Top 8 Best Resistance Band Workouts For Men & Women in 2023

If you want a full workout every time you go to the gym or spend time in your home gym, you need resistance bands. These bands are pieces of elastic plastic (in most cases) that support different resistance weights. Some are more stretchable than others, allowing you to customize your resistance training. Before buying a set, for your own home gym or for your personal use, you should first know which are the best resistance bands on the market. The ones listed here are a good starting point for your research. You will undoubtedly be able to find an excellent set of the best resistance bands for muscle building.

List of 8 Best Resistance Band Workouts

1. Letsfit Resistance Loop Bands

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This complete and highly adaptable set of natural latex resistance band from Letsfit is a versatile and inexpensive way to add another dimension to your workouts at home or in the studio. Made from 100% natural and non-toxic natural latex can be uniquely positioned around the buttocks, legs, arms and chest to personalize your fitness workouts. A travel pouch is also provided to easily store and transport your bracelets, whether you want to take them to the gym with you or exercise during your vacation. They are super compact and light and take up minimal space.

Resistance bands are a very multifunctional, low-impact form of exercise, perfect for beginners as well as fitness experts, and just as flexible for rehabilitating injuries and postpartum recovery. With the light green option providing 5-10 lbs of additional weight resistance up to 30-40 lbs of the extra heavy black band, there is plenty of room for progression as well as regression. If you feel like testing your body, shaping and defining multiple parts of the body using an inexpensive and very flexible exercise routine, then get yourself a set of these resistance bands Letsfit.

2. WODFitters Stretch Resistance Pull Up Assist Band

WODFitters Stretch Resistance Pull Up Assist Band

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These WODFitters resistance bands are perfect for stretching muscles before and after training, while providing an additional layer of resistance to help you possibly nail this elusive pull-up without assistance. Made from high quality elastic rubber to be durable, these bracelets can last, and much more. They will not break and will not deform, no matter what load they bear and how much stress they experience.

Ideal for men and women, especially those struggling to perfect the ultimate chin guard, ring dip or squat pistol squat, a WODFitter band is like having your own permanent spotter and training companion by your side. Use the resistance bands to challenge powerlifting sessions or simply to help you do these kipping pull-ups in less time. Five different weight intensities are available, ranging from 10-35 lbs to 65-175 lbs, plus a range of incremental weights in between. The bands have also been designed to be used together so that you can regress and progress during each workout.

3. Limm Resistance Bands Exercise Loops

Limm Resistance Bands Exercise Loops

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This is a very affordable introduction to the world of training with 5 strips of 100% natural latex, a carrying bag and a host of additional online support videos and ideas on how to incorporate these bands in your fitness programs.

The straps are up to 12 inches long and are a flat buckle model, basic but of high quality and very versatile in their application.

Incredibly flexible and ultimately portable, use the Limm Resistance training bands to warm up and stretch, to help you in your Pilates and Yoga movements or for your home workouts.

Each of the five different tension bands is color coded and clearly marked by its strength, so all you have to do is decide which one you want to use and which part of the body you are targeting today.

4. Serious Steel 41″ Assisted Pull-up Band, Heavy Duty Resistance Band Sets

Serious Steel 41" Assisted Pull-up Band, Heavy Duty Resistance Band Sets

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Available for purchase (or you can opt for individual tension if you prefer), you get four powerful assist bands that will not only help you tone and tighten your muscles, but will really help you master the development of your pull-ups and dips which can take a long time to master.

The serious steel fitness, resistance and motorized lifting bands are the ideal set for progressive training with four tension levels provided. They’re also made from 100% latex and are free of 99.9% soluble protein, so even if you sweat, you won’t have any nasty allergic rashes!

These exercises are a great option for power lifting and muscle-building and assisting movements, but they can also be used for endless exercises that you would normally expect to do with a barbell or barbell set.

Included with your purchase is also a free Pull-Up and Band getting started guide that will quickly get you on your way to being a pull-up king!

The perfect set of bands if you need both strength and assistance, these bands are designed to withstand serious and demanding workouts.

5. Liveup SPORTS Resistance Bands Resistance Tubes with Foam Handles

Liveup SPORTS Resistance Bands Resistance Tubes with Foam Handles

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These resistance bands with easy-grip handles are comfortable to use and offer a great deal of additional versatility to speed up your regular training programs or to allow you to continue training at home or when you are away from your regular gym.

Liveup Sports Resistance Band with grips are available in four different resistance levels and are made from 100% high quality tubular rubber.

They can be used to complete all kinds of training, from Pilates to Yoga, from strength training to CrossFit.

Perfect to be slipped into your bag or suitcase, light and easy to carry, you will never have to worry about missing your regular routines and because they come in tensions ranging from light to very heavy, they are perfect for beginners to more accomplished athletes.

6. SPRI Xertube Resistance Bands Exercise Cords

SPRI Xertube Resistance Bands Exercise Cords

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With their robust design and 5 different resistance levels, the SPRI Xertube resistance bands have been designed to last and be durable enough to be used even in the most brutal workouts.

Their unique design is also color coded so you know what tension you are working with and it is this rope braided construction that really gives these resistance bands their durability and reliability. You don’t have to worry about these nasty boys who break mid-chest and face the planting on the ground.

