Which resistance band set should a beginner buy?
Start with a set that covers more than one level, so you can step up as you get stronger. For full-body training and pull-up practice, a set of 1 metre loop bands suits. For glutes and hips, a set of 30cm bands or fabric booty bands suits. Choose a level that lets you finish every rep with good form.
Beginner resistance band sets at a glance
Every option below is a POWERBANDS® set with several resistance levels in one pack. Prices and kg ranges are as listed on each product page.
- Full body, pull-up practice: 1M Power 6 Band Set: six 1 metre loop bands, X-Light (Yellow) to XX-Heavy (Blue), 2kg–68kg of resistance. $169.
- Full body, non-slip: 1M Fabric Resistance Band Set: five 1 metre fabric bands, 1kg–48kg of resistance, machine washable. $89.
- Glutes, hips and legs: Fabric Booty Band Set: Light, Medium and Heavy fabric bands (33cm, 38cm and 43cm x 8cm). $49.
- Warm-ups and lower body: Mini Resistance Band Set: 30cm micro loop bands, 1kg–12kg of resistance. $33.
- Pull-ups: an assisted pull-up pack matched to your body weight.
Want to see the full range? Browse all resistance bands.
How do I choose the right resistance band strength?
Pick the band that lets you finish every rep of your set with good form and control. If the last two or three reps break down, go one level lighter. If every rep feels easy, step up a level. Each POWERBANDS® band lists its range in kg of resistance, so you can compare levels before you buy.
Search online and you'll find resistance bands in a lot of shapes and sizes: loop bands, tube bands with handles, flat bands, fabric bands and mini bands.
Here's the thing: each type exists for a reason. They're not interchangeable, and choosing the wrong type for your goals means you'll either get frustrated, get limited results, or end up buying three different sets when one would have done the job.
This guide explains each type of resistance band, what it's designed for and who it suits, so you can choose your first set.
The Main Types of Resistance Bands
There are five main types of resistance bands. Each has its own design, resistance range and set of exercises it suits.
Power Loop Bands (Continuous Loop)
A continuous loop, 1 metre long in the POWERBANDS® range, available in colour-coded resistance levels from X-Light to XXX-Heavy.
What they're used for: pull-up assistance, compound movements (squats, deadlifts, presses), mobility work, stretching, speed and agility drills, and general strength work. The loop means you can anchor them to a fixed point, wrap them around your body or use them on their own.
Resistance range: 2kg to 82kg of resistance across the 1M Power Band range, depending on band width.
Who they suit: anyone who wants one band type for a wide range of exercises. A set in graduated levels covers upper body, lower body and pull-up work.
Our 1M Power Band Set includes six resistance levels, 2kg–68kg of resistance, from light warm-up work to heavy strength training.
Tube Bands with Handles
A rubber or latex tube with plastic or foam handles attached at each end. Some come with interchangeable handles and door anchor attachments. Often sold in colour-coded sets with 3-5 resistance levels.
What they're used for: cable-style exercises: chest presses, rows, bicep curls and tricep extensions. The handles give you a fixed grip point, which some people find comfortable.
Resistance range: Typically 2kg to 25kg. This is significantly lower than loop bands, which limits their usefulness for strong individuals or heavy compound movements.
The trade-offs: the handles fix your grip, whereas a loop band can be held at any point, wrapped around your hands or looped over your feet. The join where the tube meets the handle is a common wear point. And the lower maximum resistance means you may outgrow them sooner.
Who they suit: people who mainly want cable-style exercises at home and don't need heavy resistance.
Flat Bands (Non-Looped)
A flat strip, typically 1.2–1.5 metres long, with no loop and no handles. POWERBANDS® stretch bands are 1.5 metres.
What they're used for: stretching, yoga, pilates and light resistance work. You can wrap them around your hands to adjust the length and tension.
Resistance range: Very light to moderate. Typically 1kg to 12kg.
