Color of resistance band DOES matter

FIT Staff
Oct 24, 2013

Access to equipment can be a deterrent to follow through with a strength training program.

Resistance bands can be useful in this aspect.

Bands are relatively cheap, portable and come in varying strengths.

Bands are even commonplace in rehabilitation programs.

Theraband is the typical brand of bands one might receive to perform a home program.

Usually these are cut from a roll, so the ends are typically not very even. This type of band is suitable for limited use, but not ideal for prolonged use.

The typical color hierarchy is:

Yellow- Extra Light

Green- Light

Red- Medium

Blue- Heavy

Black- Extra Heavy

This can vary between manufacturers.

Bands for regular use will typically be tubing and have handles.

They can also come with many bands in one unit such as the predator band. 

There are bands that are in closed loops to use around legs and arms.

There are also super bands that are thick and can be used for increased resistance with weight training such as with the bench press.

Bands can offer strength training at any location permitted there is somewhere to secure it for certain exercises.

They easily fit in a gym bag and can be stored easily.

A point to keep in mind is that the band changes tension as it is stretched.

This means it is easy at the beginning and hardest at the end of the motion.

This idea needs to be appreciated so that exercise selection is correct.

If you are doing exercises for small muscles like the rotator cuff, a band might not be ideal because they are small muscles that are weak at the end of the motion where the band is the strongest.

In other exercises this is ideal such as a pushup with a band.

At the end of the pushup, you have to have great strength to lock out your arms so the band will help strengthen that.

So it is important to take exercise selection in mind. In all, bands are a great tool, but in strength training there is no perfect tool.