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Choosing the right resistance band level
Band sets come in colors and pounds. Here is how to turn those numbers into the right band for each exercise.
Know how bands count
A band's rating is the pull at full stretch. You feel less at the start of the rep and the most at the end. That is why a 30 lb band can feel easy on a curl and hard on a lateral raise.
Rehab and mobility: go light
For range of motion and physical therapy, choose the lightest flat bands, like our latex-free set. You should finish 15 smooth reps without shaking.
Strength: aim for 8 to 12
Pick the tube or combination where the last two reps of a set of 8 to 12 are hard but clean. Stacking tubes on the 150 lb set lets you move up in 10 lb steps.
Pull ups: more help first
Assistance bands work in reverse: the heavier band gives more help. Start with the band that lets you do 5 clean reps, then step down a band as reps climb.
When to move up
When you can do three more reps than your target with good form, switch to the next band or add one to the stack.
