Peloton Resistance Bands Workouts (Explained)

Resistance bands have been an underrated workout gadget that is slowly coming back to the trenches. They’re viable alternatives to regular resistance-training tools like dumbbells or kettlebells. However, does the peloton have resistance band workouts?

In general, the peloton has resistance band workouts that can be found in the peloton strength category, under the “resistance bands” tab. There are currently over 20 workouts that range from full-body, legs, and glutes, upper body, and core strength.

Plus, they can be used as a substitute for several exercises, especially the single-joint movement. Keep reading to learn more about how to get the most of your peloton resistance bands workouts, which bands are worth it, tips, and more.

Does The Peloton Use Resistance Bands?

As a whole, the peloton does use resistance bands for some of the classes. However, most of the exercises that you can do with dumbbells, you can also do with resistance bands. People who are getting started and feel sore after using free weights can use bands as an alternative.

Also, seniors and people with limited mobility can use resistance bands because they don’t create mechanical damage in the muscle just like the regular weights do. This helps to be more consistent and allows for faster muscle recovery.

Can you get a good workout with resistance bands? In general, you can get a good workout with resistance bands because they provide variable resistance that changes with the tension of the band. They are effective in developing muscle strength as well as muscle endurance, with minimum pressure on the joints.

What Is The Difference Between Resistance Bands and Dumbbells?

The difference between resistance bands and dumbbells is that the tension generated by the band is constant, wherewith dumbbells peaks and drop at specific angles. During the repetition, the dumbbell reaches the point where it has minimum resistance, where the band creates continuous tension.

Time under tension is one of the most important modalities in creating hypertrophy and strength (Burd, et al. 2011).

This means regardless if you’re using a heavyweight, or a small resistance band, as long as you prolong the time under the muscle is tense, it triggers muscle adaptations.

This means you can get similar results from doing resistance bands like using free weights. Studies have shown that “resistance training can promote similar strength gains to conventional resistance training, in different population profiles and using diverse protocols” (Lopes, et al. 2019).

Plus, there are other important aspects of using the bands instead of dumbbells like safety, muscle recovery, logistical accessibility, financial cost, and more.

I like to combine peloton classes with resistance bands because it allows me to travel and have easy access to workouts. The resistance bands are light, flexible, and can fit any travel bag. You don’t need to pay extra fees for luggage and you can use them everywhere.

If you combine that with the peloton app that is accessible on-demand from any device, you can now see why I’m a big fan of using the bands. And it’s not just me.

Studies have shown that “on average, 50% of people who adopt the type of the free weights of training give up during the first year of practice” (source). One of the reasons this happens is because of the complexity of using the free weights and the higher risk of injury.

Peloton Strength Workouts With Resistance Bands

There are over 2,500 peloton strength classes, with the majority of them using dumbbells or bodyweight exercises. However, there is also a designated category of workouts that will require you to get a resistance band.

What are peloton resistance bands used for? As a whole, the peloton resistance bands are used for over 20 strength classes that require the use of bands. They also can be used as an alternative for weights if you don’t have access to dumbbells or kettlebells, or you’re traveling and you want to get the strength class done.

This means the only limitation is your creativity of how and where you’re using the bands. I like to substitute dumbbells on the days when I feel like I want to train, but at the same time, my body feels achy.

Learn more: Click here to learn more about “does peloton have boxing classes?

Are Resistance Bands Good For Peloton Classes?

As a whole, the resistance bands are good for peloton training. They allow you to train when sore and provide enough metabolic stress to the muscle that initiates anabolic signaling, without creating muscle damage or mechanical tension.

According to (Schoenfeld, 2010), there are three components of muscle hypertrophy. Mechanical tension, metabolic stress, and muscle damage. This article was the first that shed the light on the actual muscle hypertrophy mechanisms.

MechanismsHow does it work?
Mechanical tensionMechanical overload on the muscles and joints disturbs the integrity of skeletal muscle and triggers muscle adaptations (heavyweights)
Muscle damageThe response of the muscle after volume of training has been initiated (consistency in training)
Metabolic stressThe exercise that relies on anaerobic glycolysis for ATP production and results in the buildup of byproducts like lactate and hydrogen ion (muscle pump)

Using the resistance bands during the peloton class has the most profound effect on metabolic stress. This means it triggers muscle cells to swelling, without damaging or overloading the tissues. In the real world, the word that describes metabolic stress is “pump”, “feel the burn”, or “doing reps until muscle failure”.

The “pump” in the muscle is the effect of the muscle acclimating metabolites that cause a burning sensation in the muscle. It’s this feeling when you do multiple repetitions with a lightweight and you feel your muscles start to buff.

Learn more: Click here to learn more about “does peloton build muscle?

Peloton Classes That Use Resistance Bands

As a whole, there are only 20 peloton classes that use resistance bands, but you can easily train with them for every strength session. Especially if you’re on the go, traveling, or you just don’t have access to dumbbells. This allows for better compliance and results.

