Resistance bands guide: how do I choose the right type for me?

Matt standing in the Power Pink Strong Band, holding each end in a Deadlift position.

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!

Different resistance bands 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.

Different resistance bands 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 Resistance 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's a quick reference table to help you decide which type of band best suits your needs.

Band Type

Pros

Cons

Best For

Physio Bands

Very lightweight and compact, designed for rehab, very low cost 

Lower resistance. Unlikely enough resistance for strength training beyond rehabilitation for most people. 

Rehabilitation, starting strength training in a very gradual and controlled way 

Long Loop Latex Bands

Lightweight and compact, very versatile, supports a wide range of full-body exercises, low cost 

Can roll or pinch on skin. Some people may want to use gloves or attachable handles to improve comfort.

Versatility and smooth resistance in full body strength training, callisthenics support (such as assisted pull-ups), mobility 

Long Loop Fabric Bands

Lightweight and compact, versatile, comfortable on skin, low cost

Less stretch range compared to latex, limited resistance levels. 

Comfort when used directly against skin 

Tubing with Handles

Lightweight and fairly compact, very comfortable on hands (feels like free weights), very beginner-friendly and intuitive, low cost

Less portable compared to no handles, fixed set up position with handles mean fewer training options than long loop bands

Simplicity for beginners or specific exercises 

Short Loop Latex Bands

Very lightweight and compact. More training options than fabric verion, very low cost

Limited training options. Can roll or slip during use

Lower body and glute abduction work in particular

Short Loop Fabric Bands

Very lightweight and compact, non-slip, comfortable and low-cost. Ideal for specific short-range exercises (like hip abductions and glute kickbacks), very low cost 

Less stretch than latex bands, meaning even more limited training options. 

As above - but more comfort and less versatility


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

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