At 47, strength and mobility are increasingly important. I need loose hips and strong glutes to keep running those miles \u2013 and tying the laces on those running shoes. If there\u2019s anyone who can benefit from easy at-home resistance band workouts, it\u2019s me.<\/p>\n
How I testedBand practice: the straps were tested across warm-ups, strength work, mobility and home workouts. Photograph: Kieran Alger\/The Guardian<\/p>\n
I spent a solid month testing 18 sets of the latest and most popular resistance bands across different styles, prices and brands, including Les Mills, Technogym, Peloton and Pvolve.<\/p>\n
I used each set of bands for their intended workouts, working them into my pre-run warm-ups and using them for assisted weights at my gym, plus bodyweight and mobility sessions at home. I even tried a bit of YouTube yoga, workout kryptonite for a tight-hamstring runner who can\u2019t touch his toes.<\/p>\n
After all that (and a bit of a sit down), I rated the bands on the quality of the materials, resistance range and versatility, while also considering durability, portability and value.<\/p>\n
After testing, the resistance bands were either returned or donated to local charity shops.<\/p>\n
The best resistance bandsJoin the resistance: the bands put to work for this guide. Photograph: Kieran Alger\/The GuardianBest resistance bands overall: What we love What we don\u2019t love Photograph: Kieran Alger\/The Guardian\u00a395 at Technogym<\/a><\/p>\n Technogym\u2019s set of three rubber long-loop bands offers some of the highest resistance levels for this type of band, allowing for a wide \u2013 and hard-hitting \u2013 variety of strength drills.<\/p>\n Why we love it The set includes three colour-coded bands with low, medium and high resistance levels. The 31.8kg top-weight band provides resistance towards the higher level for rubber loop bands, while the greater length and stretch make them great for getting stuck into a wide range of workouts.<\/p>\n They\u2019ll handle everything from strength training and power development to assisted bodyweight work (such as pull-ups) and advanced resistance exercises (rotations, banded sprints and plyometrics). They also work for activation drills, but they particularly excel when used to add an extra challenge to standard bodyweight drills, such as squats. You can also use them to make gym moves like dips and pull-ups easier.<\/p>\n I found them easy to anchor to gym equipment, and the thick rubber is highly robust and durable, with no visible joins or weak spots. I stretched them to the max, and they never looked threatened.<\/p>\n They\u2019re a bit chunkier than thinner-style loop bands, but they\u2019re still easy enough to stash in a gym bag. It would have been nice for them to come with a storage bag, but it\u2019s not a deal breaker.<\/p>\n It\u2019s a shame that \u2026 there are no resistance levels marked on the bands.<\/p>\n Suitable for: band-assisted weight training, bodyweight strength building What we love What we don\u2019t love Best budget resistance bands for beginners: Technogym<\/p>\n Loop bands set<\/p>\n \u00a335<\/p>\n What we love What we don\u2019t love Photograph: Kieran Alger\/The Guardian\u00a335 at Technogym<\/a><\/p>\n Technogym\u2019s triple set of rubber resistance bands offers a range of tension up to 14.5kg, top-quality durability and great versatility for smaller loop bands.<\/p>\n Why we love it Made from high-quality natural rubber, they\u2019re conveniently colour-coded by resistance levels. The darker the colour, the more tension they can take. They\u2019re also strong and reliable, with a resistance that\u2019s nicely controlled and smooth. In my tests, they snapped back into shape with no signs of losing that tension.<\/p>\n With three levels of resistance and relatively long stretch, they\u2019re surprisingly versatile for a shorter loop. I found them best for pre-run activation drills, simple strength exercises and adding resistance to my bodyweight moves such as lunges, glute bridges and banded walks.<\/p>\n The rubber finish is smooth and feels good against the skin \u2013 as good as rubber bands can feel, that is. The width is decent, so they didn\u2019t roll up, and the seamless design meant there were no lumps, bumps or snags to cause chafing.<\/p>\n They pack up really small, and if you need help with technique and ideas for drills, Technogym\u2019s app has loads of workouts for inspiration.<\/p>\n It\u2019s a shame that \u2026 they don\u2019t come with a storage pouch.<\/p>\n Suitable for: warm-ups and light bodyweight strength Technogym<\/p>\n Loop bands set<\/p>\n \u00a335<\/p>\n What we love What we don\u2019t love Best resistance band set for lower-body work: La Pochette<\/p>\n Resistance band set<\/p>\n \u00a330<\/p>\n What we love What we don\u2019t love Photograph: Kieran Alger\/The Guardian\u00a330 at La Pochette<\/a><\/p>\n La Pochette specialises in high-end workout accessories, and this trio of short-looped bands brings a bit of style to lower-body band workouts.