Another way you can add resistance bands to the peloton is when you feel your strength is giving up, but you still want to continue with the training. This means you can start your workout with the dumbbells, and halfway there switch to using the bands.

The only downside of bands is if you really want to facilitate the best results, you should have a place to anchor the band. This will allows you to do moves like pulling, rowing, or even chest flies.

Here is an example of exercises you can do with resistance bands.

NOTE: In this video, James is using the resistance loop band. Those bands are much different from the regular peloton tube-style bands (more on that in a moment).

What Type Of Resistance Bands Does The Peloton Use?

As a whole, the type of resistance band that the peloton uses is a latex rubber band with a non-slippery aluminum handle covered by nylon cording. The handle isn’t fixed to the cord, which allows for rotation for the wrist, as well as performing exercises from different angles.

Those bands provide low impact and easy control workouts. The length of the peloton bands is 1,5 meters (4.9 feet) and the weight of all three pieces is less than a pound.

Does peloton sell resistance bands? In general, the peloton sells resistance bands in their online store as a la carte, or as a set together with shoes, dumbbells, and other accessories. The bands come with 3 levels of resistance and the price for all three pieces is $69.

What weight are peloton resistance bands? In general, the peloton resistance bands come with three weight categories. The conversion of the bands corresponds to light (2 to 10 lbs), medium (10 to 20 lbs), and heavy (20 to 35 lbs). However, the resistance will vary, depending on how you hold the band.

Are Peloton Resistance Bands Worth It?

As a whole, the peloton resistance bands aren’t worth it if you buy them separately because three pairs cost $69. The quality of peloton resistance bands is good, however, in shops like Walmart or Amazon you can buy the same product, plus extra ankle attachment and door anchor for a third of the price.

Resistance bands aren’t that expensive in general, but if you’re the person who likes to get the value for the money, there are many options available that offer not just the bands, but a variety of attachments and anchors.

This helps to use the bands in a variety of settings, different locations, and utilizing all muscle groups. I like to anchor my bands against the doorframe using a door anchor. This allows performing exercises like pec flies or reverse flies.

Here is an example of how does the resistance band door anchor looks like.

As you can see, this little device allows you to perform many exercises that even you wouldn’t be able to do with dumbbells.

Learn more: Click here to learn more about “choosing peloton dumbbells

Peloton Resistance Bands Levels and Colors

The peloton resistance bands come with three different levels and three different colors. The red color corresponds to light resistance, the baby blue color is medium resistance and black is heavy resistance.

The color of the tube is all the same in all bands. The only difference is with the little color-coded attachment that informs about the strength. Each band has a separate mini bag that matches the color. All bands are small and easy to travel with.

Peloton Resistance Bands Conversion

Peloton resistance bands use the three-level conversion that indicates the level of resistance. Unlike in other resistance band brands, the peloton doesn’t provide the actual strength of the tube. However, after doing a small research I’ve figured out the weight of the bands.

Best Resistance Bands For Peloton

Now we gonna talk about different types of resistance bands, and which ones are the best for the peloton class. Currently, there are two types of resistance bands. One is a classic band with tubes, handles, and attachments. Another one is called the resistance loop band.

The first type of band is typically used in the peloton classes. Those types of bands are easy to use but they don’t offer too much resistance. However, they come with several levels so you can always grab the one that feels right for you.

The second type of band is the loops. Those are stronger, thicker, and more durable. The resistance level in the loop bands can go from 50 to even 125 lbs. However, using resistance loops require certain skills and mindfulness of how you use them.

Because they don’t have a handlebar, they can be hard to use, especially for beginners. If you’re just getting started, I would recommend using a tube band.

Which resistance band is best for peloton classes? As a whole, for the peloton classes, the best resistance band is the regular tube band that comes with designated handles. Those resistance bands are primarily used in the peloton classes and are suitable for all levels of fitness.

Peloton Resistance Bands Alternative

There are several good alternatives for peloton resistance bands, apart from the already mentioned loop bands. For most of the classes, you can use power bands, monster bands, band rings, flat bands, and more. You can also use other tools like medicine balls or sandbags.

I like to use powerbands because they have high resistance and can be used for several other exercises that include muscle activation, stretching, mobility, and more.

These bands a very thick, they look like a loop band, but they have much wider straps. Here is an example of using the monster band for mobility.

As you can see, there are several ways of utilizing monster bands that go beyond peloton classes.


There are several types of resistance bands and due to low impact and safety, the peloton classes use mainly the classic bands with the grip and handlebar. However, several alternatives can give the same or even better effect.

I like to travel with my bands because they don’t really feel the weight, but it’s always good to have an access to the gym tool when everything else is unavailable.

Michal Sieroslawski

Michal is an exercise physiologist (MSc), nutrition coach, Ashtanga teacher, and fitness blogger. He shares his successes and failures to help busy men and women squash down 20, 50, or even 100 pounds of fat without leaving their home.

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