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Understanding Resistance Band Color Code

Understanding Resistance Band Color Code
Kevin Cleary

Article Reviewed by Registered Colorectal NurseReviewed by Christine Kijek, Registered Colorectal Nurse, on November 17, 2022

How do they work?  |  Resistance Band Color Code | Thera-Band Resistance Bands  | CanDo Resistance Bands

Resistance exercise bands come in a number of colors, and it’s not just for decoration. Many people use these bands; however, they do not have the knowledge of the colors and the purpose for which they are designed. These physical therapy bands use different colors in order to let the user know the force of the resistance that the band offers. As your therapy/exercise program progresses, you can use these colors in order to increase resistance to gain strength or rehab from an injury in a safe manner. So, what do the colors actually tell you?

How do Resistance Bands work?

As with any other piece of exercise equipment, resistance bands can be personalized for your specific exercise/rehab program. Just like dumbbells or other weighted exercise equipment, different bands offer the user a variety of resistance levels. The answer to where exercise bands differ from dumbbells is the resistance. During muscle contraction and expansion, these bands provide positive resistance, so you reap the benefits through the entire range of motion. As with any exercise, you should consult your physician/therapist first before beginning any exercise routine. Also, start small and work your way to higher resistance levels. The resistance band colors let you know which ones are easier while you progress to more difficult resistance.

Resistance Band Colors

Colored exercise bands are not just decorative. As you progress through your exercise/rehab, you will want to increase the resistance level of your exercise bands. The different resistance band color codes correlate to different resistance levels. One tip: do not advance to a higher resistance without the okay from your doctor or therapist if you are recovering from an injury. This can lead to overstressing an injured area and possibly re-injuring yourself. Also, you should always stop exercising if you feel pain. The resistance band colors may vary slightly from manufacturer to manufacturer.

Various types of research show that resistance exercise bands positively affect the user's exercise performance. Interestingly, these bands activate a similar group of muscles as dumbbells. They also enhance the quality of life and are proven to be an efficient way of managing knee arthritis. Patients with osteoarthritis who have used resistance bands for exercises have claimed that it took the quality of their life a notch high.

Similarly, the TheraBand bands increase the number of calories burned during the workout. They are specifically designed to provide additional and quicker calorie burning during exercise.

Another brand that provides users with a slightly wider range of resistances for their users is CanDo, and you can see where their options are minutely different.  

TheraBand Resistance Bands

 
Theraband color coding is done in the following order to indicate the resistance level of the bands:
 

TheraBand Color Code

Color

Resistance

Muscle Group

Yellow

Thin/Easy/X-Light

Shoulders and Shine

Red

Light

Biceps and Triceps

Green

Medium

Legs, Chest & Back

Blue

Heavy

Legs, Chest & Back

Black

X-Heavy

Legs, Chest & Back

 

*Great for working out with someone else

CanDo Resistance Bands

 

CanDo Exercise Bands Color Code

Color Resistance

Tan

XX-Light

Yellow

X-Light

Red

Light

Green

Medium

Blue

Heavy

Black

X-Heavy

Silver

XX-Heavy

Gold

XXX-Heavy
 

Things to Remember while using Resistance Bands

Before you start using a band, thoroughly check it, as wear and tear might lead to the band breaking halfway through the training session. Also, do not have any kind of jewelry on while using the band as it might cause hindrances in exercising. Wear protective eye gears to avoid getting injured.

As you can see, the resistance band color code is designed to provide different resistance levels. There are similarities between manufacturers and some subtle differences, so be sure you check with each manufacturer to determine which resistance band colors are appropriate for your level of exercise/rehab. Some bands are available in predetermined lengths, while others may come in long rolls that can be cut to any length or size in order to accommodate any exercise or user size. Find your color and get exercising!!

Top 3 Resistance Bands and Tubing 2024

Resistance Band Workouts FAQ

1. Do resistance bands build muscle?

Resistive exercise bands can amplify muscle-building power to most types of workouts, and they're excellent for rehabilitating muscles after an injury. Additionally, these bands come in several strengths, making them highly usable by most people.

2. Do resistance exercise bands make a difference?

These bands are a productive way to help improve flexibility, but one can also improve joint mobility using them. Moreover, bands are proven essential for recovery and are especially useful for working on hip, shoulder, and knee injuries.

3. Are bands better than weights?

Resistive bands are safer as compared to free weights. Free weights effectively build muscle and strength, but the risk is much higher than the bands. Meanwhile, bands are great if the purpose is not to build a bulky physique but to be in good shape.

4. Can resistance bands build a chest?

Yes, a resistance band workout is as effective as using heavy weights and dumbbells. One can do chest flies with resistant bands and shoulder flies with push-up presses, and a chest band workout does a great job targeting each pectoral muscle.

5. Are resistance bands supposed to be loose?

Resistance bands shouldn't be too loose or too tight. Bands should be sized adequately so that it does not roll up while you work out. You can prevent the bands from rolling up by getting the right width and length.

Related Articles

 

Disclaimer: All content found on our website, including images, videos, infographics and text were created solely for informational purposes. Our content should never be used for the purpose of diagnosis or treatment of any medical conditions. Content shared on our websites is not meant to be used as a substitute for advice from a certified medical professional. Reliance on the information provided on our website as a basis for patient treatment is solely at your own risk. We urge all our customers to always consult a physician or a certified medical professional before trying or using a new medical product.

 


HPFY Kevin Cleary

Kevin Cleary

Kevin Cleary has been a Health Products For You contributor for many years and has a degree in marketing. His health and wellness journey has a very personal meaning and has guided him in his content writing for HPFY.

In 2006, ...

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