The trade-offs: Limited resistance means they're unsuitable for strength training. Because they're not looped, you can't anchor them as securely as loop bands, and they can't be used for exercises like pull-up assistance. They also tend to roll up during use, which gets annoying quickly.
Who they suit: anyone focused on stretching, yoga or pilates. Our 1.5M Stretch Band Set is built for stability rather than maximum resistance.
Mini Loop Bands (Micro Bands)
Short continuous loop bands, 30cm in the POWERBANDS® range. They sit around the thighs or ankles for lower-body work.
What they're used for: glute activation, hip work, lateral movements and warm-ups: banded squats, clamshells, lateral walks and glute bridges.
Resistance range: 1kg to 12kg of resistance across the 30cm micro bands, a lower range than 1 metre loop bands.
Who they suit: runners warming up, anyone training glutes and hips, and anyone who wants a warm-up tool before leg sessions. They add to a 1 metre loop set rather than replace it.
Our Mini Resistance Band Set covers five levels, X-Light (Yellow) to X-Heavy (Grey), for progressive glute and hip work. For exercises, see our glute training guide.
Fabric Resistance Bands
Bands with a woven fabric outer layer over an elastic core. Available in both mini loop (booty band) and longer power band formats. The fabric exterior provides grip and prevents the band from rolling up during use.
What they're used for: lower-body exercises where a band can roll or slip: banded squats, hip thrusts, glute bridges and lateral walks. The fabric stays in place on clothing and skin.
Who they suit: anyone who wants a non-slip band for lower-body work. Fabric bands are machine washable.
We offer fabric bands in both formats: Fabric Booty Bands for mini loop exercises and the Fabric 1M Power Band Set for longer band exercises with the non-slip advantage.
How the Band Types Compare
Versatility
Power loop bands. A set of loop bands covers many of the exercises tube, flat and mini bands do, plus pull-up assistance, compound movements, mobility work and partner exercises, which need a continuous loop.
Resistance Range
Power loop bands. 1 metre loop bands go up to 82kg of resistance in the POWERBANDS® range. Tube and flat bands generally top out lower. Loop bands give you room to keep progressing.
Comfort and Grip
Tube bands with handles (for some exercises). Handles are comfortable for curls and rows. For other band exercises they don't add much. For lower-body work, fabric bands are comfortable because they don't pinch or roll.
Durability
Power loop bands. A loop spreads the load along the band, while a tube band puts stress on the tube-to-handle join, a common wear point. Whatever you buy, inspect it before each session. Our care guide covers cleaning, storage and when to replace a band.
Portability
Tie. All band types are portable. A set of loop bands, tube bands or mini bands fits in a backpack.
Price Per Exercise
Power loop bands. One set of loop bands covers exercises that would otherwise take tube, flat and mini bands.
Which Resistance Band Type Should You Buy?
The right answer depends on what you're training for. Here's the direct recommendation based on your goals:
If you want one set for a wide range of training: power loop bands. The 1M Power Band Set gives you six levels, 2kg–68kg of resistance, from warm-ups to heavy strength work.
If you're focused on glutes and lower body: mini loop bands. Our Mini Resistance Band Set gives you five levels. If bands roll or slip during leg exercises, the Fabric Booty Band Set is a non-slip option.
If you're doing pull-ups or want heavy resistance: You need power loop bands — specifically thicker ones. Our pull-up packs (standard pull-up pack, pull-up pack plus, and extra assisted pull-up pack) are purpose-built for pull-up progression. Check our pull-up guide for programming.
If you mainly stretch or do pilates: start with flat stretch bands. Our 1.5M Stretch Band Set has three levels. Add loop bands when you want more resistance.
If you're setting up a home training space: a 1M Power Band Set plus a Mini Resistance Band Set covers upper body, lower body and pull-up work. For 1M Power Bands there's also a Door Jamb Anchor ($10) that turns a door into an anchor point. Our home training guide explains how to build a programme around this setup.
