What are the Different Types of Resistance Bands?

What are the Different Types of Resistance Bands?

by Pushpa Grover

Welcome to the Fit-mecca newsletter! Fresh new content, Senior editor Fit-mecca Admin emails readers with tips and advice for living a better, more fulfilling life. Sign up here to get it in your inbox.

A resistance band is one of the most preferable fitness gadgets for a workout. And, the market is full of different types of resistance bands. So, we are here to save you from the confusion. Make sure to read it before you buy it.

So, the resistance bands are divided mainly based on their structure and colors. Let's check it out.

Resistance Band Workout

Types of Resistance Bands Based on Structure

  1. Flat resistance band: If you are looking for particularly lower body exercises and mainly the ankle, this one is best for you. These bands are comparatively long in size, and so it is also known as pull-up bands. These pull-ups are easy to carry and suitable while in the office or traveling. 
  1. Handle tube resistance band: Recognized by its style, this one is suitable for both upper and lower body. Made of tough latex rubber with hard plastic handles on both ends, this one is different than other bands. The plastic handles make it ideal for gripping. If you are looking for gym type workout, this one is highly suitable. 
  1. Tube clip resistance band: With fantastic flexibility, it gives a lot more exercise options compared to others. It comes with more accessories compared to the other bands as it comes with ankle cuffs. You can use this one on its own or clip it somewhere around like a door and use it. Similar to handle tube bands, this is a mixture of sturdy latex rubber material. It comes with extra space so you can add more bands for more resistance. 
  1. Therapy band: Different from other types of resistance bands, this one is only suitable for rehabilitation. Unlike tubular structure, this comes with a flat surface. It is also usable for mental rehabilitation. 
  1. Fit loop resistance band: Small in size, this is best used for the lower body, especially the legs, hips, and buttocks. This mini band is effective and so flexible that you can even carry in your pocket. It is the second most preferable band by the therapist after a therapy band. One can use it for stretching, ankle pulls, and other lower body exercises. 
  1. Figure 8 resistance band: As the name suggests, figure 8 band consists of two handles connected by a tube in a shape of 8. The short length and double handles give a perfect strength for a heavyweight. It also helps to make gripping easier. It is suitable for developing strength in the upper body, especially in the arm. 
  1. Bungee type Resistance band: This band is mainly used for athletes, and so its primary purpose is to create power and more strength. It works quite differently than other bands. The user is supposed to attach this band with the body and another object on the other end is required to hold it. Highly preferable for the trainee. 

Types of Resistance Bands Based on Colors

Resistance bands come in different colors. Each color indicates the level of resistance. So don't choose it based on your favorite color. 

  • Black: Heaviest bands which are hardest to stretch and pull. It's highly effective for triceps and biceps.  
  • Blue: It's quite heavy and most challenging to use. One must need enough strength before using these bands. 
  • Purple: This one indicates a medium to heavy resistance. Suitable for those looking to focus on large muscle groups specifically. 
  • Green: Like purple bands, this one is ideal for large muscle groups. Best used for legs, chest, and back. 
  • Red: With lightest and stretchy resistance, this one is perfect for beginners. Best used for shin and shoulders. 
  • Yellow: With light resistance, they are very stretchy compared to other bands. 
View this post on Instagram

You guys... I just combined my two favorite tools for the best at home leg day, and I gotta tell you it’s a GOOD ONE! ⠀ ⠀ TRY IT OUT! *can be done without equipment as well! Add egg weights and bands if you’re feelin crazy! ⠀ ⠀ 3-4 rounds (circuit style)⠀ 1) squat to overhead press ⠀ 2) glute bridge with abduction⠀ 3) lateral slides (each side)⠀ 4) lunge to squat ⠀ 5) calf raises⠀ 6) good mornings ⠀ ⠀ If this one doesn’t burn, I don’t know how to help ya 😅⠀ ⠀ Give it a try! Or save for later! ⠀ ⠀ Want these bands and eggweights for yourself? ⠀ 💚bands: Use CHLOEPUFF15 at checkout at @fit_mecca ⠀ 💛 eggweights: use CHLOE10 for 🥚🏋🏼‍♀️⠀ ⠀ #womensfitness #strengthtraining #fitnessislife #witnessthefitness #dailyfitness #fitnesspro #fitnessvideo #fitnessgirlsmotivation #resistancetraining #trainingmotivation #cardiotraining #workoutplan #workoutmode #workoutideas #workouttips #workoutlife #bodyworkout #bodyweightworkout #athomeworkouts #athomeworkout #weightlosscoach #weightlossprogram

A post shared by Chloe Puff (@chloepufftraining) on

Make sure to understand the goals and purpose of each one of these before you choose. If possible, talk to your fitness trainer. Remember, no matter which resistance band you choose, it'll be a worthy investment for your health.
$1 Days
$2 Hours
$3 Minutes
$4 Seconds