Resistance bands are a popular fitness tool used for strength training and rehabilitation. They come in a variety of colors, with each color indicating a different level of resistance or weight. Knowing the approximate weight of each resistance band color can help you select the right resistance level for your workout routine.
What are resistance bands?
Resistance bands are stretchy elastic bands that provide resistance when stretched. They are often used for strength training, physical therapy, and injury rehabilitation. Resistance bands come in a variety of colors, sizes, and resistance levels. The color of the band indicates the amount of force needed to stretch it. Darker colored bands require more force than lighter colored bands.
Resistance bands offer many benefits over traditional strength training with free weights. They are lightweight and portable, making them easy to take on the go for workouts anywhere. Resistance bands also reduce stress on joints by providing constant tension throughout the range of motion, unlike dumbbells or barbells which put more stress on the joints at the top of the movement. Additionally, resistance bands allow you to scale resistance by changing the length of the band, width of the stance, or by doubling up bands.
Resistance band color coding system
Most resistance band manufacturers use a color coded system to indicate the weight or resistance level of the band. Lighter colors like yellow and red indicate lighter resistance, while darker colors like green, blue and black are progressively heavier resistance levels. Here is an overview of the typical resistance band color coding system:
| Color | Resistance Level |
|---|---|
| Yellow | Light |
| Red | Medium light |
| Green | Medium |
| Blue | Medium heavy |
| Black | Heavy |
| Silver | Extra heavy |
Keep in mind that exact resistance levels may vary slightly between different manufacturers and band thickness. But in general, you can expect the resistance to increase as the band color gets darker.
Estimating resistance band weight
Since resistance bands provide resistance by stretching with force, their weight or resistance levels cannot be measured directly like free weights. However, you can estimate the equivalent weight each color band provides at a given stretch percentage. Here are some approximate free weight equivalents for standard resistance band colors:
| Color | Weight at 100% stretch | Weight at 150% stretch |
|---|---|---|
| Yellow | 5 lbs | 10-15 lbs |
| Red | 10 lbs | 15-20 lbs |
| Green | 15 lbs | 25-35 lbs |
| Blue | 20 lbs | 35-45 lbs |
| Black | 25 lbs | 45-65 lbs |
| Silver | 30 lbs | 55-75 lbs |
As you can see, stretching the band further increases the resistance or weight required to stretch it. Doubling up bands by using multiple bands together can further increase resistance.
Factors that affect resistance
Several factors affect the amount of resistance or weight provided by a resistance band besides just the color:
- Band length – Longer bands provide less resistance than shorter bands of the same color when stretched to the same length.
- Band thickness – Thicker bands provide more resistance than thinner bands of the same color and length.
- Stretch percentage – Stretching the band further increases resistance. Resistance increases exponentially beyond 100% stretch.
- Anchoring – Anchoring the band securely reduces stretch and increases resistance.
- Doubling up – Using two bands together doubles the resistance.
So when selecting a resistance band, consider the length, thickness, stretch distance, anchoring position, and any doubling up of bands. Try various combinations to scale the resistance appropriately for your strength and workout goals.
Choosing the right resistance band
Here are some tips for selecting the right resistance band color for your needs:
- Consider your strength and fitness level – choose lighter bands if new to strength training.
- Select a band that provides moderate resistance at the top of the movement – about 8-12 reps.
- Use heavier bands for lower body exercises compared to upper body.
- Stack bands to increase resistance as you get stronger.
- Opt for variable resistance sets – use multiple different band colors in one workout.
Test different band lengths and thicknesses to find the right resistance for each exercise. Focus on proper form and control rather than maximum resistance. It is better to start with a lower resistance band and progress up as you gain strength.
Safety considerations
Here are some tips for safely using resistance bands:
- Inspect bands for signs of wear and tear. Replace if bands appear cracked, nicked, or worn.
- Secure bands properly to anchors and handles to prevent snap back.
- Control the movement and do not let bands snap back to starting position.
- Wrap handles for more grip and comfort.
- Maintain tension on the band at all times during exercises.
- avoid locking joints at full extension or flexion.
Using proper form, controlling movements, and inspecting bands minimizes injury risk when training with resistance bands.
Sample resistance band workouts
Here are some sample resistance band workout routines for beginner, intermediate, and advanced fitness levels:
Beginner full body workout
Yellow band:
- Standing shoulder press – 2 sets x 10 reps
- Bicep curls – 2 sets x 10 reps
- Overhead tricep extension – 2 sets x 10 reps
- Squats – 2 sets x 10 reps
- Monster walks – 2 sets x 10 steps each leg
Intermediate upper body workout
Green band:
- Standing chest fly – 3 sets x 8 reps
- Bent over row – 3 sets x 8 reps
- Reverse fly – 3 sets x 10 reps
- Bicep curls – 3 sets x 10 reps
- Overhead shoulder press – 3 sets x 8 reps
Advanced full body workout
Blue and black bands:
- Deadlift – 4 sets x 5 reps (black band)
- Front squats – 4 sets x 6 reps (blue band)
- Chest press – 4 sets x 6 reps (blue band)
- Row – 4 sets x 6 reps (black band)
- Overhead press – 3 sets x 8 reps (black band)
Perform 1-2 minutes of rest between sets and exercises. Focus on resistance that allows you to maintain good form.
Conclusion
Knowing the approximate weight or resistance levels of resistance bands by color can help you select the right band for your strength training needs. Heavier colors like black, blue, and green offer greater resistance or weight than lighter colors like yellow and red. Factors like band length, thickness, stretch distance, anchoring, and doubling up also impact the resistance provided. Start with lighter bands focusing on good form and control, then progress to heavier bands as you build strength over time. Using resistance bands properly and progressively can lead to impressive strength and fitness gains.
