When to Choose Resistance Bands vs. Dumbbells

Resistance bands and dumbbells are both great for strength training at home because they don’t require a lot of storage space and tend to be much cheaper than a full setup with a barbell and plates. But they each have pros and cons, so let’s talk about how to choose.

Resistance bands can offer greater total weight

If you buy resistance bands that are sturdy enough, they provide a plot resistance. A pair of “strong” bands from EliteFTS will pull on a bar with the same force as 122 to 275 pounds of weight, depending on how far you stretch them. While gyms were closed due to COVID, trainer Greg Nuckols told us that a set of bands would be his go-to for training as intensively as possible without traditional gym equipment.

Dumbbells are more versatile

If you really like resistance bands, you probably know how to do almost anything with them. But for most of us, dumbbells are a little more intuitive and it’s easier to find exercises that work the appropriate muscles.

If you use a resistance band, for many exercises you will need to find a place to anchor it. Sometimes you step on the band, so it pulls on your feet (not always comfortable if you train barefoot). Other times, you’ll need a proper anchor at ground level, above your head, or directly in front of you. Depending on where you train, there may not be anything strong enough to do the job with the right placement.

This means it’s easier to get into a routine with dumbbells: just pick them up. Many basic gym exercises use dumbbells, and you’re probably already familiar with a few of them: biceps curls, shoulder presses, bench press, lunges, etc. Simply hold the weights and do the exercise, no planning required.

Resistance bands wear out over time

Iron is forever, but rubber degrades over time. Check the manufacturer’s instructions, but most will tell you to replace your bands after a year, or for thinner bands, sometimes just a few months.

How you use the bracelets can affect their lifespan. If the bracelet rubs against its anchor point, for example, this can wear it out more quickly. (Follow the manufacturer’s instructions for properly anchoring the bracelet or attaching it to accessories.) When a bracelet breaks, it may end up hitting you, which is why some trainers recommend against movements such as face pulls in which you pull a bracelet toward you.

The tension of the bands depends on their length

This, I think, is the most important difference between bands and dumbbells. When you lift something off the ground, you have to support its full weight as soon as it leaves the ground. But if you get the resistance of a band, the resistance will be very light as you get closer to the ground and will gradually get stronger as you get back up.

This means you might work harder than you’d like at the top of the lift, but you won’t be challenged at all at the bottom. You can still work all of your muscles if you choose and combine exercises appropriately, but you need to choose exercises carefully to ensure that you are working every part of the range of motion. This factor means that bands are not a substitute for working with dumbbells or barbells.

You will outgrow stationary dumbbells

People often start with a pair of dumbbells with a number on one end (a pair of five-pounders, for example), but if you train with dumbbells regularly, you’ll soon need more. You’ll also notice that different exercises require different weights: something difficult to curl will probably still be too light to press overhead.

One solution is to purchase adjustable dumbbells. You slide the plates in and out, or with the fancy (expensive) brands, you put them back on their rack and select the next weight. I have a few choices for good adjustable dumbbells here.

You can always outgrow adjustable dumbbells. Affordable products offered in 40-pound sets may seem huge for you at first, but 20 pounds per hand isn’t much if you’re strong. “I can always buy more small plates,” you say, forgetting to check how many bedroom the dumbbell handle is intended for small plates. Often, not much.

The bottom line is that dumbbells and resistance bands each have their pros and cons. It’s cheaper to buy several sizes of resistance bands than to buy a full line of dumbbells, but the bands won’t necessarily give you the same workout. This is another case where the ideal answer is probably: why not both?