Resistance Bands for Building Muscle – Introduction
What are the best resistance bands for building muscle in 2025?
Most people think that the only way to build muscle is to lift weights.
And while traditional strength training exercises like barbell back squats, bench presses, and deadlifts ARE powerful muscle builders, they’re not the only way to sculpt bigger muscles.
Another muscle-building option is bodyweight or calisthenic exercises.
Push-ups, pull-ups, and chin-ups are great muscle-building movements that easily rival barbells, dumbbells, and strength training machines.
On the downside, the amount of resistance available is determined by your body weight, and that’s something you can’t easily change.
You’ll also benefit from using a Power Tower, so you don’t get caught in the trap of doing the same old floor exercises over and over again.
Better still, why not combine body-weight exercises like push-ups and pull-ups with resistance band exercises?
This could be the ultimate workout combination for home exercisers.
Not convinced that you can build muscle with resistance bands?
In this article, I will explain how to use bands to achieve your fitness goals and reveal seven of the best resistance bands for muscle growth.
Can You Build Muscle with Resistance Bands?
Exercisers have been using resistance bands to build muscle for decades.
At one point, working out using resistance bands was a competitive sport called strand pulling.
However, instead of the rubber bands we know today, classical strand pulling involved working with springs, but the principles and exercises were essentially the same.
A lot of home exercisers worked out using something called a chest expander.
Despite its name, this training device could be used to develop almost every muscle group.
Resistance bands are very versatile!
So, how do resistance bands build muscle?
Good question!
When challenged, your muscles respond by getting bigger and stronger, a sort of self-protection mechanism.
Lifting weights, doing bodyweight push-ups, or working out with resistance bands overloads your muscles, triggering an adaptive response.
Train hard enough and consistently, and your muscles will grow.
Ultimately, your body cannot differentiate between different types of overload.
After all, they cannot see whether you’re doing a bodyweight exercise, pulling against a single resistance band, or using a $20,000 strength training machine.
Your muscles only know work and tension.
So long as you do enough reps to cause fatigue and use a strong enough band to create sufficient tension, your muscles will grow.
Of course, you also need to work out consistently and frequently and pay attention to nutrition and rest/sleep.
But those principles apply to any training.
So, Are Resistance Bands BETTER Than Weights?
Resistance bands offer a lot of benefits and advantages.
They’re light and portable, for starters, so you can use them almost anywhere and take them with you when you travel.
There is no reason to miss workouts on vacation when you pack your resistance bands!
Also, using bands, you can target every muscle in your body and from various angles.
With a bit of creativity, you should be able to replicate most barbell, dumbbell, and machine exercises with resistance bands.
Resistance bands are also easy on your joints.
There is no inertia to overcome at the start of each rep, which means less joint stress.
If you have aches and pains but still want to develop muscle size and strength, resistance bands are an excellent choice.
Joining a gym can be expensive, as can buying weights for a home gym.
Resistance bands are usually more cost-effective and indeed more versatile than barbells and dumbbells.
If you want to work out at home but don’t want to spend a fortune setting up a home gym, resistance bands should be at the top of your shopping list.
Finally, you can combine resistance bands with bodyweight and free weight exercises to make them more challenging.
For example, you can use bands to make push-ups more challenging.
Does this mean that resistance bands are better than weights or machines?
Probably not.
But bands ARE as good as weights and an effective alternative if you want to build muscle and with something other than barbells, machines, or bodyweight exercises.
The 7 Best Resistance Bands for Building Muscle
Do you want to buy resistance bands for building muscle but aren’t sure where to start?
Here are seven of the best, all tried, tested, and reviewed just for you!
#1. VEICK Resistance Bands Set
This comprehensive resistance band set has everything you need to work out at home.
The set comprises four bands to provide a total of 150lbs of resistance.
The bands are color-coded for easy use.
Each band is 48” long and can be used alone or combined with the others in the set.
VEICK’s four bands are:
- Yellow band – 10lbs
- Green band – 30lbs
- Black band – 40lbs
- Red band – 50lbs
This well-priced set from VEICK includes a door anchor, two webbing handles, two ankle straps, a carry bag, and an exercise guide.
#2. Bodylastics Resistance Band Set
A lot of resistance band sets are aimed at beginner and intermediate exercisers.
This set from Bodylastics contains 14 bands for up to 404lbs of resistance, making it ideal for more advanced users.
You get two of each of the following bands in this set:
- Yellow – 3lbs
- Green – 5lbs
- Red – 8lbs
- Blue – 13lbs
- Black – 19lbs
- Purple – 23lbs
- Orange – 30lbs
The bands can be used in any combination to provide an almost unlimited number of resistance levels.
