You’ve decided to start strength training with resistance, but unless you’re working with a professional, you’re probably wondering what the colors mean and how you find out which one you should start with. Well, you’re not alone. We break it down for you in this easy resistance bands guide.
If you’re visual, here is a handy resistance bands chart:
But in a nutshell, therapy bands follow a progression
- Yellow Band- 1-6 pounds of resistance (lightest)
- Red- 2-7 pounds of resistance (light)
- Green- 2-10 Pounds of resistance (light-medium)
- Blue- 3-14 Pounds of resistance (medium)
- Black- 4-18 Pounds of resistance (heavy)
- Silver/Gold-10-40 Pounds of resistance (heaviest)
How to Use Resistance Bands
All resistance bands are stretchy, but the varied resistance changes the effort to pull against them and stretch them out. Not only can you pick the band to use, based on your fitness level, but each type of rehab band has its specific use depending on which part of the body you want to work on.
For example, the lighter resistance bands (yellow and red) are good for exercising areas of the body that don’t require much resistance to feel the muscle working, like shoulders and shins. Whereas the heavier bands like blue or black are the go-to choice for working large muscle groups like the legs.
How To Use Resistance Bands
So, if you’re wondering how to use Therabands, think of them as a good alternative to weight training. Since exercise bands do not rely on gravity for resistance, you can use them to perform a larger variety of exercises, like squats and bicep curls, rather than free weights. However, the different colors and strengths of the bands don’t correspond to specific weights, rather you want to pick your band color based on the part of your body you want to work.
Since the muscles of the body vary in size and strength, you’ll also want to vary the colors you use depending on the area of the body and the force capacity you have for that muscle group. Resistance bands can work in your full range of motion, but are less force on the joints, making them less stressful on the joints.
Using Resistance Bands for Exercise In a Nutshell
Each muscle group will require a different resistance. It's best to have at least three - light, medium and heavy to have an effective full-body workout. Experiment to see which exercise band works for you.
Benefits of Resistance Bands for Strength Training
- Prevents injury, deterioration, and disease
- Promotes weight loss
- Improves posture and balance
- Strengthens target muscle groups
Contact us today!
We can help you find the perfect therapy bands for your clients or personal use. Contact us today and we’ll answer any questions you may have about using resistance bands! Call us today at 1-801-770-3328 for more information.