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How do I choose a resistance band?
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Mar 20, 2023 · How to Choose the Right Resistance Band . To get started, you only need one band, Skye says. But once you realize how versatile and easy-to-use resistance bands are, you'll realize you have many options. Here’s what the experts say to get started.
- Overview
- Are resistance bands color coded?
- What set of resistance bands should I buy?
- How do I choose a resistance band?
- When should I change the band I’m using?
- How do I know if I’m using the wrong resistance band?
- What can beginners do with resistance bands?
- Do resistance bands build muscle?
1 Are resistance bands color coded?
2 What set of resistance bands should I buy?
3 How do I choose a resistance band?
Resistance bands are one of the most popular options out there when it comes to workout equipment. These flexible latex bands look like small loops made out rubber or latex, and they typically come in color-coded sets of 4, 5, 6, or 8 depending on how many options you’d like. Not only are they incredibly versatile in terms of the exercises you can do with them, but they’re super easy to store, they’re cheap, and you can take them with you basically anywhere. But with so many products out there, you may be wondering which set is right for you. The good news is that most resistance band sets are more or less interchangeable, and it’s way more important to understand how to select the proper level of resistance than it is to choose the fanciest brand.
Yes, and the colors are basically universal among the major brands.
There may be some very minor variation in strength and resistance from one brand of bands to another, but basically every band uses the same color-coding system.
The most popular sets out there are usually have 4, 5, 6, or 8 bands in them. There’s usually a reference card that comes with every set as well. Regardless, this is typically what the colors mean:
If you’re ever unsure, assume the lighter colors have less resistance.
Get standard large loop bands if you want versatility.
The vast majority of resistance bands are large loop bands. They’re closed loops with no handles, and they give you the highest number of options when it comes to available workouts. They come in a variety of different lengths, but you can always wrap them around your anchor or feet more than once to artificially make them shorter if necessary.
If you know you won’t need a ton of resistance or you’re buying the bands to do physical therapy exercises at home, buy therapy bands. They’re the same thing as loop bands, but these sets usually have a lighter resistance.
Buy mini-bands if you’re a little short on space.
Start with the lowest resistance band and do 15 reps to see how you feel.
If you’re new to working out with resistance bands, grab the band with the lowest level of resistance. Do 15 reps of whatever exercise you plan on doing. If it’s too easy for you that you aren’t feeling any meaningful tension, move up a resistance level and repeat the process. Once you feel a burn after 15 reps, that’s your band.
If you’re using resistance bands for rehab, follow your doctor’s instructions regarding the resistance level.
If you’ve been lifting weights and working out regularly for a while now and you’re just adding resistance bands to your repertoire, use whatever tension you’d like. You should be able to tell which band suits you best for a given exercise.
Move up a level whenever an exercise gets too easy for you.
As a rule of thumb, you want to feel the burn after 15 reps of a given exercise. If you aren’t feeling sweat beads forming on your forehead after a given set, move up to the next band to keep challenging yourself. Keep doing this until you reach a level where the exercise is challenging and you’re feeling the burn, but you can still get through the set.
So long as you control the band and feel the burn, it’s fine for you.
Lighter bands are likely better if you want to tone muscle and build endurance, while heavier bands are probably going to be better for building strength. With that said, so long as you’re exhausting your muscles by the end of your workout you’re going to benefit from the exercise.
The only way a band can be wrong for you is if it’s so easy to use that you don’t feel anything, or the band is so strong that you can’t physically control the movements.
If you’re rehabbing an injury, use a lighter resistance if you feel pain.
Anything you can do with dumbbells, you can do with resistance bands.
There’s really no shortage of workout options with these bands, which is partly why they’re so popular.
For example, if you want to do a
, just wrap the band around your foot to anchor it and lift the top of the band up by hand. If you want to do a squat, pin the band down with both feet and hold the other end of the band behind your shoulders with both hands while you do your squats.
, chest presses, lateral raises, triceps extensions, crunches, and lat pulldowns as well. In fact, that circuit adds up to a total body workout!
This is part of why resistance bands are so popular—they’re easy to use in a multitude of ways to get a full workout at home.
Absolutely; in fact, they might be better than free weights!
Free weights are fixed while you’re using them in the sense that a 20 lb (9.1 kg) dumbbell stays the same weight while you’re using it, regardless of where you are in a movement. Resistance bands get harder to use the more you stretch them. As a result, your muscle experiences more strain as you extend your range of motion. Not only is this gradual increase in resistance safer for your joints, but this may increase your overall gains.
Don’t use a really high level of resistance if you aren’t ready for it just because you want to bulk up. You can achieve a nearly-identical level of muscle gain by doing a large number of reps so long as your muscles are exhausted by the end of the workout!
Eventually, you might need to switch to weights as you get stronger, but weights can be a great way to get started training.
This article was co-authored by
and by wikiHow staff writer,
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The right resistance band can be used for all sorts of exercises and with several different benefits. Whether your goal is to increase endurance, build your lower body strength, build lean muscle, or improve flexibility – there is a resistance band available to suit your needs.
Oct 5, 2022 · If you want to ditch the free weights and use resistance bands instead to build muscle, get toned, or lose weight, go for a set of 3 (light, medium, heavy) bands or 4 (light, medium, heavy, X-heavy) bands. This helps you get the most out of your workout as you can target every muscle group effectively. 2.
May 10, 2024 · Whether you're looking to add upper-body conditioning, core exercises, or physical therapy into your routine, using resistance bands is a great way to level up your workouts and help improve your strength, stability, and mobility.
When choosing the right resistance band, you will be guided by these important questions, where you will clarify what you actually expect from the band and which one will be most suitable for you. 1. What will I use the resistance band for?
Jul 24, 2023 · The best resistance bands are some of the most straightforward, budget-friendly workout aids you can buy—but they're also an effective alternative to weights and can help you go deeper into stretches and yoga poses.
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