Resistance bands and dumbbells are both great for strength training at home, since they don’t require much storage space and tend to be a lot 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 more total weight
If you buy beefy enough resistance bands, they offer a lot of resistance. A pair of “strong” bands from EliteFTS will pull on a barbell with the same force as 122 to 275 pounds of weights, depending on how far you stretch them. During the time gyms were closed because of COVID, coach Greg Nuckols told us that a set of bands would be his pick for training as heavy as possible without traditional gym equipment.
EliteFTS Pro resistance band pair $28.99 at Amazon Shop Now Shop Now $28.99 at AmazonDumbbells are more versatile
If you use a resistance band, for many exercises you’ll need to find a place to anchor it. Sometimes you step on the band, so it’s pulling on your feet (not always comfortable if you work out barefoot). Other times you’ll need an appropriate anchor at floor level, or overhead, or straight in front of you. Depending on where you work out, there may not be anything strong enough to do the job with the right placement.
This means it's easier to put together a routine with dumbbells: you just pick them up. Plenty of staple gym exercises use dumbbells, and you probably already know some: bicep curls, shoulder presses, bench presses, lunges, and so on. Just hold the weights and do the exercise, no planning needed.
CAP Barbell 20 LB Pair Coated Hex Dumbbell Weight $46.97 at Amazon Get Deal Get Deal $46.97 at AmazonThe way you use the bands can affect their lifespan. If the band rubs against its anchor point, for example, that can wear it out more quickly. (Follow manufacturers’ instructions for properly anchoring the band or attaching it to accessories.) When a band snaps, it may end up hitting you, which is why some trainers advise against moves like face pulls in which you’re pulling a band toward yourself.
The tension on bands depends on their length
This means you may be working harder than you want at the top of the lift, but not being challenged at all at the bottom. You can still work all your muscles if you choose and combine exercises appropriately, but you have to carefully choose exercises to make sure you're working every part of the range of movement. This factor means that bands aren’t a drop-in replacement for dumbbell or barbell work.
You’ll outgrow fixed dumbbells
A way around this is to buy adjustable dumbbells. You slide plates on and off, or with the fancy (expensive) brands you place them back on their rack and select the next weight. I have some picks for good adjustable dumbbells here.
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 lineup 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?
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