Resistance Bands vs. Weights: Which Is Better for Building Strength?

Both resistance bands and weights are go-to strength-training tools for many people. The flexible resistance bands provide different levels of resistance as you exercise. Free weights also offer resistance as you move. But they come in many forms, including dumbbells, kettlebells, and barbells.

Both tools can take your strength-training workouts to the next level. So, you might have questions. Are resistance bands as effective as weights? How do you choose between the two? Learn the pros and cons of resistance bands and weights to help you decide which is best for your fitness goals. 

Are resistance bands better than weights? 

Not necessarily. Both resistance bands and weights can help you build muscle strength and endurance. And using both may even help you maximize these benefits. The better option depends mainly on your fitness level and strength-training goals. While they offer similar benefits, resistance bands and weights differ in key ways.

Resistance

The main difference between bands and weights is the way they provide resistance.

A resistance band offers variable resistance that changes as you stretch it. Consider a lateral band walk as an example. You place a resistance band around your lower leg for this exercise and step to one side. The resistance increases as you stretch the band with each step. But the resistance decreases when you bring your feet back together.

In contrast, free weights provide constant resistance throughout an exercise. For example, in a bicep curl with a barbell the resistance remains the same as you lift and lower the weight. 

Range of motion

Resistance bands typically allow you to move through a fuller range of motion compared to free weights. You can easily move in different directions, such as side-to-side, making them good for exercises that involve moving in different planes of motion. 

Free weights, on the other hand, might be better for more straightforward movements like lifting or lowering down. 

Muscle activation

Resistance bands and weights may activate your muscles differently. Bands create tension through variable resistance, engaging your muscles throughout an entire movement. Free weights, however, can provide more or less tension on your muscles at different points during an exercise.

EXPERT PICKS: WHAT TO READ NEXT

• Ready to lift weights? These expert-approved tips can help you get started.

• Hypertrophy vs. strength training: Find out which strategy can help you reach your fitness goals.

• Remember to recover. Active recovery workouts can help you bounce back after resistance training.

A small study compared muscle tension during two exercises with resistance bands and weights. Researchers found that weights activated the primary targeted muscles more than bands. But resistance bands engaged the secondary muscles more than weights. The study concluded that resistance bands can be an effective alternative to weights. 

What are the pros and cons of resistance bands?

Many people dismiss resistance bands in favor of free weights. But these stretchy bands offer worthwhile benefits:

• Functional strength and flexibility: Resistance bands have been shown to increase flexibility, range of motion, and balance. Physical therapists may use them to help people increase functional strength after an injury. 

• Lower injury risk: The variable resistance provided by bands allows for smooth, joint-friendly movements. This can make injury less likely when exercising with resistance bands.

• Versatility: Resistance bands can target every muscle group in your body when used properly. This makes them an asset for a variety of workouts, including both compound and isolation exercises.

• Portable and cost-effective: The portability and cost of resistance bands can't be beat. They are lightweight, so you can take them with you on the go. And you can buy a reliable set for a reasonable price. 

Read more like this

Explore these related articles, suggested for readers like you.

8 Tips for How to Start Lifting Weights

View more

But resistance bands fall short in a few ways:

• Limited resistance: Most bands come in sets ranging from light to heavy resistance. When measured by weight, the most resistance available is around 55 lbs. If you're a heavy lifter, you may find the resistance from bands very limited.

• Hard to add resistance: Progressing with resistance bands can be challenging. Once you reach the highest level in a set of bands, you’ll need to buy a new set with more resistance. Unlike weights, it’s difficult to track these increases in resistance.

• Less durable: Not all resistance bands are made to last. Lower-quality bands may wear out or snap with repeated use. 

What are the pros and cons of weights?

The benefits of weights are well-researched and well-documented:

• Muscle mass and strength: It’s no secret that lifting weights can help you build muscle mass and strength. The muscle-building process involves stressing the muscle cell and forcing adaptation through resistance. Free weights are a great way to create that resistance.

• Easier to add weight: Building muscle also requires progressive overload — making workouts more challenging to push your muscles. With free weights, you can easily lift heavier as your fitness improves. Unlike resistance bands, it’s easy to track gradual increases in resistance. 

• Ideal for advanced strength training: Free weights are ideal for experienced athletes, weightlifters, and powerlifters. Weights make it easy to increase your weight and monitor your progress. 

• Durable: Weights are long-lasting, especially when well-made and properly maintained. They’re durable and maintain structural integrity, even when used often.

But there are drawbacks to weights: 

• Less portable: One issue with weights is that they’re heavy. They’re less portable and can take up a lot of space.

• More expensive: The cost of dumbbells varies based on weight. So, you’ll pay more for heavier weights. Joining a gym with a range of weights may be more cost-effective. 

• Higher injury risk: There is a risk of injury with lifting weights, especially if you do it with improper form or use a weight that is too heavy. These errors can strain your joints, causing injuries such as muscle pulls or tears. 

When should you use resistance bands vs. weights?

Research suggests that resistance bands are as effective as weights for building strength. Your choice comes down to your training goals and preferences.

Try resistance bands if you:

• Want to improve balance, strength, and flexibility

• Need portable training equipment that’s easy to store at home

• Prefer joint-friendly strength-training exercises

Try weights if you:

• Want to build muscle mass and strength

• Need to increase or decrease resistance

• Prefer traditional weightlifting exercises 

Why trust our experts?

Written by:

Ray Bass, NASM-CPT

Ray Bass is an author, editor, and National Academy of Sports Medicine-certified personal trainer. She holds an honors degree in creative writing from the University of Pennsylvania, and she is pursuing her MFA at The New School.

Edited by:

Lauren Savage, MA

Lauren Savage, MA, is a health editor at GoodRx, where she focuses on movement, exercise, and healthy aging. She aims to provide readers with the information they need to live healthier, more active lifestyles.

Reviewed by:

Sanjai Sinha, MD

Sanjai Sinha, MD, is a board-certified physician with over 20 years of experience. He specializes in internal medicine.

Our editorial standards

Meet our experts