If you're a runner or athlete: Micro bands for pre-training activation, plus a loop band set for strength work. See our runners guide or boxing guide for sport-specific programming.
The Handle Question: Do You Need Handles on Resistance Bands?
We get asked this a lot, so here's a direct answer.
Handles feel comfortable for pulling and curling exercises. But handles also limit what you can do with the band:
You can't loop a handled band around a pull-up bar for assisted pull-ups. You can't step on it properly for overhead presses (the handle digs into your foot). You can't wrap it around your body for sprinting drills. You can't use it for partner exercises. You can't double it up for extra resistance. You can't use it for stretching or mobility work effectively.
A loop band, on the other hand, can be gripped in any position, including folded over to create a makeshift handle. You get the grip options that handles provide, plus every other grip option that handles prevent.
If grip comfort during curls and rows matters to you, fold a loop band over itself for a thicker grip. For anchored exercises such as rows and presses, 1M Power Bands work with the POWERBANDS® Door Jamb Anchor.
What to Look for in Any Resistance Band
Whatever type you choose, check these points before you buy:
Layered construction (loop bands). POWERBANDS® 1M loop bands are made from multiple bonded layers, which gives smooth, consistent tension.
Consistent resistance. A band should have even thickness, so the tension builds smoothly through the stretch.
Colour-coded resistance levels. A proper system of progressive resistance levels lets you train any exercise at the right intensity and progress over time. Our colour and sizing guide explains how the system works.
A clear guarantee. Every POWERBANDS® product comes with a 60-day money-back guarantee and a 6-month warranty. Free shipping over $99.00.
Your first resistance band workout
Use the band that lets you finish every rep with good form. Start with 2 sets of 10–12 reps of each exercise.
- Legs and glutes: banded squats, glute bridges and lateral walks (30cm band or fabric booty band).
- Arms: bicep curls and tricep extensions (1 metre loop band, standing on the band).
- Back and shoulders: rows, pull-aparts and lat pull-downs (1 metre loop band, anchored with the Door Jamb Anchor).
- Chest: banded push-ups or anchored chest presses (1 metre loop band).
- Abs: anchored standing rotations and kneeling crunches (1 metre loop band).
For full routines, see our resistance band exercises guide, arm workouts and upper body workout.
Ready to pick your first set?
You don't need a garage full of equipment. You need one set that fits the way you train. Pick a level that lets you finish every rep with good form, then step up when it feels easy.
Compare every resistance band set and find yours. Free shipping over $99.00, a 6-month warranty and a 60-day money-back guarantee.
Frequently Asked Questions
Which resistance band set should a beginner buy?
A set with several levels, so you can step up as you get stronger. 1 metre loop bands suit full-body training and pull-up practice; 30cm bands and fabric booty bands suit glutes and hips. Choose a level that lets you finish every rep with good form.
How do I choose the right resistance band strength?
Pick the band that lets you finish every rep with good form. If the last few reps break down, go lighter; if they feel easy, step up. POWERBANDS® bands list their range in kg of resistance, from 1kg to 82kg across the range.
Are resistance bands with handles better than loop bands?
Handles are comfortable for curls and rows, but loop bands can do more: pull-up assistance, overhead presses, stretching and mobility work. Fold a loop band for a thicker grip, or use a door anchor for anchored rows and presses.
Do POWERBANDS sell a door anchor?
Yes. The POWERBANDS® Door Jamb Anchor ($10) turns a door into an anchor point for rows, presses and pull-downs. It's for 1M Power Bands only. Test it under light load on each door before full use.
What's the difference between loop bands and flat bands?
Loop bands form a continuous circle and run from light to heavy resistance, so they can be anchored and used for pull-up assistance. Flat bands are a single strip for stretching, yoga, pilates and light resistance work.
Do I need different types of resistance bands?
Not to start. A set of 1 metre loop bands covers a wide range of exercises. Add 30cm bands or fabric booty bands if you want dedicated lower-body and warm-up work.
