Resistance bands are a great way to get a challenging strength training workout at home or on the go. The different colors represent varying levels of resistance to match your fitness level and exercise needs. Keep reading to find out what color resistance band provides what approximate level of resistance.
Introduction to Resistance Bands
Resistance bands are stretchy elastic bands that come in a variety of resistance levels, indicated by color. As you stretch the band, it provides resistance against your movement to help build strength. Some key benefits of resistance bands include:
- Convenient and portable – Easily fits in a bag or suitcase
- Offer progressive resistance – More resistance as band stretches
- Effective strength training – Tone and strengthen muscles
- Modify workouts – Match resistance level to ability
- Inexpensive compared to weights or machines
You can use resistance bands for strength training exercises like bicep curls, rows, shoulder presses, and many more. They also come in different shapes like loops, flat bands, and handles to allow for a variety of exercises.
Resistance Band Color Chart
The color of a resistance band indicates the level of resistance it provides. Here is an overview of the resistance band color chart:
| Color | Resistance Level |
|---|---|
| Yellow | Light |
| Red | Medium-light |
| Green | Medium |
| Blue | Medium-heavy |
| Black | Heavy |
| Silver | Extra-heavy |
| Gold | Maximum |
As you move up through the color chart, each band provides more resistance or “weight” to your movements. The exact resistance each color provides can vary slightly between brands, but they follow this general ladder of resistance levels.
Light Resistance Bands
Yellow
Yellow represents light resistance bands, which are easiest to stretch but still provide some resistance. The approximate resistance for a yellow band is:
- 10-15 lbs
Light yellow bands are great for:
- Beginners just starting out with resistance training
- Light warm-up exercises
- Upper body training for arms, shoulders, and back
- Rehabilitation exercises after injury
You can progress from yellow to higher resistance levels as your strength increases.
Medium-Light Resistance Bands
Red
Moving up the resistance scale, red bands represent medium-light resistance. Their approximate resistance range is:
- 15-20 lbs
The medium-light red resistance bands work well for:
- Intermediate strength training
- Most upper body exercises once you have built a strength base
- Light lower body training for hips, glutes, and thighs
- Challenging but not extreme resistance training
Red bands add more resistance than yellow and provide a solid mid-level intensity workout.
Medium Resistance Bands
Green
Green resistance bands deliver a medium level of resistance perfect for amping up your strength training. Their approximate resistance range is:
- 20-30 lbs
Green bands are ideal for:
- Intermediate to advanced strength training
- Upper and lower body exercises
- Moderate resistance and high rep workouts
- Pre-strength training warm-up sets
The green band challenges your muscles effectively as you progress to more advanced training levels.
Medium-Heavy Resistance Bands
Blue
Stepping up to the blue band provides heavier medium resistance ideal for powering up your workouts. The approximate resistance range for blue is:
- 30-40 lbs
Blue resistance bands are great for:
- Advanced strength training
- Amping up upper and lower body exercises
- High resistance and low rep sets
- Strength and power focused training
The heavier resistance of the blue band will skyrocket strength gains once you build a foundation of lower resistance training.
Heavy Resistance Bands
Black
Black represents the first level of heavy resistance bands, providing a seriously challenging workout. The resistance range for black bands is approximately:
- 40-50 lbs
Heavy black bands work well for:
- Advanced strength training
- High resistance upper and lower body exercises
- Increasing power and explosive strength
- Adding heavy overload to compound lifts
The black band introduces higher tension that engages muscles through a fuller range of motion for maximum strength gains. Use caution when starting with heavy bands.
Extra-Heavy Resistance Bands
Silver
Cranking up the resistance even further, silver represents extra-heavy bands with intense levels of tension. Their approximate resistance range is:
- 50-60 lbs
Silver extra-heavy bands are ideal for:
- Advanced strength athletes
- Specialty power and explosive training
- Supplementing heavy compound lifts like squats and deadlifts
- Maximum muscle and strength building
These extreme tension bands introduce advanced overload for boosting power and strength plateaus. Use proper form when training with extra-heavy silver resistance.
Maximum Resistance Bands
Gold
Last in the resistance band color chart is gold, indicating extremely challenging maximum resistance. Gold bands have an approximate resistance of:
- 60-70+ lbs
Gold maximum bands help build:
- Elite level power and strength
- Tension overload on large muscle compound exercises
- Explosiveness in movements like jumps and throws
- Muscle mass by stimulating maximum muscle fiber activation
Gold bands deliver an incredibly high level of resistance to boost your strength to the next level. Use proper form and gradually work up to maximum tension bands.
Beginner Resistance Band Workouts
Now that you know which color band provides what level of resistance, here are sample beginner band workouts to get you started:
Full Body Beginner Band Workout
- Bicep Curls: Yellow Band – 3 sets x 15 reps
- Overhead Shoulder Press: Yellow Band – 3 sets x 12 reps
- Front Squats: Green Band – 3 sets x 10 reps
- Standing Row: Red Band – 3 sets x 10 reps
- Glute Bridge: Green Band – 3 sets x 12 reps
Upper Body Beginner Band Workout
- Bicep Curl: Yellow Band – 3 sets x 12 reps
- Tricep Pushdown: Yellow Band – 3 sets x 10 reps
- Front Raise: Red Band – 3 sets x 10 reps
- Standing Row: Green Band – 3 sets x 8 reps
- Overhead Press: Green Band – 3 sets x 8 reps
Start with lighter resistance bands in the 10-30 pound range as a beginner until you build strength and proper form. Focus on higher rep ranges from 8-15 reps as well.
Conclusion
In summary, resistance bands provide a spectrum of resistance levels to match your fitness level and workout needs. Follow the color chart from yellow to gold to select the right band for your exercises. Start light as a beginner and gradually challenge yourself with heavier bands as your power and strength increases. Coupling resistance bands with a smart training program will have you reaching new fitness levels in no time.
