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I pride myself on sticking to a regular workout routine. I may not be the most physically fit person you’ll find, but I always make sure to get the 150 minutes of moderate cardio per week that my doctor recommends. But there was part of my exercise routine that I was neglecting big time: strength training.
While I know how important it is to build and maintain muscle, especially as we age, I hate the gym. All those big weight-training machines and free weights are just too intimidating for me. I have a busy schedule, too, so I always have an excuse not to go to the gym. I don’t have the space in my home for much workout equipment, which is why pedal resistance bands have been such a game-changer for me.
Depending on the set you choose, these bands can provide 100-plus pounds of resistance. They can target all the major muscles in your body, too, so you can get a full-body workout in just 20 to 30 minutes. The bands are also compact and lightweight, making them travel-friendly and easy to store, even in apartments and smaller homes.
At BestReviews, we’ve researched and analyzed over a dozen sets of pedal resistance bands to identify the best models. Our top pick, the EXF Pedal Resistance Band, features a highly durable latex-and-stainless-steel construction that helps it withstand repeated workouts. It also provides up to 100 pounds of pulling resistance, so it’s suitable for users of all fitness levels.
Editors’ picks
EXF Pedal Resistance Band
Editors’ Favorite
Material: Latex | Number of Tubes: 4 | Pull Resistance: 100 lb
The EXF Pedal Resistance Band is the perfect addition to any home gym, as it lets you target a variety of muscles and requires very little storage space. The band is made of four thickened latex tubes covered with tear-proof elastic fabric, making it durable enough for repeated use. Its handles feature a foam covering, too, which absorbs sweat and helps you maintain a firm grip during even the most intense workouts.
Each of the band’s tubes provides 25 pounds of pulling force, for a total of 100 pounds of resistance. Its design makes it ideal for both strength and fat burning, and it can target your arms, chest, back, abs and legs. The band’s pedals are made of ergonomic, nonslip foam, too, so your feet are comfortable as you exercise your legs.
You don’t have to worry about safety with this resistance band, either. The band, handle and pedals are all connected with sturdy, high-quality steel buckles that can withstand pulling without strain. It also has a metal door anchor that lets you attach the band for additional exercises.
Hacole Resistance Bands
Great Value
Material: Rubber | Number of Tubes: 6 | Pull Resistance: 50 lb
The Hacole Resistance Bands prove you don’t need a ton of money to set up a home gym. They may cost under $10, but they’re still incredibly durable and safe. The bands are made of NBR rubber, which has better elasticity and higher tensile strength than similar bands. The material can stretch up to 3.3 feet and provides up to 50 pounds of pulling resistance for truly effective workouts.
The band’s handles are covered with soft, non-foam material that ensures a safe, comfortable grip even when your hands get sweaty. The pedals also feature high-density foam and have nonslip pads to keep you safe as you work out. They’re also wider than the pedals on similar bands, so you can wear your favorite training shoes while exercising.
You don’t have to use the Hacole Resistance Bands just at home, either. Their compact, lightweight design makes them easy to take on the go, so you can travel with them, bring them to the gym or even toss them in your work bag to get in a quick workout at the office.
KRNIUC Pedal Resistance Band
Best Safety Features
Material: Latex | Number of Tubes: 1 | Pull Resistance: 55 lb
If you have concerns about the safety of pedal resistance bands, the KRNIUC Pedal Resistance Band offers several features to give you peace of mind. Unlike similar bands that feature multiple tubes, it has a single natural latex tube that’s highly durable while providing consistent tension for your workouts. It’s covered in a heavy-duty nylon sleeve, too, which not only prevents pinching and skin irritation during exercise but also provides protection if the band snaps.
The band’s handles and pedals are designed with safety and comfort in mind, too. The handles are made of high-density foam and have a soft, nonslip grip even when you’ve worked up a sweat. The pedals are oversized, so they work well for most foot sizes. They even have plush cotton padding to keep them from digging into your feet as you work out.
Despite having just a single tube, the KRNIUC Pedal Resistance Band offers 55 pounds of pulling resistance. It can target your chest, arms, abs, glutes and legs, and it doesn’t require much space to exercise. It comes with a carrying bag, too, which makes it easy to store and take on the go.
SUPALAK Resistance Bands
Best Resistance Bands with Handles
Material: Latex | Number of Tubes: 5 | Pull Resistance: Up to 150 lb
The SUPALAK Resistance Bands provide heavy resistance that’s adaptable to any fitness level, so they’re ideal for beginners, experts and everyone in between. The set includes five bands with pulling resistance ranging from 20 to 40 pounds, though you can stack all the bands together for up to 150 pounds of resistance. The bands are color-coded, too, so it’s easy to choose the perfect resistance for any workout.
All the bands feature anti-snap double protection to ensure safe workouts. They’re made of high-quality natural latex covered with a protective nylon sleeve that prevents damage to the tubes and ensures you don’t get injured if the tube snaps. The handles also feature foam cushioning for a comfortable grip during exercise.
The SUPALAK Resistance Bands come with door anchors that allow you to secure them for more intense workouts. You also get a workout book to help inspire your exercise routine and a carrying bag for exercising with the bands on the go.
WHATAFIT Resistance Bands
Best Tube-Band Set with Handles
Material: Latex | Number of Tubes: 5 | Pull Resistance: Up to 100 lb
The WHATAFIT Resistance Bands are perfect for those just starting on a fitness journey because they can keep challenging you as your strength grows. That’s because the color-coded tubes offer differing levels of resistance, ranging from 10 to 30 pounds. You can use them individually or stack them to reach your desired resistance level, up to 100 pounds.
Made of natural latex, the bands are sturdy and durable, while still providing consistent resistance. They have antislip handles with sweat-absorbent padding that ensures you maintain a secure grip as you exercise.
The WHATAFIT bands are ideal for targeting your arms, shoulders, chest, abs, glutes and legs. You can even replicate gym exercises at home with the included door anchors. They set up easily and can attach to any standard door frame without causing damage, so you can perform lat pulldowns, chest presses, leg lifts and rows.
How we analyzed
All pedal resistance bands may seem pretty similar, but finding the right ones for your workout routine is essential. To determine the best pedal resistance bands, we analyzed customer reviews from several online retailers to see which ones best lived up to user expectations. In particular, we considered the quality of the material the bands were made of, how much pulling resistance they offered, how versatile they were and how comfortable they were to use. Ultimately, we evaluated over a dozen pedal resistance bands and chose the top sets based on quality, durability, versatility, ease of use and overall effectiveness.
What are the benefits of pedal resistance bands?
Pedal resistance bands may not look quite as impressive as the free weights and large machines at the gym, but they have many benefits that make them a great addition to your home-gym setup.
- Full-body workout: With handles and foot pedals, pedal resistance bands make it easy to work out your entire body. You can target your shoulders, back, arms, chest, abs, glutes and legs with this single piece of equipment.
- Strength and flexibility improvements: Pedal resistance bands not only help you build strength but can improve your flexibility and overall range of motion.
- Adaptability: Because you can control how much resistance the bands provide by how far you pull them, it’s easy to adapt your workout routine based on your fitness level. Most pedal resistance bands come with multiple tubes that offer different resistance levels, so you can use them individually or stack them for even greater resistance.
- Lower injury risk: Pedal resistance bands provide a low-impact workout, so they don’t put as much stress on your joints as traditional weights, reducing your injury risk.
- Portable and space-saving: Unlike free weights and large machines, pedal resistance bands are compact and lightweight. That means they don’t require much storage space, so they can easily fit in apartments, dorm rooms and other small homes. They are also highly portable, so you can exercise even while traveling.
- Affordable: Unlike dumbbells and free weights, pedal resistance bands are extremely affordable, with most sets priced between $10 and $50.
How to use pedal resistance bands
To ensure you’re comfortable while using pedal resistance bands, set down an exercise or yoga mat, which offers cushioning and support. When working out with the bands, start by securing your feet. It helps to wear sturdy training shoes with good traction, so your feet don’t slide around as you pull on the handles.
Use slow, smooth movements as you pull on the bands to ensure your muscles are activated for effective strength building. To avoid injury and strain on your joints, keep your knees and elbows soft. The best way to target various muscle groups can vary from band to band, though, so consult the manual or workout guide that comes with your bands to determine the proper form.
Key features to consider
Tube count and tension level
Pedal resistance bands usually feature several tubes, each providing a different level of tension or resistance. You can use each tube individually or stack them together to increase the resistance significantly.
Some pedal resistance bands feature just two tubes and generally offer the least tension. These bands work best for beginners or those recovering from injuries. Pedal resistance bands with four tubes offer slightly more resistance, so they are ideal for beginners or those seeking a moderate workout. Bands with six tubes typically offer 100-plus pounds of resistance, making them a good option for moderate- to high-intensity strength training. If you want the most tension and resistance, though, opt for bands with eight tubes, which can provide over 150 pounds of resistance for highly experienced users.
Durable materials
Pedal resistance bands are usually made of natural latex or rubber. Latex is the most popular resistance band material because it’s incredibly durable and stretches extremely well. It also offers a wide range of resistance options, so it can work for beginners and experts alike. Rubber bands aren’t quite as durable as latex ones, but they provide excellent resistance. They’re an ideal option if you have latex allergies or are on a tighter budget since they are typically more affordable.
The handles and pedals for pedal resistance bands are usually made of plastic and covered with foam to improve their durability. Some more affordable bands have fully plastic handles and pedals, which don’t tend to be as durable as foam-covered options.
Safety and comfort
Protective outer sleeves
Many high-quality resistance bands feature a fabric outer sleeve that covers the latex or rubber. These coverings not only improve the bands’ durability by preventing cracking and overstretching, but they also keep the bands from pinching your skin as you exercise or snapping in your face if an accident happens. Most bands feature a nylon outersleeve, though you can also find some with polyester coverings.
Ergonomic grip handles
As we mentioned, pedal resistance bands usually have foam-covered handles to improve their durability. The handles often have an ergonomic design that fits well in your hand, too, and the foam provides cushioning for added comfort. EVA or NBR foam is typically used to cover the handles, so it is often sweat-absorbing as well, ensuring you maintain a secure grip even if you work up a sweat.
No-slip foot pedals
Like the handles, resistance bands’ pedals are often foam-covered to make them more durable and provide comfortable cushioning. However, the foam usually features slight texturing or a contoured design to ensure that your feet don’t slip as you pull on the bands. If you have larger feet or prefer more structured training shoes, you may also want to look for bands with oversized pedals to ensure your feet fit comfortably.
Portability and storage
One of the best things about resistance bands is how lightweight and compact they are. They are easy to take on the go, making them ideal if you travel frequently and don’t want your workout routine interrupted. They are also perfect if you want to bring them to the gym or take them to the office to squeeze in a quick workout at lunch.
Because they’re so compact, the bands are also very easy to store, even in a small house or apartment. Extreme temperatures, direct sunlight and moisture can damage the bands, though, so it’s best to store them in a cool, dark spot, like a closet. You can roll them up in a bag or case or hang them on hooks to ensure they don’t get tangled when not in use.
FAQ
Q. How much do resistance bands cost?
A. Pedal resistance bands vary in price based on the quality of their materials and the amount of resistance they offer. Bands that offer up to 55 pounds of resistance and have smaller pedals typically cost between $10 and $15. Higher-quality bands that provide up to 100 pounds of resistance and feature padded handles and pedals generally range from $15 to $30. The highest quality resistance bands that provide over 100 pounds of resistance and have padded handles and extra-large pedals are the most expensive, usually costing between $30 and $50.
Q. Can you actually build muscle with pedal resistance bands?
A. While pedal resistance bands may not look quite as impressive as the big machines at the gym, they can effectively strengthen your muscles just like traditional weights. The bands offer variable resistance depending on how far you stretch or move with them and engage your muscles throughout the entire movement. Some studies suggest that while free weights are more effective at activating the primary muscles targeted, resistance bands are more effective at activating secondary muscles. That makes them a viable alternative to traditional weights for building muscle.
Q. How often should you replace pedal resistance bands?
A. It depends on how often you use the bands. Bands used every day typically require replacement every six to 12 months. If you use your bands two to four times a week, they’ll generally last a year or two. However, if you only use your bands occasionally, you can usually go up to three years before replacing them.