This resistance band set includes four heavy-duty handles, two door anchors, four ankle straps, and a carrying bag.
While this isn’t the cheapest set of resistance bands on review, it is one of the most comprehensive and, with so many bands and attachments, it’s ideal for family use.
#3. WIKDAY Resistance Bands
A lot of resistance bands are designed to be used with handles or ankle straps.
In fact, that’s the only way to use some types of bands.
This set of resistance bands from WIKDAY are loops, so you don’t need handles, and they can be used in conjunction with barbells and make exercises like push-ups and squats more demanding.
They’re also ideal for assisting chin-ups/pull-ups and dips.
This versatile set contains five 81” loop bands:
- Yellow – 8-15lbs
- Orange – 15-35lbs
- Green – 25-65lbs
- Blue – 35-85lbs
- Red – 50-125lbs
You also get a sturdy door anchor, storage bag, and instruction guide.
If you want to use your bands independently and in conjunction with other types of training, WIKDAY resistance bands could be the set you need.
#4. TESLANG Resistance Band Bar
Do you want to do barbell exercises but don’t have space for a seven-foot Olympic barbell in your home gym?
This product could be a viable alternative.
The Resistance Band Bar set from TESLANG consists of a heavy-duty rotating barbell with hooks on the ends, four interchangeable, stackable resistance bands, two sturdy handles, and a door anchor.
With this setup, you can replicate almost any free weight or machine exercise with ease.
The set is contained in a handy carry bag, so you can take your gym with you wherever you go.
The four 82” loop-type bands are:
- Extra-light – 15-35lbs
- Light – 25-65lbs
- Medium – 35-125lbs
- Heavy – 50-125lbs
If you want to do free weight workouts at home but don’t have the space or budget to buy a barbell and weight plates, the Resistance Band Bar would be a great choice.
#5. RENRANRING Resistance Band Set
While some resistance band sets come with many attachments and handles, you don’t necessarily need a complex setup to get a good workout.
Sometimes, simpler is better, especially if you need to travel with your bands.
This three-band set contains five-foot-long flat resistance bands that you can use for almost any exercise purpose.
Simply move your hands along the band to vary the resistance, or use the bands in different combinations to make your workouts harder or easier.
The set also includes a carry bag and complete instructions.
Despite its simplicity, you can still do a wide range of exercises with this band set from RENRANRING, and it’s very compact and budget-friendly.
The bands in this set are:
- Yellow 9-15lbs
- Red 14-20lbs
- Blue 15-25lbs
#6. Vergali Fabric Booty Bands
Booty bands are short loop-type fabric resistance bands designed to be worn around the upper legs, lower legs, or knees.
They increase glute and hip muscle activation during exercises like squats, hip thrusts, clamshells, and side leg lifts.
They’re called booty bands because they force you to push your legs out during your workouts, making any leg exercise more glute-centric.
Booty bands are also good for developing a stronger squat and more solid deadlift.
This booty band set comprises four 13.5” bands:
- Light – 14-25lbs
- Medium – 25-35lbs
- Strong – 35-45lbs
- Heroic – 45-60lbs
The bands can be used individually or combined and are supplied with a mesh carry bag and full instructions.
Unlike many inferior products, these Vergali Fabric Booty Bands are made of elasticated fabric, making them much more comfortable to use and washable, too.
#7. SPRI Xertube Resistance Bands with Handles
SPRI has been making its world-famous Xertube Resistance Bands with Handles for over 30 years.
They’re designed to withstand heavy use and are used in group exercise classes and other commercial gym settings, but they’re also suitable for home use.
Each band has fixed handles at each end and is perfect for a range of upper body and lower body exercises.
These bands are available in five strengths and with or without a door anchor.
Their levels of resistance are:
- Yellow – very light (10lbs)
- Green – light (20lbs)
- Red – medium (30lbs)
- Blue – heavy (40lbs)
- Purple – ultra-heavy (50lbs)
The non-removable handles are made from hardwearing webbing, and each band comes with a protective sleeve for things like standing exercises.
Please note: These Xertube bands are sold singularly and not as a set.
Best Resistance Bands for Building Muscle – Wrapping Up
There is absolutely nothing wrong with building muscle with free weights, machine, or bodyweight exercises.
But, you can achieve the same goal using resistance bands.
You don’t even need to choose between these different training methods; they often work best in combination!
Whether you decide to go all bands all the time, or use bands in conjunction with other training methods, you can use the products in this review to develop the body of your dreams.
With seven different band styles to choose from, you’re sure to find the right product for your needs and budget.
What’s Next
See all the variety of exercises and workouts you can do with resistance bands:
