How to Choose the Correct Resistance Band
, by Zaid hamid, 1 min reading time
How to Choose the Correct Resistance Band
Resistance bands are usually color-coded, but since brands vary, you should choose based on the tension level and body part you are training.
1. Understand the Tension Levels
Light : Best for rehabilitation, beginners, or small muscle groups like shoulders and triceps.
Medium : The "all-rounder." Ideal for general fitness, bicep curls, and overhead presses.
Heavy: Designed for large muscle groups like legs (squats) and back (rows). These are great for people with a solid strength foundation.
Extra Heavy: Usually used by powerlifters or for assisted pull-ups.
2. Match the Band to the Goal
For Toning & High Reps: Go for a lighter band that allows you to complete 15–20 reps with proper form.
For Strength & Muscle Growth: Choose a band where you struggle to finish 8–12 reps.
For Mobility/Stretching: Use the lightest tension to avoid over-straining joints.
3. The "Form Test"
If you cannot complete a full range of motion (e.g., you can't pull the band all the way up during a curl), the resistance is too high. If there is no tension at the start of the movement, the band is too long or too light.