We’ll discuss how to choose the right resistance band in the video and blog post below. A resistance band has different strengths (usually depending on their colour) and they make an exercise easier or harder. Choosing the right strength of the resistance band will depend on how challenging you want the exercise to be.

Choosing the right resistance band is important in every exercise routine, keep reading or watch the video to help you identify how to choose the right resistance band to use.

Here are the things you should know about resistance bands:

A. Bands come in Different Strengths

Traditionally speaking, different colours equals a different strength. For example, with the colour system, the red one is one of the lighter versions, the blue one is slightly stronger and the grey one is much stronger.

Colour System:

  • Yellow = light
  • Red = medium
  • Green = heavy
  • Blue = X heavy
  • Black = XX heavy
  • Silver/Grey = XX firm

There are other colours available depending on where you buy your bands, they might not conform to this colour scheme. Take a look at the band, it should indicate on the packaging whether that band is a lighter band or if it’s heavier or stronger.

B. Bands can help you with exercise or make it harder

Bands can either help you out with an exercise, they can assist you, they can make things easier depending on the strength of the bands. They can also make things just a little bit harder for you to create a little bit more resistance.

Questions to consider before choosing the band for your exercise:

A. Have I done this exercise before?

If you haven’t done the exercise before, you’re wanting to make it easier rather than harder just so you can get the basics out of the exercise before you can then start increasing the difficulty.

B. How challenging do I want this exercise to be?

If you’re having an off-day or you’re just wanting a little bit more support then use the band to make the exercise that little bit easier. If you’ve done the exercise before and you’re feeling good, you may want to increase the challenge.

C. What is the focus of the exercise I’m intending to do?

Are you wanting to target the endurance of the muscles or are you wanting to target more strength of the muscles?

a. Endurance

You want a lighter weight and you want to do a lot of repetitions.

Check out this video or read this blog post if you want to know how many reps for endurance exercises.

b. Strength

If you’re wanting more of a strength exercise, you want a heavier more challenging resistance and you’re not going to do that many repetitions.

Check out this video or read this blog post if you want to know how many reps for strength exercises.

Example exercise:

This photo shows how to do the example exercise using a resistance band.

You’re in standing, place one end of the band under your left foot and hold the other end in your right hand. Start with the right hand over the front of your left hip.

Imagine you’ve got a sword and draw the sword out and up – make sure your thumb is pointing up towards the ceiling. This will increase tension on the band the higher your raise your arm. Return slowly to the start position.

Pay attention that your right shoulder doesn’t start to raise or hitch up.

Try this exercise with a light band (red is good) and then try it with a stronger band (like blue) so you can feel the difference between the two. Repeat on the opposite side.

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Trying out different exercises is key to improving and maintaining the body’s flexibility, which in turn can help with recruiting muscles efficiently.

If you’ve got any questions on the above, then please let us know (click for contact details).

Remember – Listen to Your Body!

Please remember to listen to your body. Get any aches and pains checked out sooner rather than later.


As with all information given for exercises and exercise programs, when using our exercise videos or information, please use your common sense and don’t do anything that will hurt you. By performing any fitness exercises, you are performing them at your own risk. PhysioFit Health will not be responsible or liable for any injury or harm you sustain as a result of information shared on our website or YouTube channel. This includes emails, videos, and text. Thanks for your understanding.

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