Band Types And Their Differences

[vc_row][vc_column][vc_column_text]Resistance bands are resistance bands right? Unfortunately it is not that easy. There are quite some different versions of resistance bands out there. And that’s why we gonna have a look at all the different versions, see how they are different from one another and what the pros and cons are.

We just gonna jump straight in to it and compare all the different versions in one overview. We took 6 categories and rated 6 resistance band versions regarding these categories. Additionally, we rated the different bands regarding their ability to be used for the following 6 fields:

  • Muscle Building
  • Strength Training
  • Weight Loss
  • Stretching
  • Injury Recovery
  • Toning

But don’t stop here! Further below you can find out what each of the versions is best used for as well as their pros and cons. So don’t choose too quickly.

Oh! Before I forget it… We looked here at the 6 most commonly used bands in the fitness industry. In case you are allergic to latex, we have the right bands for you with a detailed description right here.

Big Loop

Small Loop

Flat Thera

Handle Tube

Clip Tube

Figure-8

Hurt Potential (Metal Clips)
Versatile Use Of One Band
Resilient To Tearing
No Fillers  – 100% Natural Latex
Adjustable Resistance On The Fly
Possibility Of Combining Several Band

Can Be Used For:

Muscle Building
Strength Training
Weight Loss
Stretching
Injury Recovery
Toning

[/vc_column_text][vc_column_text]

[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_column_text]Big Loop Resistance Bands

The most versatile resistance band version out there. Big Loop resistance bands come in different resistance levels, from very light to super heavy and you can basically do every exercise you would do with free weights. If you get a whole set of big loop resistance bands you basically have a gym in a bag. You can train anywhere and can even pack them for a trip.
The big loops are around 82” long (circumference) have a thickness of 0.18″ and vary in the wideness between 0.5″ to 2.5″. The wider the band is the more resistance it will provide.[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-up” i_color=”green” i_background_style=”rounded” color=”green” border_width=”2″ add_icon=”true”][vc_column_text]

  • Train every muscle in your body as good or even better when weights
  • You can combine several band together to get more resistance
  • prevent using momentum and cheating
  • Resistance can be adjusted by simple grabbing the band further down toward the fix point
  • Due to its length you can double the band and adjust the resistance in this way
  • Versatility: From stretching to muscle or even strength training
  • Have along lifetime even under high stress
  • Can be used for assisted body weight exercises like pull ups or dips
  • Can be incorporated into weight training (powerlifting)
  • Free range of movement: band provide resistance from any angle
  • Can be used with a lot of attachments to further diversify the choice of exercises
  • Price: cheap

[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-down” i_color=”juicy_pink” i_background_style=”rounded” color=”juicy_pink” border_width=”2″ add_icon=”true”][vc_column_text]

  • Need to get used to the bands: grips, exercises
  • Recommended to use gloves to prevent stress on the hands

[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]Small Loop Resistance bands

A great addition for the big loop bands are the smaller brothers of them. The small loops are not that versatile but provide a better size for stabilization work or target specific muscles like the side leg muscles. They are also great for girls who want to rather tone their muscles.[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-up” i_color=”green” i_background_style=”rounded” color=”green” border_width=”2″ add_icon=”true”][vc_column_text]

  • Great to target muscles which big loops are not perfect for
  • You can combine several band together to get more resistance
  • Can be incorporated into cardio and HIIT workouts
  • Have along lifetime even under high stress
  • prevent using momentum and cheating
  • Free range of movement: band provide resistance from any angle
  • Price: cheap

[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-down” i_color=”juicy_pink” i_background_style=”rounded” color=”juicy_pink” border_width=”2″ add_icon=”true”][vc_column_text]

  • Only specific exercises can be performed
  • Can’ be used in addition to body weight or free weight exercises

[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]Flat Resistance Bands (Thera Bands)

These resistance bands follow a different idea. These are not formed in a loop but rather are simply a band with open ends. They are usually made of latex and are quite fin but wider than the loop bands. Most common these bands are used for lighter resistance training and injury recovery exercises.[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-up” i_color=”green” i_background_style=”rounded” color=”green” border_width=”2″ add_icon=”true”][vc_column_text]

  • Very small package size
  • great for stretching
  • You can combine several band together to get more resistance
  • wider range of exercises you can use them for

[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-down” i_color=”juicy_pink” i_background_style=”rounded” color=”juicy_pink” border_width=”2″ add_icon=”true”][vc_column_text]

  • Less versatile than bis loop bands
  • Tears are more common due the very thin build of the bands
  • Can produce not as much resistance compared loop bands
  • gripping the band is harder since it is thin and doesn’t have connected ends

[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]Handle Tube Resistance Bands

A different approach to resistance band equipment make the tube resistance bands, which also mostly come with handles attached. Due to the handles these band have open ends in comparison to loop bands. Most versions out there can be adjusted in length with a mechanism in the handles. These bands are especially great if you like to have a firm handle to grab on. They come in variety of resistances from very light to very heavy.[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-up” i_color=”green” i_background_style=”rounded” color=”green” border_width=”2″ add_icon=”true”][vc_column_text]

  • Train every muscle in your body as good or even better when weights
  • prevent using momentum and cheating
  • Bands are very heavy duty and have a long lifetime
  • easy transition from weight to band training due to handles
  • Adjustable band length in the handle mechanism