<\/p>\n Why we love it The bands come in three subtle colours that are more stylish than the majority of garish bands available. And if the muted cashmere, putty and grey tones denoting the weights aren\u2019t immediately distinguishable, they\u2019re also conveniently labelled \u2013 not all bands do this.<\/p>\n Each band is thick (good for durability), wide (good for staying in place) and soft (great for comfort on bare legs). There\u2019s also a non-slip inner grip that helps them stay put if you\u2019re using them over leggings or other gym gear.<\/p>\n Like the Myprotein fabric band, these are robust and reliable. You can give them full force without fear of them snapping under tension. They also hold their shape well.<\/p>\n A lightweight mesh carry case is included, making these easy to drop into most gym bags.<\/p>\n It\u2019s a shame that \u2026 the shorter band length means they\u2019re not suited to upper-body exercises.<\/p>\n Suitable for: activation, stability, mobility and low-to-moderate resistance work La Pochette<\/p>\n Resistance band set<\/p>\n \u00a330<\/p>\n What we love What we don\u2019t love Best resistance band for lower body: Myprotein<\/p>\n Booty band<\/p>\n \u00a312.99<\/p>\n What we love What we don\u2019t love Photograph: Kieran Alger\/The Guardian\u00a312.99\u200e at Myprotein<\/a><\/p>\n The Myprotein fabric \u201cbooty band\u201d comes in three levels of resistance and is made for lower-body strength, mobility and recovery.<\/p>\n Why we love it The wide fabric band is wonderfully soft and much gentler on bare skin than its rubber rivals. Hairier-legged folks will also get fewer painful pulls. There\u2019s a textured inside that helps it grip when you\u2019re wearing leggings, and the wide fabric construction improves stability. Of all the bands I tested, this one had the least unwanted movement, and there was much less roll than with rubber loops.<\/p>\n It\u2019s also nicely durable, stretching well beyond what you\u2019d normally need during regular drills with no risk of snapping. This gave me plenty of confidence when using it.<\/p>\n The band is sold in three resistance gradations (light, medium and heavy), and the resistance level was excellent. In my testing, I found it a great option for glute bridges, clamshells, lateral walks and hip thrusts, as well as for waking up muscles before my faster running sessions. It comes with a convenient small net pouch, too.<\/p>\n It\u2019s a shame that \u2026 the shorter length is less well-suited to upper-body drills.<\/p>\n Suitable for: activation, stability, mobility and low-to-moderate resistance work Myprotein<\/p>\n Booty band<\/p>\n \u00a312.99<\/p>\n What we love What we don\u2019t love Best resistance band for yoga and pilates: Mirafit<\/p>\n Resistance band set<\/p>\n \u00a374.95<\/p>\n What we love What we don\u2019t love \u00a374.95 at Mirafit<\/a><\/p>\n Mirafit\u2019s resistance loops offer a huge variety of resistance levels, making them well-suited to both upper- and lower-body workouts.<\/p>\n Why we love it I found the variety of resistance levels and thicknesses provided a lot of flexibility, working well for my flailing yoga and mobility work. There\u2019s a good range of resistance, and the toughest band was among the strongest on test.<\/p>\n They\u2019re clearly marked for easy identification, highly durable and a great tool for finessing your fitness routine. You can buy them individually<\/a>, or as a set which comes in a handy carry bag.<\/p>\n It\u2019s a shame that \u2026 absolute beginners may struggle with the longer bands, which require some control <\/p>\n Suitable for: assisted weight training, bodyweight strength building Mirafit<\/p>\n Resistance band set<\/p>\n \u00a374.95<\/p>\n What we love What we don\u2019t love The best of the restComfortable and great on the go: the Les Mills Sculpt bands. Photograph: Kieran Alger\/The Guardian Les Mills Sculpt bands Les Mills<\/p>\n Sculpt bands<\/p>\n \u00a349.99<\/p>\n What we love What we don\u2019t love Photograph: Kieran Alger\/The Guardian\u00a349.99 at Les Mills<\/a><\/p>\n Best for: travel<\/p>\n The most travel-friendly fabric bands on test, this short-loop trio offers light, medium and heavy resistance that\u2019s best suited to warm-ups, mobility drills and controlled time under tension across the upper and lower body. That covers everything from reverse lunges and hip openers to banded rows.