

If you want to…	Buy this first
Train your whole body at home	2 long loop bands: one light, one medium
Work on glutes and hips	A fabric hip band
Feel like you are using gym machines	A tube band set with handles and a door anchor
Help your pull-ups	A thick long loop band
Keep something in your bag	A set of mini loop bands

A few more tips:

• Ignore the colours. Every brand uses a different colour code. Read the resistance on the label instead.
• Buy two strengths. Your legs and back are stronger than your shoulders and arms, so one band will rarely suit everything.
• Do not go for the cheapest. Very cheap bands tear sooner. You do not need a fancy brand, but read a few reviews about durability.
• Check them every time. Look for small nicks, sticky patches or cracks. If you see any, throw it away. A snapping band hurts.
• Store them out of the sun and away from radiators, and keep them away from small children, who will treat them as toys or catapults.

My pick if you can only buy one

If you are on a budget and only buy one of the types of resistance bands, get a medium long loop band. You can do a full upper body session with it (see my resistance band upper body workout), plenty of lower body moves, and it will still be useful in a year when you are stronger. Add a light one or a fabric hip band later. My guide to resistance band workouts at home shows you a full routine to start with.

How bands get used in my classes

In SYP Bootcamp we use mini bands to wake up the hips before squats, long loops for rows and presses, and light bands for shoulder warm-ups. In the SYP Unlock hip and back mobility class they are especially handy for getting stiff hips moving again after a week of sitting. You do not need to bring your own; I have kit for everyone, so you can try the different types before you spend money.

Once you have a band you like, it pairs well with leg work too. The new post on resistance band leg exercises is a good next step.

FAQs

Which type of resistance band is best for beginners?

For most beginners, a tube band with handles feels the most familiar, while a light long loop band is the most versatile. Either is fine. The important thing is that it is light enough to do 12 to 15 good reps.

Are resistance bands as good as weights?

They load your muscles differently, but they can absolutely make you stronger, especially early on. Many people use both: bands at home, weights in a class or gym.

How long do resistance bands last?

It depends on use and quality. With regular use, latex bands may last months to a couple of years. Replace any band that shows tears, cracks or loss of stretch.

Can I use resistance bands if I have an injury?

Physios often use bands for rehab, but the right exercises depend on your injury. Check with your GP or physio first and ask them which moves and strength of band to use.

Book your first class

Come and try every type of band before you buy one. SYP Bootcamp runs 45-minute small-group classes indoors in Archway N19, max 10 people, £15 a class, and every exercise comes with an easier and harder version. Book your £15 class here or call or WhatsApp me on 07301 512215. If you mostly train at home and want a plan built around your kit, have a look at my online coaching.

About the author

Artem Olekhnovych is a personal trainer in Archway and the founder of SYP Fitness and SYP Bootcamp. He has coached clients in Archway, Highgate and across North London for over 10 years, and runs small-group bootcamp classes for busy mums and dads. Read reviews from his 1-1 clients.