Resistance band training has become increasingly popular because of its versatility and convenience. These bands can be used to work out the entire body, offering a variety of exercises and ranges of motion. But, one of the most common questions people have when starting out with resistance band training is “how heavy should my resistance band be?” In this article, we will answer that question and provide some guidance to help you select the right band for your needs.

Understanding Resistance Bands

Resistance bands come in a variety of colors, lengths, and thicknesses. Each color corresponds to a different level of resistance. Lighter colored bands offer less resistance, while darker colored bands provide greater resistance. Typically, resistance bands come in sets with varying levels of resistance, so you can gradually increase the challenge as you progress in your training.

Determining Your Strength Level

Before selecting a resistance band, you will need to determine your current strength level. If you’re a beginner, you’ll likely need a lighter resistance band, while more advanced exercisers will require a resistance band with more tension. The best way to determine your strength level is to try out different bands and see which ones feel most comfortable for you to complete sets of 10 to 15 repetitions.

Consider Your Goals

Your goals will also play a role in determining the appropriate resistance band to use. If your goal is to build strength and muscle mass, you’ll need a band that offers more resistance. On the other hand, if your goal is to improve endurance or flexibility, a lighter resistance band will be more appropriate.

Using a Resistance Band Chart

Another helpful tool for selecting the right resistance band is a resistance band chart. These charts provide recommendations for which band to use based on your fitness level and the exercise you want to perform. For example, if you’re a beginner and want to perform bicep curls, the chart may recommend using a light resistance band.

Understanding Band Length

In addition to resistance, the length of a resistance band can also impact the level of difficulty. The longer the band, the greater the resistance. When selecting a resistance band, make sure to consider the length and how it may impact your workout. For example, a longer band may be more challenging to use for exercises that require shorter ranges of motion.

Choosing the Right Band

Based on your strength level, goals, and the exercises you want to perform, you can select the appropriate resistance band. Before making a purchase, make sure to read the product description to understand the band’s level of resistance and length. It’s also important to consider the quality of the band – cheaper bands may not be as durable and may break during use.


Resistance band training is a fantastic way to work out the entire body, but it’s important to select the appropriate resistance band for your needs. By considering your strength level, goals, and using resources like resistance band charts, you can select a band that will help you achieve your fitness goals. Remember to also consider band length and quality when making a purchase. With the right resistance band, you’ll be able to challenge your muscles and achieve your desired results.

Resistance Band Color Level of Resistance
Yellow Light
Green Medium
Blue Heavy
Black Extra Heavy