<\/p>\n Silicone waves on the underside offer good grip, although I found they weren\u2019t quite as stable as some wider fabric bands. The soft finish is a big comfort boost over regular rubber bands, though, and handy labels make it easy to see the resistance levels. The smaller, thinner bands also pack neatly into a mesh pouch.<\/p>\n It didn\u2019t make the final cut because \u2026 they\u2019re a little pricier than the rivals.<\/p>\n Suitable for: toning, mobility, stability and activation; material: fabric; size of band: 31 x 5\/6\/7cm; number of bands: 3; resistance strength: 12.7\/15\/18.1kg<\/p>\n Les Mills<\/p>\n Sculpt bands<\/p>\n \u00a349.99<\/p>\n What we love What we don\u2019t love Peloton resistance bands Peloton<\/p>\n Resistance bands<\/p>\n from \u00a360<\/p>\n What we love What we don\u2019t love Photograph: Kieran Alger\/The Guardian\u00a360 at Peloton<\/a>\u00a360.78 at Amazon<\/a><\/p>\n Best for: a full-body workout<\/p>\n These tube-handle bands offer light, medium and heavy resistance levels. The colour-coding system makes them easy to use with the small but useful selection of band workouts on the Peloton app. The video routines cover upper-body, lower-body, full-body and core work and are great for newcomers who need a little guidance, though you\u2019ll need a \u00a312.99 per month subscription to unlock them.<\/p>\n The bands\u2019 resistance levels cater for light to moderate strength and mobility work, but they don\u2019t quite hit the levels needed for harder strength work. Easy-grip aluminium handles add a durable, premium touch, though, and each band comes with its own travel- and storage-friendly pouch.<\/p>\n It didn\u2019t make the final cut because \u2026 we would have liked a higher top resistance level.<\/p>\n Suitable for: light to moderate resistance workouts, warm-ups and mobility; material: natural rubber latex band, aluminium handles, nylon and rubber grip; size of band: 150cm; number of bands: 3; resistance strength: not listed<\/p>\n Peloton<\/p>\n Resistance bands<\/p>\n from \u00a360<\/p>\n What we love What we don\u2019t love Pvolve P Band What we love What we don\u2019t love Photograph: Kieran Alger\/The Guardian\u00a343.32 at Healf<\/a>\u00a343.82 at Amazon<\/a><\/p>\n Best for: upper-body conditioning<\/p>\n Pvolve\u2019s unique tube band replaces regular handles with built-in fingerless gloves, a setup that feels a bit more comfortable \u2013 or at least easier \u2013 than gripping handles as you curl, row and stretch. That frees you up nicely to focus on controlling your movement and engaging your muscles, while cutting the callus risk that comes with some handle bands.<\/p>\n The moderate resistance level is effective for targeting arms, shoulders, back and some core, although you can\u2019t use it for lower-body drills. The band also comes with trial access to Pvolve\u2019s on-demand classes and live virtual studio \u2013 handy if you\u2019ve never flexed a rubber band in anger before. However, full membership after the trial costs $24.99 (\u00a318.56) a month or $224.91 (\u00a3167) a year.<\/p>\n It didn\u2019t make the final cut because \u2026 it\u2019s only good for the upper body.<\/p>\n Suitable for: strength and mobility for upper body and core; material: latex band, woven polyester, neoprene and cotton gloves; size of band: 35cm; number of bands: 1; resistance strength: 15.9kg<\/p>\n What we love What we don\u2019t love What you need to knowFlexible thinking: different bands suit different types of strength, mobility and activation work. Photograph: Nanci Santos\/GettyWhat are the different types of resistance bands, and what do they do?<\/p>\n Some bands are more versatile than others, but there isn\u2019t a single type of resistance band that will cover all your training needs. It\u2019s important to identify your workout goals before you invest. Are you aiming to add extra resistance to your drills, work on flexibility and mobility, or replace bulky free weights?<\/p>\n Loop bands: these are flat, closed-loop bands that come in varying levels of thickness and grades of resistance. They\u2019re light, compact, brilliantly portable and can be used for warm-ups and muscle activation (great for glutes), as well as adding an extra challenge to regular bodyweight or weighted drills and mobility exercises such as lateral walks. They\u2019re good at targeting muscles with controlled movement. Longer loop bands can be used for assisted pull-ups, too.<\/p>\n Mini bands: these are smaller continuous-loop bands with resistance ranging from light and easy to very difficult. These work best for muscle activation, stability and control rather than heavy strength. They\u2019re good for glute firing, hip stability, rehab and warm-ups.<\/p>\n Tube bands: these are rubber tubes with handles on both ends. They\u2019re great for full-body workouts, often coming colour-coded by resistance level. The handles make them better for rows, presses and pulls, too.