The Ultimate Guide to Using Resistance Bands

by Callum Allan on Nov 09, 2022

The Ultimate Guide to Using Resistance Bands

If you're looking for a workout that's affordable, versatile, and can be done anywhere, resistance bands are the way to go. These rubber bands come in a variety of sizes, colors, and strengths, and can be used for everything from upper body exercises to squats and lunges. Plus, they're so lightweight and portable that you can take them with you wherever you go. In this guide, we'll show you how to get the most out of your resistance bands workout.


How to Choose the Right Resistance Band 

The first step in starting your resistance bands workout is to choose the right band. There are four main factors to consider: size, colour, strength, and material. 


The size of the band should be based on your height and width. If you are taller or have a larger frame, you'll need a longer band. Conversely, if you are shorter or have a smaller frame, you'll need a shorter band. 


The colour of the band corresponds to the level of resistance. The basic colours are yellow (light), green (medium), blue (heavy), and black (extra heavy). Most people will start with a yellow or green band and move up as their muscles get stronger. 


The strength of the band is determined by how much weight it can support. As a general rule of thumb, the heavier the band, the more weight it can support. 

Click here to see a resistance band strength chart. 

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Most resistance bands are made from latex rubber, but some are made from fabric or composite materials like nylon or Kevlar. Latex bands are more affordable and have more give, while fabric bands are more expensive but provide more resistance. 


How long should my resistance band be? (use chart above) thickness - How thick should my resistance band be? You'll want to choose a thicker band for exercises like squats and lunges since these require more stability. If you're just starting, we recommend a light (yellow) or medium (green) band with a thickness of 3/16 inches. If you're looking for more of a challenge. We recommend a heavy (blue) or extra heavy (black) band with a thickness of 1/2 inch. For experienced users only. We recommend an extra heavy (black) or monster (purple) band with a thickness of 1 inch. 


How to Use Resistance Bands 

Now that you know how to choose the right resistance band, it's time to learn how to use it! Here are some tips:


Start with slow movements and gradually increase your speed as your muscles get warmed up. Be sure to maintain control throughout the entire range of motion. Remember to breathe! Exhale on the exertion (when you're pushing or pulling against the resistance) and inhale on the release. When using multiple bands at once, make sure they're all secure before starting your exercise. When not in use, store your resistance bands in a cool, dry place away from direct sunlight.



By following these guidelines, you'll be well on your way to getting the most out of your resistance bands workout! Remember to start slowly and increase your speed as you get warmed up. And most importantly, have fun!