Resistance Bands 101: How To Choose The Right Band For Your Workout

At Medpoint, we don’t just sell resistance bands—we guide clients through smarter training, faster recovery, and safer movement.

Whether you’re working with a physiotherapist, training at home, or simply trying to stay mobile and strong, resistance bands are one of the most versatile tools you can use.

But with so many types of resistance bands, materials, and resistance levels, choosing the right one can be confusing.

This guide will walk you through:

• The different types of workout bands
• How to choose the right resistance band for your needs
• Which materials are best for comfort and durability
• Band resistance levels and lengths
• Real-world tips and client stories
• Medpoint’s expert recommendations
  
  

Why Resistance Bands Are Still Underrated in 2025

One of our regular clients, Mark from Galway, came into our store after a back injury left him unable to lift weights. His physio recommended resistance bands, and within three months of consistent rehab work, Mark was back to hiking and training without discomfort.

That’s the power of bands—low risk, high reward.

They’re ideal for:

• Muscle activation and strength
• Post-injury recovery and rehab
• Mobility and flexibility training
• Travel-friendly and space-saving home workouts

Whether you’re 25 or 75, resistance bands meet you where you are and grow with you.

Types of Resistance Bands (And What Each One Does Best)

There are several types of exercise bands, and choosing the right one depends on what you’re trying to achieve.

1. Loop Bands (Short Loops)

• Also known as “glute bands” or “booty bands”
• Closed-loop, fabric or latex
• Ideal for lower body activation, rehab, and glute strength

Use case: Lateral walks, squats, glute bridges, post-op knee rehab.

Medpoint tip: Our fabric loop bands are designed to stay in place without rolling or pinching—perfect for comfort and consistent resistance.

2. Tube Bands with Handles

• Comes with plastic or foam handles and often a door anchor
• Mimics cable machine exercises at home

Use case: Rows, chest presses, shoulder raises, bicep curls

Ideal for: Clients doing upper body strength work at home or during travel

3. Flat Resistance Bands (TheraBand Style)

• Long, latex bands with no handles
• Used heavily in physio and rehab environments

Use case: Gentle shoulder work, rotator cuff strengthening, mobility, stretching

Medpoint tip: We supply these to several physio clinics across Ireland for post-surgery recovery and flexibility programs.

4. Figure-8 Bands

• Short, dual-handled bands shaped like an “8”
• Target small muscle groups with controlled tension

Use case: Chest flys, arm raises, back extensions

Ideal for: Low-impact routines and beginners

5. Pull-Up Assist Bands (Long Loops)

• Durable, high-resistance closed-loop bands
• Supports compound lifts and explosive training

Use case: Pull-up assistance, squats, deadlifts, resisted sprints

Great for: Athletes and advanced strength training

Resistance Band Resistance Levels: Understanding the Colours

Colour = resistance.
But each brand may use slightly different standards. Here’s a general guide to resistance band resistance levels:

Pro tip: Many of our clients build a mini collection of bands across levels. It’s more effective (and safer) to vary the resistance based on the movement. See how resistance bands can grow your muscles.

Band Materials: What to Choose (And What to Avoid)

The material of your resistance band matters for comfort, durability, and skin sensitivity.

Latex

• Highly stretchable, affordable
• Common in flat and loop bands
• May cause irritation for those with latex allergies

Fabric

• Non-slip, skin-friendly, and durable
• Popular for loop bands (especially for lower body training)
• Offers a firm but limited stretch

Rubber

• Heavy-duty, thick bands
• Less stretch than latex but more resistant
• Ideal for long-loop bands or high-force exercises

Medpoint tip: We stock fabric bands for comfort, latex for rehab flexibility, and rubber pull-up bands for strength progression. Each material has its place—ask us which suits your goals.

Resistance Band Length & Width: Why It Matters

Longer bands = more stretch range = more versatility.

• Short Loop Bands: 30–40cm (perfect for lower body)
• Flat Rehab Bands: 1.2m – 2m (shoulder, knee, full-body rehab)
• Tube Bands: ~1.2m (general strength workouts)
• Pull-Up Bands: ~1m+ closed loop (power moves)

Wider bands offer more stability and often more resistance. Narrower bands are better for lighter, more controlled exercises.

How to Choose the Right Resistance Band for You

Not sure where to start? Follow this proven process:

1. Define Your Goal

Are you:

• Recovering from an injury?
• Building full-body strength?
• Targeting glutes or upper body?
• Improving flexibility?
  
  

2. Match Band Type to Goal

• Rehab = flat bands
• Strength = tube or long loop
• Glute/hip focus = short loop
• General fitness = medium tube band set
  
  

3. Choose Resistance Level

Start light and increase gradually. A common mistake we see is clients going too heavy too soon—especially in rehab.

4. Think Long-Term

Get a small set with 2–3 different levels. This way, you can progress over time without buying new bands every month.

Real Examples: What Our Clients Use

Here are three real scenarios from our store:

1. Postpartum Core Rehab (Emma, Dublin)
Emma came to us after giving birth and wanted to gently reintroduce movement. We recommended:

• Flat yellow band (core activation)
• Fabric loop band (glutes and hips)
• Light tube band with handles (upper body tone)

2. Home Workouts on a Budget (Dylan, Limerick)
Dylan was building a home routine with no space or weights. We fitted him with:

• Full tube band kit (medium to heavy)
• Pull-up assist band (used for rows and presses)
• Loop band for warm-up and core

3. Active Ageing (Mary, Cork)
At 67, Mary’s physio advised resistance training for joint health. She bought:

• Flat latex band (light)
• Figure-8 band (arms and shoulders)
• Fabric loop band (for light squats and walks)
  
  

Resistance Band Workouts You Can Start Today

Here’s a simple routine you can try with just two bands by The British Heart Foundation

Warm-Up:

• Band Pull-Aparts – 2 sets of 15
• Lateral Walk with Loop Band – 3 steps each side x 3

Strength:

• Banded Squats – 3 sets of 12
• Seated Row with Tube Band – 3 sets of 10
• Core Twist with Flat Band – 3 sets of 20 sec each side

Mobility:

• Shoulder Rotations with Light Flat Band
• Hamstring Stretch (banded)
  
  

Shop Resistance Bands in Ireland (With Expert Guidance)

At Medpoint, we help clients across Ireland find the right equipment to support their journey—whether it’s rehab, training, or ageing well.

We don’t just sell bands. We ask questions. We match gear to goals. And we only stock products trusted by real physios and movement experts.

Explore our full range:

• Loop Bands (fabric + latex)
• Thera-style Flat Bands
• Tube Sets with Handles
• Heavy-Duty Pull-Up Bands

All products are backed by our client-first support and fast nationwide delivery.

Shop Resistance Bands Now

Final Word: Why Every Home Should Have One

You don’t need a gym.
You don’t need an expensive plan.
You just need a quality resistance band—and a clear goal.

Whether you’re 25 or 75, starting rehab or building muscle, there’s a band that fits your lifestyle.

And if you’re unsure, Medpoint is here to help. Visit our store at Shankill, Dublin or order online. We’ll guide you toward the perfect resistance band for your body, your routine, and your next chapter.

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