The long resistance bands are an excellent tool for those who want to exercise at home or who like to travel along with taking their workouts. The bands are designed for strength training with convenience, versatility, safety, and effectiveness. The multiple benefits of using resistance bands are compactness, lightweight, portable and inexpensive.

You can perform a range of workouts with resistance bands are pull-ups, chest-press, bicep curls, and tricep extensions. These are also great for warmups before performing cardio or heavy weightlifting exercise. The bands come in a variety of colors and sizes depending on the resistance level. The flat rubber band is useful for ab and belly exercises. The lowest resistance is similar to that provided by a 2 to 3 pounds dumbbell, and the highest level of resistance equivalent to a 20-pound dumbbell. 

Different Resistance Bands Sizes and Their Uses: 

Although the name resistance band delivers a simple concept of a band that will provide some resistance to your workouts, there is a vast variety of bands available in the market, varying in resistance levels. Just as the accessories to a car must match each other, the resistance bands should also match your workouts. It would be best to choose the correct resistance band as per your skill level and your workout plan. 

How to Choose the Correct Resistance Band: 

You dont need any master skills or knowledge to choose the correct size bands, but the rule of thumb can help you in this regard; Try the band such that you feel muscle fatigue from moderate to the maximum in 15 to 25 repetitions. You will understand if it's too easy or extra hard for you. Hold the bands firmly and keep a slow and steady pace. In the section below, we will discuss various types of resistance bands and which one is best suitable for you, along with some effective workouts. 

Different brands offer a little bit differences in their band colors and the resistance of each one. We are discussing one of the very known Intent Sports Resistance Bands and the level of resistance provided by each band.


Yellow Resistance Band

yellow resistance band

Yellow Resistance bands are the perfect bands for beginners because they offer the highest stretch's lightest resistance. It means these bands need little effort to pull against them. Typically the yellow light resistance bands are used for exercises involving joints such as shoulders and shins in which you do not need much effort to pull against resistance. The yellow band is also known as the beginner band, which is also commonly seen in rehab and physical therapy sessions. These are ideal for the deadlift with bands because they provide a light resistance of 15-35 lbs. Moreover, the further uses of the yellow band are; 

  • Jumping Exercises
  • Strength pieces of training with bands
  • Slight assistance for pull-ups
  • It makes bench press, overhead press, squats, deadlifts more challenging. 


Red Resistance Band:

red resistance band

The red resistance bands are a bit stiff and heavier bands, which means it is harder to pull them against resistance, and requires more strength than the less intense bands. Usually, these bands are used by healthier people and for the workouts involve larger muscle groups such as the legs, chest, and back. The red band is also useful In Group workouts or when two people pull against a single band. Further uses of bands are: 

  • The blue band will be the best band for back exercises.
  • It also provides assistance to teach you the proper form for performing pull-ups. 

Black Resistance Band:

black resistance band

 The black resistance bands offer a medium level of resistance and provide a little more tension than the yellow ones. Its resistance ranges up to 60 lbs resistance band. If you have built much strength to move a level up from the beginners, the black bands are the next step. Black bands are useful for exercises that need slightly more tension. Muscles like biceps and triceps work great with green bands. 

  • You can muscle up with bands 

Purple Resistance Band:

black resistance band


As compared to yellow an0990909d ⁹999red, purple resistance bands provide a higher level of tension. You can use the purple resistance bands gradually after building muscle strength for a few days. Once you feel that you are ready to try more resistance, you can go with a purple resistance band. 

  • The purple band is also used for muscles like the legs, back, and chest.
  • Helps in stretching 

Green Resistance Band:

green resistance band


The heaviest that existence to pull and stretch is provided by the green resistance band, making your workout more challenging than others. These bands are best for large muscle groups such as legs or working with someone else. It is essential to understand the proper use of green resistance bands. First, you need to develop stronger muscles, and only then you can safely use the green resistance bands. Many experts have recommended the green band as the best resistance bands for pull ups.  These bands are suitable for a person who wants to help the pull-ups and increase the number of pull ups. Green resistance bands are best for squats.

The green band's uses are

  • Mobility
  • Bicep exercises and shoulder press
  • The ideal resistance band for squats
  • These are also known as leg press resistance bands.  

 Below is a brief description of color codes in order to indicate the resistance;


Resistance Range

Size (Thickness)


5 to 10 lbs

0.2 inch


10 to 35 lbs

0.5 inch


30 to 60 lbs

0.9 inch


40 to 80 lbs

1.3 inch


50 to 125 lbs

1.8 inch


Best Resistance Bands for Different Workouts and Muscle Groups:

Yellow Band: It targets the Shin and Shoulder muscles more effectively.

Red Band: This band targets the Triceps and Biceps as it provides the medium level of resistance.

Black Band: As it is a heavy to medium band, it is the best band for legs, chest and back exercises. That’s why these are recommended as the best leg press resistance bands.

Purple Band: These stiff bands work for large muscle groups like legs and chest. These are the thick resistance bands and are also known as deadlift bands because of the effective deadlift with bands.

Green Bands: These are the extra heavy resistance bands with which you can target Legs and other large muscle groups of body.

Why Choose Resistance Bands? 

Resistance bands are simple yet highly effective fitness equipment. These bands are ideal for particular parts of the body but are equally suitable for full-body workouts. You can mount the resistance bands at any place and at any time. The bands come with color codes of varying resistance levels that is why this article is all about the bands you need to know. There could be five colored bands in general; the Yellow, Red, Green, Blue/Purple and Black. Silver is super heavy bands with extraordinary high resistance. If you are a beginner, a smaller band is excellent, and work your way up gradually as you gain some strength and experience. Buy Quality Resistance Bands at Intent Sports.