<\/p>\n Therapy bands: unlike loop bands or tube bands, these flat, elastic resistance strips are mainly used for rehab, mobility and light strength work. They provide progressive tension for controlled movements and are good aids for yoga and pilates.<\/p>\n What are the benefits of resistance bands?<\/p>\n \u201cResistance bands are a useful tool for increasing muscle awareness during exercise,\u201d says Caroline Bragg, master pilates trainer at Third Space. \u201cThey add tension to a movement, helping people develop better proprioception, coordination and understanding of how their body moves.\u201d<\/p>\n \u201cOne of their biggest strengths is improving alignment and movement quality. For example, placing a mini band around the knees during a squat can encourage the knees to track correctly and help recruit the appropriate muscles throughout the movement.\u201d<\/p>\n Resistance bands help us to work concentrically and eccentrically: concentric work builds our ability to create force, while eccentric work teaches us to control and absorb it, says Marie Grujicic, founder of virtual yoga studio Awespire by MG. \u201cTraining both creates stronger, more resilient and adaptable muscles. As I often say, we don\u2019t just want strong muscles, we want \u2018smart\u2019 muscles that can respond to the way we move, and bands are the perfect tool to support it.\u201d<\/p>\n They also play a significant role in rehab from injury. \u201cThe key difference between free weights and resistance bands is that bands provide variable resistance,\u201d says James Stirling, personal trainer, running coach and a Technogym wellness ambassador. \u201cThat can be good for beginners or those coming back from injury. The user has full control of how much resistance they apply to the movement being performed \u2013 as the band stretches, the tension increases.\u201d<\/p>\n How effective are resistance bands?<\/p>\n \u201cVery effective!\u201d says Grujicic. \u201cIt\u2019s remarkable how such a simple, travel-friendly piece of equipment can develop strength and stability without placing heavy loads on the joints.\u201d<\/p>\n Bands can work both slow-twitch muscle fibres, which support endurance and posture control, and fast-twitch fibres, which are important for strength, power and quick reactions.<\/p>\n \u201cThey\u2019re incredibly versatile because by changing the way you use them: resistance, tempo, range or direction, you can train strength, power, stability and mobility. That versatility is why they\u2019re one of my favourite tools for overall wellness,\u201d adds Grujicic.<\/p>\n Provided they\u2019re used correctly, resistance bands can be an effective alternative to moving heavy metal at the gym.<\/p>\n Studies show resistance band training can help to improve lower-limb strength, balance<\/a> and flexibility<\/a>, and to build explosive power, sprinting prowess and agility<\/a> in athletes. But you need to get your reps in.<\/p>\n \u201cBands can also create muscle fatigue when used with higher repetitions, which may contribute to some muscle growth and endurance adaptations,\u201d says Bragg.<\/p>\n \u201cHowever, for developing significant strength or muscle, traditional resistance training with equipment such as dumbbells, kettlebells or machines will produce better results because greater loads can be applied.\u201d<\/p>\n For more ways to get fit with the Filter: Kieran Alger is a running, fitness and health journalist who splits his time between testing, training and tapping out reviews. You\u2019ll regularly find him in the gym testing training equipment or running down lofty challenges while wearing three watches, brand new running shoes and a whole host of kit that needs thorough investigation<\/p>\n","protected":false},"excerpt":{"rendered":"Movement breeds motivation, not vice versa. If you want a fast ticket to a regular training habit, you…\n","protected":false},"author":2,"featured_media":628383,"comment_status":"","ping_status":"","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[499,103,61,60],"class_list":["post-628382","post","type-post","status-publish","format-standard","has-post-thumbnail","category-fitness","tag-fitness","tag-health","tag-ie","tag-ireland"],"_links":{"self":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/628382","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/comments?post=628382"}],"version-history":[{"count":0,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/posts\/628382\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media\/628383"}],"wp:attachment":[{"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/media?parent=628382"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/categories?post=628382"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.newsbeep.com\/ie\/wp-json\/wp\/v2\/tags?post=628382"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
