The Real-World Guide to Picking the Right Resistance Bands (Spoiler: You Don’t Need the Heaviest One)
Resistance bands are one of the easiest, most useful bits of gear you can own. They’re affordable, portable, and surprisingly effective, whether you’re easing into exercise, recovering from an injury, or just want to work out without turning your living room into a full-on gym.
That said, choosing the right band can be weirdly confusing. Colours, weights, sizes, what does it all mean? Let’s keep things simple.
1. What Size Band Should I Use?
It depends on your goal and fitness level:
- New to training or coming back from injury? Start light (5–15 lbs).
- Building strength or muscle? Go for medium to heavy (20–50 lbs+).
- Need help with pull-ups or dips? You’ll want a thicker, stronger band (30–70 lbs) for support.
If you’re unsure, start lighter. It’s better to focus on good form than to struggle through a workout with too much resistance.
2. What Does “30 lbs Resistance” Actually Mean?
It doesn’t mean you’re lifting 30 pounds. It means the band gives up to 30 pounds of resistance when stretched to its full length. That tension builds as you pull, which is part of what makes bands so useful—they challenge your muscles differently from free weights.
3. Do the Colours Mean Anything?
Yes, but it’s not always consistent between brands. Still, most follow something like this:
- Yellow – Light: 5–15 lbs (≈ 2–7 kg)
- Red – Medium: 15–35 lbs (≈ 7–16 kg)
- Green – Medium-heavy: 30–50 lbs (≈ 14–23 kg)
- Blue – Heavy: 50–75 lbs (≈ 23–34 kg)
- Black – Very heavy: 100+ lbs (≈ 45+ kg)
Always check the product details to be sure. Colour’s just a guide.
4. Which Band Should I Start With?
For most people starting out, a light or medium band is plenty. You’ll be able to learn the movement, work on technique, and avoid strain. Once that feels easy, you can move up—or combine bands to increase the challenge (we’ll get to that next).
5. Stacking Bands vs Buying One Heavy Band
Seen those extra-thick bands promising 100+ lbs of resistance and thought, “Maybe I should get one of those”?
Maybe. But you might be better off with a set of lighter bands you can stack.
Why Stack Bands?
- You can mix and match: Combine two or more bands to create just the right level of resistance for each exercise.
- It’s easier to progress: Instead of going from one band to a super-heavy one, you can build up gradually.
- They stretch more smoothly: Lighter bands give you a better range of motion, which feels better and reduces injury risk.
- They’re more versatile: One band might work for squats, but not for biceps. With a stackable set, you can adjust.
- Travel-friendly: They’re lighter and take up less space in your bag.
- Better value: A set of lighter bands usually costs less than buying multiple heavy ones.
Bottom line?
Stacking gives you flexibility and control, especially if you're training at home or just getting started. You can always invest in a heavier band later if you actually need it.
6. Quickfire Q&A
How tight should resistance bands feel?
Challenging, but not restrictive. You should be able to move with control and without strain.
Thicker or thinner, what’s better?
Thicker bands offer more resistance. Thinner ones are better for mobility or rehab work. Choose based on the exercise.
Are bands like weights?
Not quite. Bands offer variable resistance—harder the more you stretch them. Weights are constant. Both have their place.
Are resistance bands beginner-friendly?
Absolutely. They’re ideal for beginners because they’re joint-friendly, easy to learn with, and help build strength gradually.
7. Tips for Picking the Right Band
- Know your goal: Strength, rehab, mobility? Each needs a different approach.
- Match the resistance to the movement: Light bands for shoulders or warm-ups, heavier ones for squats or rows.
- Test a few if you can: Everyone’s strength is different. Try before you commit.
- Buy a set: A full set means you’ll always have the right level of challenge as you improve.
Final Thoughts
You don’t need a full rack of dumbbells to build strength. Resistance bands offer a simple, smart way to train anywhere, and stacking gives you all the resistance you need without breaking the bank or your back.
Start with what feels manageable. Focus on form. Add resistance when your body’s ready, not when the label tells you to.
It's not about having the biggest band; it's about creating a routine that fits you.