Resistance bands are versatile, portable tools used for strength training, rehabilitation, and general fitness. They provide steadily increasing tension as they are stretched. This elastic resistance engages muscles throughout a movement’s full range of motion.
The Lack of Universal Color Coding
Resistance band colors are not standardized across the fitness industry. While most manufacturers use a color progression within their own product line—typically moving from lighter colors like yellow or green for less resistance to darker colors like blue or black for greater resistance—this internal system does not translate universally.
A light resistance band used for physical therapy might be yellow in one brand’s system, while a different brand might reserve the yellow band for a slightly higher, intermediate resistance. The only reliable way to know the resistance of a band is to ignore the color and refer to the specific information provided by the manufacturer.
Determining Actual Tension Ratings
Since color is an unreliable indicator, the most accurate method for selecting a band is to look for its stated tension rating. Manufacturers should label their bands or packaging with a specific range of resistance, usually measured in pounds or kilograms.
A typical resistance band’s rating might be listed as a range, such as “10–25 lbs.” This is a broad estimate because the resistance increases linearly as the band is stretched further. The true measure of resistance is the tension achieved at a specific elongation, such as “15 lbs at 100% stretch.”
Users should prioritize bands that provide a clear measurement of the tension curve or a specific force at a known extension. This detail allows for better tracking of strength progression and ensures the correct resistance is chosen for a given exercise.
Material and Style Differences
Beyond the color and numerical rating, the physical material and style of the band affect its use and resistance profile. The most common materials are latex and non-latex alternatives, which include fabric-blended bands. Latex bands offer greater elasticity and a smoother increase in resistance across a wide range of motion.
Fabric bands, often made from woven materials blended with elastic fibers, tend to be less stretchy than latex and are primarily used for lower-body exercises. This construction makes them highly durable, comfortable against the skin, and less prone to rolling or pinching. Their lower elasticity means they often provide a higher total resistance force over a shorter range of motion.
Resistance bands also come in various styles, such as flat loop bands, tube bands with handles, and flat sheets used in physical therapy. Tube bands with handles are often used for upper body exercises and feature an internal cord to prevent overstretching. Flat loop bands are versatile for both upper and lower body movements.