Technogym power bands![\"Technogym](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/09\/725.jpg\")
<\/a><\/p>\n
Great resistance levels; very versatile<\/p>\n
Could do with a carry bag<\/p>\n
These heavy-duty resistance bands successfully bridge the gap between simple loop bands and free weights, and bagged the top spot in my test largely for their excellent versatility.<\/p>\n
Material: rubber
Size of band(s): 1.3\/2.1\/3.2 x 104cm
Number of bands: 3
Resistance strength: 13.6\/20.4\/31.8kg<\/p>\n<\/a><\/p>\n
Great resistance levels; very versatile<\/p>\n
Could do with a carry bag<\/p>\n
Technogym loop bands![\"Technogym](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/09\/1789722375_679_725.jpg\")
<\/a><\/p>\n
As portable as it gets, and great durability<\/p>\n
Small-loop style is not great for building strength<\/p>\n
Although it\u2019s tempting to go cheap on loop bands, you still want to make sure you\u2019re prioritising quality. That\u2019s exactly what you get from this trio from Technogym.<\/p>\n
Material: natural rubber
Size of band(s): 29 x 5cm
Number of bands: 3
Resistance strength: 9.1\/12.7\/14.5kg<\/p>\n<\/a><\/p>\n
As portable as it gets, and great durability<\/p>\n
Small-loop style is not great for building strength<\/p>\n
La Pochette resistance band set![\"La](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/09\/1789722375_77_725.jpg\")
<\/a><\/p>\n
Soft, strong, stylish and great for the lower body<\/p>\n
Doesn\u2019t really work for the upper body<\/p>\n
Essentially the same as the Myprotein Booty band below but in a three-piece set, La Pochette covers more of your lower-body prehab, rehab and activation bases with light, medium and heavy resistance options.<\/p>\n
Material: fabric
Size of band: 38 x 8cm
Number of bands: 3
Resistance strength: not specified<\/p>\n<\/a><\/p>\n
Soft, strong, stylish and great for the lower body<\/p>\n
Doesn\u2019t really work for the upper body<\/p>\n
Myprotein Booty band![\"\"](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/09\/1789722376_816_725.jpg\")
<\/a><\/p>\n
Durable; wide; good resistance for the lower body<\/p>\n
Not as versatile for full body workouts<\/p>\n
If, like me, you\u2019re not the biggest fan of rubber against the skin, Myprotein\u2019s fabric booty band will bring welcome comfort to your warm-up and mobility work.<\/p>\n
Material: fabric
Size of band: 43 x 7.5cm
Number of bands: 1
Resistance strength: 24.9kg<\/p>\n<\/a><\/p>\n
Durable; wide; good resistance for the lower body<\/p>\n
Not as versatile for full body workouts<\/p>\n
Mirafit resistance band set![\"\"](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/09\/725.png\")
<\/a><\/p>\n
Lots of resistance levels to stretch your fitness<\/p>\n
Long bands can be harder for beginners to control<\/p>\n
In an excellent multipurpose set of six bands, Mirafit\u2019s long-band resistance loops cater for a wide range of workout needs across your upper and lower body. They will suit beginners, intermediates and experts alike, although total newbies may find the longer band length requires a little extra control. They add extra resistance or assistance to weighted drills and bodyweight work, and you can also whip them out for prehab and rehab.<\/p>\n
Material: natural latex
Size of band: 1.3\/2.1\/3.2\/4.5\/6.4\/8.3 x 208cm
Number of bands: 6
Resistance strength: 11.3\/22.7\/45.4\/54.4\/79.4\/104.3kg<\/p>\n<\/a><\/p>\n
Lots of resistance levels to stretch your fitness<\/p>\n
Long bands can be harder for beginners to control<\/p>\n![\"Les](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/09\/1789722377_94_725.jpg\")
<\/a><\/p>\n
Superbly stashable; good for gym bags and carry-on<\/p>\n
Big, scratchy patch where the loop joins<\/p>\n<\/a><\/p>\n
Superbly stashable; good for gym bags and carry-on<\/p>\n
Big, scratchy patch where the loop joins<\/p>\n![\"Peloton](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/09\/584.png\")
<\/a><\/p>\n
Video routines make these great for beginners<\/p>\n
Higher resistance would suit the more experienced<\/p>\n<\/a><\/p>\n
Video routines make these great for beginners<\/p>\n
Higher resistance would suit the more experienced<\/p>\n![\"Pvolve](\"https:\/\/www.newsbeep.com\/ie\/wp-content\/uploads\/2026\/09\/1789722378_454_725.jpg\")
<\/a><\/p>\n
Fingerless gloves offer great comfort levels<\/p>\n
Only good for upper-body workouts<\/p>\n<\/a><\/p>\n
Fingerless gloves offer great comfort levels<\/p>\n
Only good for upper-body workouts<\/p>\n
The best home exercise kit, chosen by personal trainers<\/a>
The best treadmills for your home<\/a>
The best cross trainers and ellipticals<\/a><\/p>\n