Personal trainers say resistance bands can be just as effective at building muscle as dumbbells — here’s why

When you buy through our links, Insider may earn an affiliate commission. Learn more. Dumbbells are an easy first choice when outfitting a home gym— but they’re expensive and space-consuming.

Consider investing in resistance bands instead, which can offer a more versatile and effective workout. Resistance bands are also great for rehab exercises and are often used during physical therapy sessions. Nicola Katie/Getty ImagesIf you’ve spent time researching how to outfit a home gym, you’ve likely come across the predicament of what to do about dumbbells.

While they’re effective for building and maintaining muscle, they’re also expensive and terribly space-consuming. Thankfully, there’s a far better solution that still delivers similar results: resistance bands.  Resistance bands are a highly underrated piece of workout equipment almost anyone can benefit from.

First, resistance bands are a more versatile piece of workout gear capable of providing tension throughout the entirety of whatever movement you’re doing (something a set of dumbbells can’t do). They’re also excellent at working your core. Personal trainers agree, too.

We spoke to three separate trainers who not only said that resistance bands can be just as effective at building muscle as dumbbells but that they’re also more cost-effective, portable, and versatile. Here’s why. What are resistance bands?visualspace/Getty ImagesResistance bands are exactly what they sound like: Elastic bands that add resistance to your workout movements.

They come in a range of sizes and differ in weight based on thickness and length, said Brianna Bernard, a personal trainer, nutrition coach, and Isopure ambassador, to Insider. When used correctly, resistance bands can improve muscle strength and balance, promote flexibility, and help you achieve better posture and tone your muscles. They’re also convenient and space-saving, able to be stored almost anywhere while taking up a relatively small footprint.

How to best utilize resistance bandsAccording to Centr trainer, Luke Zocchi, resistance bands are one of, if not the most versatile piece of exercise equipment. “[Resistance bands] can be used to add resistance to any bodyweight exercises, especially upper body workouts like bicep curls or lateral raises, and lower body/glute moves like squats, glute bridges, etc. ,” Zocchi told Insider.

“They’re also a great rehab tool for people coming back from an injury who need to focus on rebuilding strength. “Resistance bands can even be used in cardio training. Bernard recommended adding them to squat jumps, rear-delt jacks, or boxing moves like jabs and crosses as a way to add weight to those already dynamic movements.

Why resistance bands should replace dumbbellsKentaroo Tryman/Getty ImagesUsing resistance bands is a greaty way to warm up your muscles prior to weightlifting but they can also replace your need for dumbbells entirely. Dumbbells are bulky and difficult to transport, plus they take up a lot of space. Resistance bands are the polar opposite: They’re lightweight, travel-friendly, and barely require much storage space.

When it comes time to work out, they can do almost everything dumbbells can, while offering their own unique variety and benefits. For example, like dumbbells, resistance bands provide a level of resistance to help your muscles tear and become stronger. However, unlike dumbbells, resistance bands maintain constant tension on muscle groups throughout the entire movement of an exercise and therefore create greater muscle growth, Zocchi said.

And because resistance bands naturally limit your range of motion, overextension of the joints is far less likely. Dumbbells also can’t compete from a budget perspective, either, as resistance bands are often far more affordable (even for a large set of them) and have proven to be more widely available, too. Best resistance bands for your home gymTheraBand Resistance Bands SetTheraBand caters to all fitness levels, so whether you’re a beginner or a seasoned lifter, these bands can be beneficial to your goals.

Available in latex and non-latex materials, each three-pack features bands measuring 5 feet long and 4 inches wide, and are color-coded by resistance level. These bands are great for moderate resistance exercises and for those doing anything rehab-related If you’re looking to do intense strength training, a set with more resistance would be better. TB12 At-Home Looped Band KitThe TB12 At-Home Looped Band Kit is an excellent starter pack for anyone purchasing their first set of resistance bands and who wants a variety of tensions right away.

The kit comes with one short light band rated from 7 to 33 lbs. , two long light bands rated from 4 to 19 lbs. , two long medium bands rated from 7 to 32 lbs.

, a door anchor, and a carabiner. I’ve used this set for the last several years and can’t speak highly enough about its versatility. They let me do curls, standing rows, banded push-ups, and even mock deadlifts, which help keep my workouts varied (and effective) each week.

 The kit is a touch steep at $95 but when compared to dumbbells, it’s well worth the investment. Perform Better Mini Exercise BandsIf you travel often and want to keep up your fitness routine, toss this set of resistance bands in your carry-on. Perform Better’s miniature bands measure 9 inches by 2 inches, meaning they’ll take up minimal space in your suitcase, gym bag, or home gym.

You could even stash an extra set in the glove compartment of your car, just in case. Packs include sets of either four or 10 bands and they’re great for both rehabilitation purposes or workouts. Dynapro Exercise Resistance BandsNot only are these bands high-quality and highly functional but they also make for an aesthetically pleasing addition to your stockpile.

The brand’s patent-pending design includes an adjustable connection for consistent tension, meaning you can adjust the length of your bands to meet your individual needs. They also come in a range of colors that are coded by resistance level: Yellow bands are 5-10lbs, green is 15-20lbs, red is 20-25lbs, blue is 25-30lbs, and black is 35-50lbs. Read the original article on Insider.