This study presents dual-band Terahertz (THz) metamaterial absorbers (MA) designed with square resonators for sensing applications. The absorber is made up of a plasmonic ring resonator, a middle polyimide layer, and a lower metal plate, which enhances its absorption capabilities. The position of annular strips and patch units is strategically adjusted to tune and optimize the absorber’s performance precisely. The proposed metamaterial (MA) consistently absorbs over 99 % within the frequency range from 1.4 to 2.8 THz at 1.6 THz for peak-1 and 2.3 THz for peak-2. The peaks labeled as ‘f1’ and ‘f2’ have a spectral width of 0.02 THz and high-quality factors (Q-factors) of 23 for peak-1 and 29 for peak-2, respectively. This makes them remarkably sensitive to variations in the environmental refractive index (RI). It is important to observe that the refractive index of most samples falls within the range of 1.0–2.0, highlighting the potential applications of this sensor.