How do I choose the right type of resistance band?
Resistance bands are an awesome tool to add to any fitness routine – compact, budget-friendly, and versatile enough to power up everything from rehab routines to full-blown strength training. But with so many types on the market, picking the right one can feel like a minefield. We’ll break down the basics so you can choose the right band for what you need!
The Main Types of Resistance Bands
Resistance bands come in various shapes, lengths and materials, each suited to different goals and preferences. There are also different manufacturing processes which can significantly impact the quality and durability of the band, but we’ll save that for another blog!
By Shape & Length
- Long Flat Bands: also commonly known as physio bands or Therabands, they come in a range of ‘very light’ to ‘light’ resistance levels. They have been created specifically for early-stage rehabilitation.
- Long Loop Bands: also commonly known as pull-up bands or power bands, they come in a range of light to very heavy resistance levels. They can be used for later stage rehabilitation, progressive strength training and calisthenics support.
- Tube Bands with Handles: shaped like skipping ropes with handles, these are very beginner-friendly and feel like you’re holding dumbbells. They come in a range of light to heavy resistance levels.
- Short Loop Bands: commonly known as booty bands. They are smaller loops that fit around thighs or ankles, designed mainly to target specific parts of the glutes. They come in a range of resistance levels from light to heavy.
By material
- Latex/ natural rubber: Provides the highest stretch tolerance compared to other materials, which means you can create a lot of different resistance levels with a single band. Some may find them uncomfortable on their hands and skin.
- Fabric: Softer against skin but lower stretch tolerance compared to latex resistance bands. They can be a great option for specific exercises that require less stretch (like hip abductions). They will reach a stopping point which will limit exercise selection compared to latex bands.
- Silicone and synthetic rubber: Alternative option for those with latex allergies. Can be more durable than latex and fabric, but commonly has less stretch capacity and loses original structure more easily (doesn’t ‘bounce back’ as easily).
Which Type of Band Should I Get?
It will depend on three key questions:
1) What do you plan to use them for? Strength training? Warm ups? Rehab? Stretching? For specific exercises? Bit of everything?
2) How much versatility do you want? Do you want to be able to train full body? Do you want to focus on specific muscles in the glutes?
3) Any material sensitivities or allergies? Are you allergic to latex?
Here are some quick reference cards help you decide which type of band best suits your needs.
Physio Bands
Also known as Therabands · Very light resistance
Best for: Early-stage rehabilitation, very gradual return to exercise
Pros: Very lightweight and compact, designed for rehab, very low cost
Watch out for: Lower resistance — unlikely to be enough for strength training beyond rehab for most people.
Long Loop Latex Bands
Also known as pull-up bands or power bands · Light to very heavy
Best for: Versatile full body strength training, calisthenics support, mobility
Pros: Lightweight and compact, wide range of exercises, low cost
Watch out for: Some may find it uncomfortable against skin – gloves, clothing or attachable handles can improve comfort
Long Loop Fabric Bands
Light to medium resistance
Best for: Comfort when used directly against skin
Pros: Lightweight, compact, comfortable on skin, low cost
Watch out for: Less stretch range than latex, limited resistance levels
Tube Bands with Handles
Light to heavy resistance
Best for: Beginners, or specific exercises where a handle grip helps
Pros: Very comfortable on hands, feels like free weights, low cost
Watch out for: Fixed handle setup means fewer exercise options than long loop bands. Bulkier in design.
Short Loop Latex Bands
Also known as booty bands · Light to heavy resistance
Best for: Lower body and glute abduction work
Pros: Very lightweight, compact, more exercise options than fabric version, low cost
Watch out for: Limited exercise range, can roll or slip during use
Short Loop Fabric Bands
Also known as booty bands · Light to heavy resistance
Best for: Lower body and glute abduction work where comfort is a priority
Pros: Non-slip, comfortable against skin, lightweight and low cost
Watch out for: Less stretch than latex, even more limited exercise options
Final thoughts
There’s no one-size-fits-all when it comes to resistance bands but knowing what you want to use them for and what’s most important to you will help you find the best fit. Plus, you may want to have different types of resistance bands to use for different exercises.
For us at Strong Band, we believe the long loop latex band (power band) is the most versatile option for most people when it comes to full body strength and mobility training, which is why we’ve decided to create our own with more guidance and education built in by design!
If you have any questions at all about finding the right type of band for you, or about Strong Band, feel free to get in touch with us at hello@thestrongband.com
