by James - This article may contain affiliate links.
Resistance bands are getting more popular each day.
They’re lightweight, compact, and highly functional training tools that cost less than your monthly gym membership fee.
Resistance bands come in various colors but do you know what they signify and which color resistance band is strongest?
The black color is usually the strongest band in the standard resistance band color coding. However, some brands offer other colors, such as silver and gold, stronger than the typical black bands. These colors provide extremely heavy resistance, requiring considerable muscle strength to work with them.
If you’re new to resistance bands, their different colors may confuse you. So, please read this article as it gives more information about each color and what they mean.
We also help you choose the appropriate color for your fitness level and provide some of the best workouts using the resistance bands.
Contents
How Do Resistance Bands Work? ?
Resistance bands work by providing different levels of resistance force so that you can personalize them for specific exercises and needs. In this sense, they’re similar to dumbbells.
However, they operate differently from dumbbells due to the resistance itself.
A resistance band provides resistance during contraction and expansion, allowing you to reap its benefits through the whole range of motion.
What Does Each Color of the Resistance Band Indicate? ???
Resistance bands have made it possible to exercise anywhere easily.
They’re affordable, handy, and fit in your bag or even pocket, making them incredible training tools even for beginners.
Resistance bands or exercise bands come in different colors. These colors are directly related to their level of resistance and elasticity.
While these colors may vary in different brands, the most common resistance band colors are yellow, green, red, blue, black, silver, and gold.
For example, you’ll need a stronger resistance band to perform the rowing exercises than a biceps curl.
One common way to categorize the exercise bands is by their resistance. They fall into two groups of “light to medium” and “medium to heavy” bands.
Light to Medium
These resistance bands are pretty stretchy and thin.
They’re typically yellow or red and are usually seen in physical therapy centers and rehabs.
Here are our top three recommended resistance bands for beginners below.
Medium to Heavy
These resistance bands are thicker and less stretchy, so you’ll need more strength to do your workouts with them.
They’re usually green, blue, black, silver, or gold and provide medium to heavy resistance.
To better grasp the idea of their difference, consider the weight equivalents of such bands.
When the green band is elongated at 100% of its elasticity, it represents a weight of about 4.6 pounds, while the gold one represents 14.2 pounds at its full elasticity. See more in our post how heavy should resistance bands be.
These resistance bands are mainly used in gym, exercise, and training settings, allowing athletes to perform various exercises for their legs, back, or chest.
Here are our top three recommended medium to heavy resistance bands.
What Is the Strongest Color Resistance Band? ?
Knowing each resistance band color has a specific meaning and serves a particular goal, one might ask which is the strongest?
So, these three colors are the strongest, designed for exercising large muscle groups like legs or working out with someone else.
Most brands offer a limited range of colors, including yellow, red, green, blue, and black, in which black color provides the strongest resistance force.
However, some brands offer a mix of colors such as tan, yellow, black, silver, and gold, like the top three resistance bands below, available on amazon.
The tan color represents the easiest resistance band in such brands – even lighter than yellow ones. However, silver and gold provide much more resistance force than traditional black ones.
The heavier, stronger bands, including black, silver, and gold, are used when you want to exercise a large muscle group or when training with someone else.
Some think it’s cool to work out with them and show off, but they need powerful muscles; otherwise, you might hurt yourself.
Which Color Resistance Band Is the Easiest? ?
Tan is the easiest resistance band in brands that offer a wide range of colors. However, in the more common resistance band color sequence, yellow is the easiest – yet stronger than the tan color. So, these two colors offer the lightest resistance, designed for exercising joints or using in rehab settings.
Since the resistance offered by this band is very low, it requires the slightest effort to pull, so it’s primarily used for exercises that involve shins and shoulders.
They’re a great starting point for beginners.
However, there’s a tan color in some brands, too, that’s even lighter than the yellow one and can help those with a lower fitness level increase their strength over time.
What Workouts Can I Do With Resistance Bands? ?️♂️
You can perform a full-body workout with resistance bands – especially if you have various colors – or perform muscle-specific ones to target certain areas.
Also, you can perform a wide range of exercises that you can normally do with weights.
However, it feels pretty different from exercising with weights because no gravity is at work.
Resistance bands create tension and resistance to engage your muscles through the whole movement and keep them working.
Since the resistance provided by a band increases toward the end of an exercise, remember to use the right band color that allows you to keep proper form.
There should be no slack in the band during the whole workout.
Here is a list of the exercises that you can do using the resistance bands to strengthen and tone your body:
- Shoulder press
- Lateral band walk
- Squats
- Biceps curls
- Seated row
- Seated triceps extension
- Resistance pushup
- Squat to shoulder press
- Lying down leg abduction
- Lat pull-down in chair pose
- Seated or standing rows
- For cardio, hopping over the band
You might also wonder how often and how long you should exercise with the resistance bands to benefit from them.
So, it’s a good idea to incorporate 8 to 10 exercises into your workout routine that engage all major muscle groups and perform two or more sets of each exercise with 8 to 12 repetitions, based on your body’s current fitness level.
How Do I Choose the Right Resistance Band? ?
To choose the right resistance band that fits your needs and fitness level, you must consider several factors.
The first factor is knowing your goal as the various colors serve different goals, which include:
- Power resistance bands: Commonly known as loop bands, they come in the form of a complete loop without any break in the material – latex or rubber. They’re great for using around thighs and ankles to increase the intensity of the workout.
- Tube resistance bands: They’re made of latex with a Carabiner-Esque clip at both ends. You can attach them to different accessories like doorknobs or ankle straps.
- Mini-bands: These are also known as hip-circle bands. They’re short and wide, used around hips and target glutes and hip muscles.
- Therapy bands: Made of latex, with two ends to grasp with hands. Especially good for shoulder or arm exercises.
- Figure-eight bands: Significantly shorter with soft foam handles to have a comfortable grip. Ideal for toning, strengthening, or rehabilitation.
Another crucial factor is the resistance each different color provides. Always look at the color-coding of the brand you purchase because the color-coding of different brands may vary slightly.
You should consider your body’s strength level and the type of exercise you aim to do.
Remember to use different accessories for your resistance band so you can always attach them in different ways, adding variety to your exercise routine.
Here is a great video that helps you to choose the right resistance band for your fitness level:
Takeaways ?
Resistance bands offer lots of benefits if used in the right way.
They come in different colors, each providing a specific level of resistance.
Consider your fitness level, the workout type you’ll perform, and your health and fitness goals before choosing a resistance band.
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Last update on 2023-01-27 / Affiliate links / Images from Amazon Product Advertising API
