Resistance bands have evolved from simple tools to a staple in functional training. Whether in the gym, at home, or on the go , these elastic training aids offer countless possibilities for strengthening , mobilization, and rehabilitation. But not all resistance bands are created equal: There are different types, resistance levels, and areas of application.
In this guide, we'll explain what makes fitness bands different, what the differences are, and which types are best suited for your workout. You'll also get tips on selecting, maintaining, and integrating them into your training program.
1. What are fitness bands ?
Resistance bands are elastic bands made of latex, rubber, or textile fibers that create increasing resistance when stretched. This allows you to specifically train muscles without the need for weights. They are lightweight, portable, and versatile —perfect for home workouts, physical therapy, or warm-ups.
Advantages at a glance:
- Compact & lightweight
- Gentle on the joints
- Suitable for all training levels
- Exercises for the whole body
- Ideal for rehabilitation , muscle building, prevention
- Versatile for strength, stabilization and stretching exercises
2. The different types of fitness bands
a) Therabä nder (classic flat bands )
These flat latex bands are particularly popular in physiotherapy and rehabilitation .
- Very flexible in application
- Different lengths & strengths
- Usually color-coded according to resistance level
Use : Mobilization, rehabilitation, light strengthening , Pilates supplement
b) Loop Bands (Mini Bands)
Small closed loops, ideal for activating the glutes, leg and shoulder muscles.
- Perfect for lower body training
- No slipping due to closed shape
- Also available in fabric version ( non -slip)
Use : Booty workouts, stability exercises, warm-up, core activation
c) Power Bands (Strength Bands)
These wide, long resistance bands are designed for advanced training.
- High resistance
- Ideal for pull- ups , stretching, strength training
- Often made of robust latex or multi-layer material
Use : Strength training, assistance with pull-ups, functional workouts, explosive power
d) Tube Bands (with handles)
Round resistance bands with integrated handles. They simulate classic cable pull movements.
- Practical for upper body training
- Different resistance levels
- Easy handling, especially for beginners
Use : Chest, shoulders, arms, back , fitness beginners
e) Textile ribbons
Bands made of elastic fabric material, often with an anti-slip coating.
- Very pleasant on the skin
- Tear- resistant & durable
- Especially popular for legs and bottom
Use : Lower body , yoga, functional training, stretching
3. How do I find the right fitness band?
The choice of the right band depends on several factors:
- Training goal : muscle building, rehab, mobility, activation before the workout?
- Body region : upper body , lower body or full body workout?
- Resistance : Light, medium, strong, or extra strong? Depending on your fitness level.
- Material : Latex (flexible, but prone to allergies), textile (comfortable, durable), hybrid models
Tip : For versatility, we recommend a set with several resistance levels – e.g. B. in three to five variations from mild to very strong.
4. Advantages over classic dumbbells
- Lightweight & portable – ideal for travel or on the go
- Variable resistance through different band lengths and stretch
- Can be combined with bodyweight training
- No strain on joints due to gravity
- Particularly gentle on the joints during rehabilitation or sensitive structures
- Cheaper than weights or equipment
- Low risk of injury when used correctly
5. Change training ideas with fitness bands
Here are some exercises that you can easily do at home or in the studio:
- Squats with mini bands: Placement above the knees for more glute activation
- Rowing with Tube Bands: Fixation to the door or to a railing
- Shoulder external rotation with Theraband: For a healthy rotator cuff
- Glute Bridge with textile band: Increased muscle tension through additional resistance
- Deadlifts with Power Band : Ideal for the buttocks and back
- Side steps with loop band: For hip stability
- Push-ups with resistance band: Higher pressure in the final phase of the movement
Tip : Make sure you perform all exercises in a controlled manner and maintain even tension in the band.
On the Atletica blog you will find many more exercise instructions with fitness bands for different muscle groups.
6. Care & Storage
To ensure you enjoy your training bands for a long time, please note the following instructions:
- Do not expose to direct sunlight – UV rays make latex porous .
- Store in a dry place after each workout , preferably at room temperature.
- Do not overstretch : Pay attention to the maximum stretch (often with 200 % indicated).
- Check regularly for cracks – replace damaged straps immediately.
- Latex bands : Occasionally rub with baby powder or talcum powder to maintain lubrication .
7. Who are fitness bands suitable for?
- Beginners can build strength in a joint - friendly way and learn precise movements.
- Advanced users expand their training with new stimuli – for example, additional resistance for bodyweight exercises .
- Seniors benefit from controlled movements without weights.
- Athletes use bands for mobility , stabilization and explosive movements.
- Therapists and rehabilitation centers use bands specifically for mobilization and strengthening after injuries.
8. The best fitness bands from Atletica
In the Atletica shop you will find a large selection of:
- Mini Loop textile bands – ideal for glute and leg training
- Power Bands for strength exercises and stretching
- Therabä nder in various resistances – especially for rehab & shoulder training
Atletica's resistance bands are characterized by durable quality , non-slip materials, and modern designs. Perfect for your home gym or training on the go.
Conclusion
Resistance bands are an extremely versatile, space-saving, and affordable training tool. Whether you're a beginner or looking to supplement your existing workout , there's a suitable model for every goal and every level.
With a small set of loop bands, Therabands, and power bands, you can cover a wide range of exercises — from warm-ups to strength training and mobility. Regularly training with these bands improves strength, endurance, flexibility, and posture.
And the best part: You need hardly any space, no heavy equipment , and you can start anytime. Simply grab the band – and off you go. ' s.