[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-down” i_color=”juicy_pink” i_background_style=”rounded” color=”juicy_pink” border_width=”2″ add_icon=”true”][vc_column_text]

  • Combining several band together is not possible since every band has a handle
  • Can’ be used in addition to body weight or free weight exercises
  • The handle connection is a weak spot and can break faster than the band
  • Adjustment of length takes time
  • Price is higher than the other versions

[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]Clip Tube Resistance Bands

This version is an attempt to eliminate the disadvantage of handle tube resistance band by not being able to combine several band together. The idea is to have only one handle and clips at the tube bands which you can use to attach the tube band to the handle. With this it is possible to clip several bands to a handle and adjust the resistance in this way.[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-up” i_color=”green” i_background_style=”rounded” color=”green” border_width=”2″ add_icon=”true”][vc_column_text]

  • Train every muscle in your body as good or even better when weights
  • prevent using momentum and cheating
  • You can combine several band together by clipping them to the handle to get more resistance
  • Bands are very heavy duty and have a long lifetime
  • easy transition from weight to band training due to handles

[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-down” i_color=”juicy_pink” i_background_style=”rounded” color=”juicy_pink” border_width=”2″ add_icon=”true”][vc_column_text]

  • Can’ be used in addition to body weight or free weight exercises
  • The clip is a weak spot and can break faster than the band
  • Adjustment of resistance takes time
  • Price is higher than the other versions

[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]Figure-8 Resistance Bands

This a rather special form of resistance bands. It is shaped as an 8 and has foamed hand protection incorporated in the design. This is also a protection for the band at the same time. It is much shorter than the big loop bands and has a similar length to the small loop bands. Mostly used for toning specific body regions but can still be used for additional exercises like biceps curls or deadlifts.[/vc_column_text][vc_row_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-up” i_color=”green” i_background_style=”rounded” color=”green” border_width=”2″ add_icon=”true”][vc_column_text]

  • Great to target muscles which big loops are not perfect for
  • You can combine several band together to get more resistance
  • easier transition from weight to band training due to handles similar design
  • Can be incorporated into cardio and HIIT workouts
  • Have along lifetime even under high stress
  • prevent using momentum and cheating

[/vc_column_text][/vc_column_inner][vc_column_inner width=”1/2″][vc_text_separator title=”” i_icon_fontawesome=”far fa-thumbs-down” i_color=”juicy_pink” i_background_style=”rounded” color=”juicy_pink” border_width=”2″ add_icon=”true”][vc_column_text]

  • Less versatile than bis loop bands
  • Only specific exercises can be performed
  • Can’ be used in addition to body weight or free weight exercises
  • Can’t be adjusted in length

[/vc_column_text][/vc_column_inner][/vc_row_inner][vc_column_text]Last but not least a quick overviews which bands are the best choice for the 4 most common training goals.[/vc_column_text][vc_row_inner equal_height=”yes” content_placement=”top” disable_element=”yes”][vc_column_inner width=”1/4″ css=”.vc_custom_1588870132613{border-radius: 2px !important;}”][vc_column_text]

Muscle Building

[/vc_column_text][vc_single_image image=”546″ alignment=”center”][vc_single_image image=”548″ alignment=”center”][vc_single_image image=”506″ alignment=”center”][vc_text_separator title=”” i_icon_fontawesome=”fas fa-dumbbell” i_background_style=”rounded” color=”black” border_width=”2″ add_icon=”true”][/vc_column_inner][vc_column_inner width=”1/4″][vc_column_text]

Strength Training

[/vc_column_text][vc_text_separator title=”” i_icon_fontawesome=”fas fa-dumbbell” i_color=”juicy_pink” i_background_style=”boxed” color=”black” border_width=”2″ add_icon=”true”][vc_single_image image=”506″][/vc_column_inner][vc_column_inner width=”1/4″][vc_column_text]

Weight Loss

[/vc_column_text][vc_text_separator title=”” i_icon_fontawesome=”fas fa-weight” i_color=”green” i_background_style=”rounded” color=”black” border_width=”2″ add_icon=”true”][vc_single_image image=”506″][/vc_column_inner][vc_column_inner width=”1/4″][vc_column_text]

Injury Recovery

[/vc_column_text][vc_text_separator title=”” i_icon_fontawesome=”fas fa-user-injured” i_color=”sandy_brown” i_background_style=”rounded” color=”black” border_width=”2″ add_icon=”true”][vc_single_image image=”522″][/vc_column_inner][/vc_row_inner][vc_column_text]

Muscle Building
Strength Training
Weight Loss
Injury Recovery

[/vc_column_text][/vc_column][/vc_row]

Check out the BIQ Resistance Band Training App

The BIQ App

Take training with resistance bands to the next level with our free app.

  • 172 Exercises
  • all band types
  • different training goals & workouts
  • challenges
  • much more

Leave a Reply

Your email address will not be published. Required fields are marked *

Log In

Forgot password?

Forgot password?

Enter your account data and we will send you a link to reset your password.

Your password reset link appears to be invalid or expired.

Log in

Privacy Policy

To use social login you have to agree with the storage and handling of your data by this website.

Add to Collection

No Collections

Here you'll find all collections you've created before.