The Standard Resistance Bands Color Coding

In our previous post we talked about what are resistance bands, different types and the many benefits they bring us. Today, we will focus more on the resistance bands color coding, what each means for the specific fitness level, workout routine and so on. This will help you identify which resistance bands color is the right one for you.

Resistance-Bands-Color-Coding
Resistance Bands Color Coding

What does each resistance bands color mean?


Resistance bands come in different colors, and these are not for decorative purposes. The resistance bands different colors indicate the level of resistance each band provides. Moving up the levels, they get harder and harder to stretch out. As a good indication, the darker the color of the resistance band, the more resistance it provides and thus it is more difficult to use. As you progress through your fitness regime or rehabilitation, you will want to gradually increase the resistance level of your band.


In general, the same resistance band color code applies to most bands, regardless of the manufacturer. However, there are some brands that have adapted their own color scheme to differentiate from the market or the ones that are specially designed for therapy.


Resistance Band Color Coding

Resistance-Bands-Color-Coding
Resistance Bands Color Coding

Yellow (Extra Light)


Yellow resistance bands are ideal for beginners. They offer very light resistance and are the easiest to stretch as compared to other colors. It takes little effort to pull against them. This means that yellow resistance bands are more suited to do exercises which involve joints such as shoulders and shins, as you do not need much resistance to break through. As they are the easiest to use, yellow resistance bands are ideal for elderly or those post-injury patients who just started their rehabilitation journey.


Red (Light)


Red resistance bands have a higher level of tension than yellow, yet it is still light and stretchy. Similar to its predecessor, they are great to use for your shins or shoulders workout, as well as biceps and triceps. It is perfect for the beginners just starting to do resistance band training, or rehabilitation patients improving their recovery.


Green (Medium)


Green resistance bands provide medium resistance and have more tension than red one. As you progressing through your workout routine, green is your next step up from the beginner level. Green resistance bands are often used to complete exercises that need slightly more strength. Therefore, it’s great to target muscle group like biceps and triceps. Ideally, you should use these after you had practiced with lighter bands or had some exposure to fitness routine previously. These are ideal for everyday fitness and general muscle toning, stretching, Pilates and Yoga.


Blue (Heavy)


Blue resistance bands are more difficult to use. They are more stiff, do not stretchy so easily and in general provide heavier resistance. They are tougher to pull and need more strength compared to their less intense counterparts. Blue resistance bands are great for someone who has built up muscles and is quite strong. Because they are so hard to stretch out, blue resistance bands are a great for working out with someone else, for example, when two people pull against the band. They best target larger muscle groups, such as legs, chest, and back.


Black (Extra heavy)


Black resistance bands provide the most amount of resistance and is the most difficult to stretch. This should only be used by advanced fitness enthusiasts. If you do not have strong muscles, do not attempt to use it. It is advisable for you to use it only after you feel you have graduated from your blue band. This specific band is used for a large muscle group, such as the legs, chest and back. Similar to blue resistance band it’s great when you are exercising with someone else.

Resistance-Bands-Color-Coding
Resistance Bands Color Coding

In Summary


Resistance bands color coding does matter when choosing the right resistance band. If you are new to resistance bands and just started working out, we suggest using Red or Green as starter, and slowly increase the level as you progress with your fitness regime. You should always get one that is suitable for your fitness level and workout regime. Make sure to always read band’s description before purchasing, as there are similarities between manufacturers and some subtle differences.


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