They have comfortable grip handles, but their most innovative feature is their 4-cord design which makes them the perfect band to wrap trees and other structures so you can really put your workouts to the test and exercise outdoors.

7. Fit Simplify Resistance Loop Exercise Bands with Instruction Guide

Fit Simplify Resistance Loop Exercise Bands with Instruction Guide

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Available to purchase individually in 5 different colors, they are an excellent choice, whether you are starting out with resistance training or are a bit of a seasoned pro.

Use the Fit Simplify Resistance Exercise Bands for additional muscle strength training or for deep stretching. They come with a carrying bag which makes it a portable and practical option for exercising away from home.

Measuring 12″ by 2″ heavy duty resistance loop bands made of 100% natural latex and a special 41-page e-book is also provided free of charge in case you run out of ideas on the exercises you can do with your bands.

They are also resistant to pressure, stretch and perspiration, so why not buy the complete set so that you can really stimulate your body and add resistance to your workouts at home?

8. Lifeline Resistance Trainer Kit

Lifeline Resistance Trainer Kit

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This set of cable system style resistance bands offers a great alternative to gym weights or bulky devices and is ultimately lightweight and portable allowing you to do a diverse and complete workout at home or while traveling business or vacation.

The Lifeline resistance cable system is tubular and made of a durable latex so that it does not break when you put it under rigorous tension.

You can add and control the load yourself, which means it’s the perfect system for progression and regression, if you’re recovering from an injury and need to take things in hand with rehabilitation for example.

With Lifeline’s innovative and patented cable system for progressive lamination technology, they are equipped with 5 resistant cable ties, two handles with three handles for comfort and a secure grip, as well as a robust door anchor extra for those who really want to challenge their bodies.

Resistance Band Buying Guides

Things to consider when choosing resistance bands

In addition to the obvious tension, look for other useful features when purchasing your training bands, such as an included storage bag. The great advantage of resistance band training is that you can really do it anywhere, so being able to keep all of your kit together when traveling in a handy storage bag is a great added bonus.

Buy a resistance band to use for lower body workouts? Then look for ankle cuffs that are safe but easy to put on and take off with sturdy and reliable Velcro closures.

Do you prefer a bracelet with integrated handles? Think again about the exercise you are going to do in the first place and check that the handle has an appropriate shape and that it will be comfortable when performing an exercise such as pulling a batten down, for example. The shape of the handle is an important consideration.

Which the tension of the resistance band suits me?

Resistance bands can be purchased individually or often in a set, which can be an idea when you start investing in a set that will still be relatively inexpensive so you can assess for yourself what resistance you have need where. It is likely that your legs will be much stronger than your arms for example, so changing the strength of your resistance band is a good strategy. The strength of the strip will most likely be noted by its color, but you will also be able to see and feel the difference in thickness and length that will affect the overall strength. There are 4 main levels of tension and they will take you from a light workout or rehab to support your advanced needs.

Light tension bands

Thinner design and provide about three pounds of resistance, so not much. This makes them ideal for beginners in resistance training, people in rehabilitation or if you work more on flexibility.

Medium tension bands

This could be a great place to start if you already have some strength, no, you are progressing quickly and are confident and comfortable with your own fitness abilities. They should provide six to thirteen pounds of resistance, much more than a light strip.

Heavy tension bands

Remarkably thicker, these bracelets can provide up to nineteen pounds of resistance, making it a great bracelet for someone who already has good strength and a good level of fitness, but wants to add variety to his usual training program.

Very heavy tension bands

Providing the most demanding resistance levels with up to twenty-three pounds of tension, they should only be used by someone who already has good experience in weight and resistance training.

The benefits of using resistance bands

You may just want to keep a certain definition and gently stimulate your muscles, perhaps because you are rehabilitating after an injury, you are aging and you need to decrease the intensity, or you are a beginner and that you have to start slowly and steadily.

A resistance band provides a safe and easy way to incorporate some valuable conditioning into your routine without the need to invest in an expensive gym membership, because it’s something you can easily do from the comfort of your own home. Whether it is by modifying the strength of our resistance band or by using it in different positions, you can get a more difficult and more targeted workout for your muscles, by choosing to isolate particular areas where you may be weak or just want to build a little more tone.

They’re inexpensive, easy to store and carry, and give you a quick and easy way to incorporate toning exercises into your workouts, wherever you are.

Also don’t think they are only suitable for people who want a light workout. They can be fully incorporated into any advanced workout and because they are made of flexible material they can help you refine and sculpt the hardest to reach muscles that you simply cannot not reach adequately with weights or any bulky machines in the gym.

You can literally use a resistance band to target just about every muscle group in your body, from the legs, arms, back, chest and buttocks.


Overall, the best resistance bands are those made from natural latex and offered in different color sets so you know what resistance you are using for each workout. They really make your workout in your home gym easier, while you’re on vacation or wherever you want to use them. As you can see, the best ones for the legs are the ones that you can also use to exercise other parts of your body. This is why you need to find an extremely versatile set. Start with this list of the best resistance bands for muscle building, and you will be well on your way to a solid workout.

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