The Complete Guide to Resistance Bands | Benefits, Types & Best Home Exercises

My name is David Williamson and I am a professional personal trainer and fitness coach for over 20 years. Today I want to share my knowledge with you about resistance bands.

Resistance bands are one of the most underrated accessories for strength and conditioning, pre and rehabilitation. They are lightweight, very affordable, and incredibly versatile - making them perfect for home workouts, travel, or in the gym environment.

This guide will explain what resistance bands are, how they work, the different types you can buy, the benefits of using them, and how to choose the right band for you—plus my top 5 resistance band exercises for home workouts.

A resistance band is a varied elastic band designed for muscle tension, activation, resistance exercises to challenge your muscles without the need for heavy weights or fixed gym machines.

They come in various shapes, sizes, and strengths, and are used for strength training, mobility work, pre - rehabilitation, activation and flexibility.

Resistance bands work by providing progressive resistance—the more you stretch them, the more tension is on your muscles. This constant tension engages your muscles or specific muscle groups, unlike free weights where resistance can vary depending on position and time under tension. They are especially effective for joint-friendly workouts and activating certain muscles or muscle groups depending on the required exercise or need.

There are several styles of resistance bands, each with different uses:

1. Loop Bands (Mini Bands)

• Small circular bands, great for glute activation, rehab, and warm-ups.

2. Long Loop Bands (Power Bands)

• Large continuous loops used for pull-up assistance, stretching, and strength training.

3. Tube Bands with Handles

• Elastic tubes with handles at each end, ideal for upper body exercises and full workouts.

4. Figure-8 Bands

• Short bands shaped like an “8” with handles, great for targeted arm and shoulder work.

5. Therapy Bands

• Flat, lightweight bands used for rehab and mobility training.

Choosing the right resistance band depends on your training goal:

• Strength Training: Long loop bands or tube bands with handles.
• Glute & Leg Workouts: Mini loop bands.
• Mobility & Stretching: Therapy bands or light long loops.
• Rehabilitation: Different resistance tensions, flat bands.
• Travel-Friendly Workouts: Mini loops and long loops (light to medium resistance).

Pro Tip: Many people benefit from having a set of bands with different resistance levels for progressive training.

Resistance bands offer unique training advantages:

• Portable & Lightweight – Ideal for travel and small spaces.
• Joint-Friendly – Less stress on joints compared to fixed gym machines or heavy free weights.
• Versatile – Suitable for strength, mobility, and pre/rehab exercises.
• Constant Muscle Engagement – Resistance through constant tension.
• Cost-Effective – Very affordable in comparison to other fitness equipment.
• Scalable – Bands come in different strength and tension levels for all abilities.

Here are my favourite resistance band exercises for building strength at home:

1. Banded Squat

• Works: Glutes, Quads, Hamstrings
• Place a mini loop above your knees, ankles or around mid foot, squat down whilst pushing your knees out to maintain tension.

2. Banded Row

• Works: Back & Biceps
• Wrap a long loop around a sturdy anchor, pull the band towards your torso, squeezing your shoulder blades, with a good tempo 2-2 sec ratio.

3. Banded Chest Press

• Works: Chest, Shoulders, Triceps
• Anchor a band behind you, press forward like a push-up motion or press-ups with band under hands and behind your upper back, tension press-ups.

4. Glute Bridge with Band

• Works: Glutes & Hamstrings
• Place a mini loop above knees, lift hips whilst pushing knees outward, keep your core activated and hips level.

5. Overhead Press

• Works: Shoulders & Triceps
• Stand on a band, press handles or loops overhead, keeping your core tight or same motion but perform lateral and frontal raises. Feet wider for more resistance.

Resistance bands are a very cost-effective, space-saving, and versatile tool for building strength, improving flexibility, and mainly pre and rehabilitation. Suitable for all fitness levels, they are a must-have for any home gym or travel workout bag.

Check out our range of high-quality resistance bands at Fitness Max to take your training anywhere.