Understanding Different Resistance Levels of Resistance Bands

Understanding Different Resistance Levels of Resistance Bands

Not everyone possesses the time or resources to visit a gym. Today’s fitness landscape lies in-home exercise routines. Many fitness enthusiasts seek out convenient, portable tools that can be utilized for a variety of exercises. One such tool in emergence is resistance bands.

While resistance bands may appear to be a recent fad, their origins date back to the early 1900s. During that era, these bands were made from durable medical and surgical tubing primarily to aid in muscle and limb rehabilitation in individuals who were injured or incapacitated. Resistance bands were first known as “gymnastic apparatus” after Gustav Gosswieler patented his design on May 28, 1895. While Gossweiler’s invention may not align precisely with modern-day resistance bands, it represented a significant step in that direction. 

With the growing popularity of resistance bands in both exercises and recovery, various resistance levels have become available. This allows users to choose the most appropriate option based on their requirements, ensuring the correct and intended usage of the tool.

The Emergence of Resistance Bands in the Context of Fitness

Resistance bands were initially developed to aid in rehabilitation and physical therapy, assisting patients in recovering from injuries and enhancing their muscle strength and flexibility. Their versatility and adaptability made them an ideal choice for individuals of varying fitness levels.

During the 1980s and 1990s, resistance bands began to transition into mainstream fitness programs, driven in part by the influence of fitness celebrities and trainers who recognized their versatility and effectiveness. These bands found their way into various workout routines, including strength training, stretching, and even cardiovascular exercises.

Over time, the resistance band underwent significant design and material advancements. While earlier bands were made from basic rubber tubing, modern versions utilize more durable materials, such as non-latex resistance bands, with some featuring ergonomic handles for improved grip. These enhancements not only elevated the user experience but also contributed to their widespread popularity. Additionally, the COVID-19 pandemic further heightened interest in resistance bands, and scientific research supported their adoption by fitness enthusiasts and professionals as a valuable addition to training programs.

Most Common Resistance Levels of Resistance Bands

Progressing in fitness involves gradually increasing the workout’s intensity to push the muscles and stimulate growth. Diverse resistance levels enable individuals to start with lower resistance and gradually advance to higher levels as their strength improves. These varying levels also offer flexibility, making fitness accessible to people of all levels, and provide a range of workout options. Usually, different resistance levels are distinguished by various colors of resistance bands.

Light Resistance (Yellow or Green)

In color-coded exercise bands, the colors yellow, or green indicate they are designed as light resistance bands. These light resistance bands are the most accommodating for stretching and are well-suited for beginners or individuals in the process of recovering from injuries. They are frequently employed for stretching routines, rehabilitation exercises, and introducing gentle resistance to basic exercises such as bicep curls or shoulder raises.

Medium Resistance (Red or Blue)

Red or blue in the resistance bands color chart represents medium resistance. Medium resistance bands offer a moderate level of tension, making them ideal for intermediate-level exercises seeking slightly more challenging workouts. These bands are commonly employed for exercises that focus on major muscle groups such as squats, lunges, and chest presses.

Heavy Resistance (Black or Purple)

Black or purple colors of exercise bands signify that they provide substantial resistance categorizing them as heavy resistance bands. These bands supply a significant amount of tension and are ideal for seasoned fitness enthusiasts and those engaged in intense strength training. They are frequently utilized in exercises such as deadlifts, pull-ups, and weighted squats when secured to a bar or anchor point.

Extra-Heavy Resistance Bands (Silver or Orange)

These types of resistance bands offer the utmost level of resistance, making them well-suited for advanced individuals and athletes. They are frequently employed in powerlifting routines, plyometrics, and advanced training exercises.

Variable Resistance (Striped Bands)

Some workout resistance bands have stripes or multiple colors, indicating variable resistance. These bands provide different levels of resistance throughout the range of motion, making them useful for exercises where the resistance needs to vary during the movement. 

