Best Resistance Bands for Beginners

By | December 18, 2023

So, you’ve decided resistance bands should be a part of your workout routine but are wondering where to start.

As a beginner, a major factor to consider is if you want to go with flat or tube resistance bands.

Flat Bands or Tubes?

Bands with light resistance ratings suitable for novices are available in any set, however there’s one key reason some may prefer to start with flat bands. It comes down to comfort. Flat bands don’t cause discomfort when pressed against your body like tube bands often can.

The trade-off is that tube bands are stronger, last longer, and are available in a much larger variety of weight ratings. Additionally, when you get into bands offering high levels of resistance, there is no equivalent with flat bands. These factors aren’t marked disadvantages to people just starting. Thus, it can be said flat bands are most appealing to beginners.

For more points about the differences between flat bands and tubes, you can read the post here.

Standard Sets Are Best for Most People

Now, when choosing a resistance band set, the bigger question is, exactly how much of a beginner are you? If you’re already working out regularly, are fairly athletic, and know your way around the gym, you could dive right in and get a standard set that comes with four or five bands.

Even if you’re a recovering couch potato it makes sense to get a standard resistance band set that allows room for growth. The main reason is, that by picking up a kit rather than individual bands you get the best value.

Sets that come with six bands or more are almost always aimed at people in the intermediate to advanced level.

Tube Band Set Recommendation

The set from Black Mountain Products has been popular for quite some time, and they’ve updated it over the years to keep it relevant.

It includes five bands: yellow (2-4 lbs.), blue (4-6 lbs.), green (10-12 lbs.), black (15-20 lbs.) and Red (25-30 lbs.).

The door attachment and higher level of ruggedness make tube sets best for beginners who are focused on growth.

This is a great set for beginners while having a lot to offer to intermediate people as well. It’s only bodybuilders, serious athletes, and MMA practitioners that benefit from the more pricey, extensive sets with super strong bands included

Flat Band Set Recommendation

If you’ve decided to go with flat bands, the five band set from Fit Simplify is also a good choice.

The set has bands with weights of resistance as follows: green (x-Light) 2-4 lbs, blue (light) 6-8 lbs, yellow (medium) 10-12 lbs, red (heavy) 15 – 20 lbs, black (x-heavy) 25 – 30 lbs.

Although the weight ratings are close or identical to many tube sets, flat bands are the ideal beginner-friendly pick because stretching them just feels a bit easier and more comfortable.

The Compare Yourself Option

What’s better: flat resistance bands or tube bands? A lot of it comes down to personal preference.

Another route is to buy an individual tube band, plus a basic flat band set, and then do your comparison before investing more.

But really, sets are modestly priced, so it makes just as much sense to choose one type and then get the other type if it isn’t the right fit for your workouts.


It’s key for beginners to experiment with equipment to find what works best for them.

At the end of the day, both flat and tube resistance bands are great for beginners. Flat bands have an edge when it comes to recovery exercises. Tube bands are more rugged and last longer. Choose the type with the advantages that speak to you.