Which Length Resistance Bands Do You Need? Beginners & Pros

With so many resistance band choices out there, it can be quite confusing to pick the right one. Length is a very important thing to get right when choosing bands since it can impact which exercises those bands are useful for.

Here is a quick overview of how long the most common types of resistance bands are:

  • Loop bands: 80” – 96” circumference. 40″ – 48″ from end to end.
  • Mini bands: 20” – 24” circumference. 10″ -12″ from end to end.
  • Therapy bands: Approximately 5 feet long.
  • Tube bands: 48” long without attachments.

Let’s get into the differences and what these different types and lengths of bands are used for.

How Long Are Resistance Bands?

That question is a bit too general. There is more than one type of resistance band and they don’t necessarily have the same length. There are 4 common types of resistance bands that we should take a look at;

  • Loop bands
  • Mini bands
  • Therapy bands
  • Tube bands

There are no rules and regulations for resistance bands like there are for Olympic barbells for example. That means that manufacturers don’t have to comply with anything and the bands can have different sizes and characteristics. That said, most common resistance bands have similar measurements because of the simple fact that those sizes work for most people.

Let’s take deeper look at the 4 most common types of resistance bands.

By the way: There are a few more different types of resistance bands. Find more about them here.

Image of a resistance band with D handles

How Long Are Loop Resistance Bands

Loop bands are 40″-48″ long from end to end and have a total circumference of 80″-96″.

Loop bands are some of the most common resistance bands out there. As the name suggests, they form a loop so there are no loose ends. They are basically big rubber bands, just with a nice color instead of beige.

These bands are very versatile and can be used for a lot of different exercises. You can use them held in your hands, under your feet, attached to an anchor, etc.

Loop bands are 40” to 48” long when you put the band down on the floor and measure from one end to the other. Because it’s a loop, you have to double that distance to get the total length. That means the total circumference of these bands is 80” to 96”.

Of course, those lengths are measured without any force being applied to the band.

Mini bands length

Mini bands are actually loop bands as well. They form a loop, just smaller. These bands are used for applications where the range of motion is smaller or for corrective exercises.

Mini bands are 10-12″ long from end to end and have a 20″-24″ total circumference.

For example, you can put these around your knees during squats to give you a mental cue to keep pushing your knees out to prevent them from caving in. Of course for applications like that, the bands have to be a lot shorter than normal loop bands which is why you use mini bands.

Mini bands are generally 12” long but, 10” bands are also available (24” or 20” total circumference). That means mini bands measure about 1 foot or slightly shorter in length. For smaller people, shorter bands are more suitable so you have less slack in the band and you hit resistance earlier. Where loop bands are kind of rectangular (thick but not very wide), mini bands are much wider and flatter.

Therapy Band Sizes

Therapy bands are quite different from loop bands. The first difference is that they are not formed in a loop. These bands are just a piece of elastic material. As the name suggests, these are often used for therapeutic and rehab exercises.

Therapy resistance bands are generally around 5 feet long although they can vary slightly.

In general, these bands are thinner, much wider, and have less resistance than loop bands. Because they are not supposed to be used for muscle building but for recovery and stretching.

Most therapy resistance bands are around 5’ long. Some are a bit shorter and some a bit longer but usually the difference isn’t more than 1”. Therapy bands are much wider than the usual resistance bands. Usually around 6″ wide.

Length of tube bands

All other resistance bands are flat. Tube bands are, as the name suggests, are little tubes. So they’re hollow in the middle. While loop bands and therapy bands can be held with your hands, tube bands are designed to be used with anchors or attachments.

Tube resistance bands are generally 48″ long without counting any attachments.


Loop bands:                      40” to 48” long which means 80” to 96” total circumference.

Mini bands:                       10” to 12” long which means 20” to 24” total circumference.

Therapy bands:                5 feet long. Some are slightly longer or shorter but stay within 1” of 5’

Tube bands:                      48” long without attachments.

Related questions

What’s the heaviest resistance band? Some resistance bands offer up to 250 lbs. of resistance.  Resistance bands get heavier the more you stretch them so that 250 lbs. is in the most stretched position. A band like that will give you about 150 lbs. earlier on.

How can you anchor resistance bands? The best way to anchor resistance bands is with dedicated anchors. However, anything you can wrap the band around without it moving or breaking off can be used.


Hey, I'm Matt. Welcome to HomeGymResource.com. After working out in many different gyms for almost 20 years and helping people build their own home gyms, i've learned a few things i'd like to share with you.

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