Mini Bands

Mini exercise bands are compact bands, measuring around thirty centimeters in length, and typically provide a range of light to moderate resistance. They are commonly employed in lower body workouts, such as lateral leg raises, glute bridges, and clamshells, to introduce resistance and enhance muscle engagement.

The resistance band colors used to indicate resistance levels may vary between brands. To determine the resistance levels, the most reliable approach is to visit the brand’s website or refer to their color-coded charts. In cases where these references are unavailable, you can often gauge resistance by considering the price; typically, thicker bands tend to be priced higher. Additionally, when making an online purchase, it’s essential to carefully read the product description provided in the listings. If you require further assistance in determining the resistance of the band, don’t hesitate to reach out to the brand’s customer or product support team directly.

Choosing the Right Resistance Level of Resistance Bands

Selecting the right resistance levels in fitness bands ensures that you can perform exercises with the proper form to reduce the risk of injury. Optimal resistance levels also enable you to engage your muscles with an appropriate intensity, fostering muscle growth, strength enhancement, and overall fitness advancement. Additionally, considering comfort when picking a band is vital to ensure a pleasant and sustainable workout experience. 


Here’s how to select an appropriate super exercise band:

Assess Your Fitness Level

Consider your current fitness level and experience. Beginners should start with a light or medium band, while those with more experience can opt for heavier resistance.

Define Your Goals

Determine your fitness objectives. Are you looking to build muscles, improve flexibility, or rehabilitate an injury? Identifying your goals will influence the resistance level you need.

Progressive Overload

As you advance in your fitness journey, it’s essential to progressively increase the resistance level to continue challenging your muscles and seeing results.

Consult a Professional

If you are uncertain about which resistance level to choose, consulting a fitness professional or trainer can provide valuable guidance.

Effects of Using an Inappropriate Resistance Band

Risk of Injury

Exercising with resistance or workout bands that offer significantly more resistance than your current strength and fitness level can potentially strain or injure your muscles, tendons, or joints during exercises.

Ineffective Workouts

If the resistance of your exercise band is too low, your workouts may not provide sufficient challenge to stimulate muscle growth or strength gains. This may lead to suboptimal results.

Improper Form

Incorrect resistance levels can force you to compromise on exercise form, potentially leading to poor technique and increasing the risk of injury.


When you use a resistance that is too challenging, it can lead to discouragement and frustration, potentially causing you to abandon your fitness routine.

Plateau in Progress

Excessive or insufficient resistance can produce adverse outcomes, as can ignoring the need for resistance progression. This may lead to reaching a fitness plateau, where your strength and muscle growth stagnate, and further progress becomes elusive.


Incorrect resistance levels can lead to discomfort or pain during exercises, making your workouts unpleasant.

Decreased Motivation

Experiencing a lack of progression, encountering excessive resistance, and encountering exercises that are either too easy or overly challenging due to improper resistance levels can diminish your motivation to exercise regularly. This can hinder your journey toward achieving long-term fitness goals.

Choose the Right Level of Resistance with Super Exercise Band

Similar to various fitness equipment, there are different types of resistance bands to cater to various fitness levels Choosing one that aligns with your fitness level, requirements, and objectives is essential for a successful fitness or rehabilitation journey. Most importantly, selecting an appropriate level of resistance band, steers clear of unfavorable outcomes, particularly the risk of injury or strain.

To discover the perfect resistance bands for your needs, consider choosing from a brand with a comprehensive selection like Super Exercise Band. Super Exercise Band offers a diverse array of options, enabling you to elevate or reduce resistance as required, eliminating the hassle of searching for different brands elsewhere.  You may also tailor the bands to your preferred length, eliminating the need for purchasing separate bands for different muscle groups. Super Exercise Band also allows you to invest in a single set to adapt to your evolving fitness levels, resulting in long-term savings.

Get the most appropriate bands from Super Exercise Band’s color-coded resistance bands. Shop now!

The content provided on this blog is for informational purposes only and is not intended as professional medical advice. The information shared here should not be used to diagnose or treat any health problems or illnesses without consulting a qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this blog. Reliance on any information provided by this blog is solely at your own risk.


Back to blog