Bands vs. Dumbbells: What’s Best for You?

Strength training is a primary component of Irene Iron Fitness programming. In both my Premier Private Coaching and PNP Group Challenges, loop bands and/or dumbbells are great options to use for your strength training.

Loop Bands

There is a wide variety of resistance band styles on the market, and they are not equal in terms of strength training. It is essential to purchase the right kind for your goals. You may be familiar with physical therapy bands, mini-bands, or tube/handle style bands. In my coaching, I always recommend and personally use the 41” loop style bands. This style of resistance bands is superior for strength training. In this article, we are referring strictly to 41” loop style bands.

Loop Band Pros:

• Lightweight
• Travel-friendly for RVs, airplanes, cars, hotel rooms, etc.
• Offers a variety of full-body exercises that don’t require an anchor (mimicking dumbbell exercises). Non-anchored exercises are doable inside of an RV, which is key for consistency!
• If you add an anchor, you expand even more exercise options (mimicking cable machines). Anchored exercises are not doable inside an RV.
• Offer variable resistance to ensure proper intensity on every exercise
• It may be easier on joints for some people
• It may be less intimidating for new lifters
• More affordable than dumbbells

Loop Band Cons:

• Requires wearing gloves for comfort and optimal intensity
• Harder to track progression because of the variable resistance within each band level (a slight change in grip changes resistance). Since you don’t have the firm metric of pounds to push progression, you must rely on your RPE (Rate of Perceived Exertion), which is very challenging for people to do.
• Need to be replaced every 2-3 years as the latex will break down
• It may be harder to grip on arthritic hands for some people

Dumbbells

There are two types of dumbbells to consider: Adjustable and Fixed. Both have their pros and cons to consider. When comparing adjustable vs fixed, adjustables are typically more cost-effective for a complete collection, require less space, and have a lower overall combined weight. However, the adjustables can feel more awkward and bulky on some exercises, and the fixed ones are more comfortable. I personally own and love both kinds.

Adjustable Dumbbells

Adjustable Dumbbell Pros:

• More cost-effective than fixed for a complete collection of increments
• Reduce your total footprint by combining nine pairs of fixed into one adjustable pair (10, 15, 20, 25, 30, 35, 40, 45, 50). *These examples are using the Powerblock PROs, linked below. Please note that increments will vary by brand!
• If you use the mini plates inside of the handle (which takes a bit more time than the standard increments above), you get even more increments creating 19 pairs of fixed into one pair of adjustable (5, 7.5, 10, 12.5, 15, 17.5, 20, 22.5, 25, 27.5, 30, 32.5, 35, 37.5, 40, 42.5, 45, 47.5, 50). *These examples are using the Powerblock PROs, linked below. Please note that increments will vary by brand!
• Reduce your total weight (one pair of the above example only weighs 100 pounds)
• Excellent for tracking progression
• RV and Car travel-friendly. Great for using inside of your RV, space allowing.

Adjustable Dumbbell Cons:

• Some exercises can feel awkward due to the bulky size/shape of the dumbbells
• Higher initial investment

Fixed Dumbbells

Fixed Dumbbell Pros:

• Very comfortable to use
• You can expand your sizes over time as you get stronger, rather than all at once initially
• Excellent for tracking progression

Fixed Dumbbell Cons:

• The heaviest option (nine pairs = 540 pounds)
• Takes up the most space
• The most expensive option to secure all necessary increments
• Not travel-friendly

Suggested Products

Loop Bands – Make sure they are the 41” loop style (not the handle/tube style, not the therapy style, and not the mini style). Here are various brands to consider.
Undersun Fitness – 5-piece kit. This is the only brand I have personally used (& still do).
Serious Steel – 5-piece kit.
Gym Reapers – 5-piece kit.
Tribe Lifting – 5-piece kit.

Gloves to use with loop bands – Any pair of form-fitting, full-fingered fingered works well

Adjustable dumbbells – there are a few to consider:
Powerblock EXP: 5-50 pounds per dumbbell (can expand beyond 50 pounds with additional kits).
Powerblock PRO: 5-50 pounds per dumbbell (can’t expand beyond 50). These are rubber-coated for a premium feel.
Powerblock Sport: 3-24 pounds per dumbbell. The smallest and most affordable. Warning: most people outgrow this weight and need to size up much sooner than they expect.

Summary

For individuals new to strength training, those traveling in RVs with limited weight capacity, or those on a limited budget, bands are a great option.

For those with space and budget limitations, adjustable dumbbells are ideal for progression and hypertrophy (muscle gain), even in an RV or small apartment.

For those in larger homes with more space, fixed dumbbells are ideal.

Many of my clients start with bands and then transition to dumbbells when they have more experience or the budget to invest in dumbbells. Every person who switches to dumbbells loves them! It is also fun and advantageous to work with both dumbbells and loop bands, adding variety to your available exercises.