Marco with ResisTrack in the hand


Types of resistance bands, sizes, colours, accessories

By design, we can differentiate two main types: flat and tube.


Flat type resistance bands:



General size guide

Recommended for

 Flat resistance bands

Therapy bands have no handles: you grip them with your fingers.

120cm (4 feet) long and 15 cm (6 inches) wide

Rehabilitation exercises

Fit loop resistance bands

Fit loop bands form a continuous loop from a flat band.

From 10 cm (4 inches) to 60 cm (2 feet) in diameter

Lower body, legs, hips and buttocks exercises


Tube type resistance bands:



General size guide

Recommended for

Clip-tube resistance bands

Clip-tube resistance bands have a metal or plastic clip so you can attach them to removable handles.

120cm (4 feet) long, different thicknesses

Most comprehensive bands for any exercises with variable options - recommended for ResisTrack.

Fit tube resistance bands

Compact or fit tube resistance bands have built-in plastic handles connected to the bands with some webbing.

120cm (4 feet) long, different thicknesses

Upper body, arm and lower body exercises

 Figure 8 resistance bands

Figure-8 bands (or bow-tie bands) are short and have two handles in the shape of an eight.

50cm (20 inches) long

Upper body and arm exercises

 Ring resistance bands

Ring resistance bands have two soft handles integrated with the tube.

30 cm (1 foot) in diameter

Lower body, legs, hips and buttocks

 Lateral resistance bands

Lateral resistance bands have two Velcro ankle cuffs.

30 cm (1 foot) long

Lower body, hips and thighs



By the process of manufacturing, tubes can be extruded rubber or multilayer rubber. Extruded rubber tubes are less durable and cheaper. Multilayer ones are produced by dipping the rubber into a hot container many times to build up more thickness. Multiple layers protect each other so these bands are more durable and hence more expensive.



By their strength, resistance bands are usually colour coded: different colours mean different strength.

The problem is that you don’t really know which band you will use for certain exercises because you don’t know how strong your muscles actually are. No worries, ResisTrack is here to help – measure your muscle force and then you will know which band to use.

Colour-coding is not standard for all bands - the following chart is just a general example. Typically, the darker a band, the stronger the resistance.




Strength estimated

Recommended for



3 lbs = 1.4 kg

Rehab, senior training



6 lbs = 2.8 kg

Beginners, untrained



13 lbs = 5.9 kg

Average fitness level



19 lbs = 8.6 kg

Already fit, active



23 lbs = 10.5 kg

Experienced, strong users


You should purchase at least 3 different levels of exercise bands. You can use a heavier resistance band for large muscle groups and a lighter one for smaller muscles.



By protection, there are naked rubber and covered resistance bands. The latter has a braided cover which gives extra protection against damage.



Accessories for clip-tube resistance bands

Clip-tube resistance bands provide you the best options to work out all of your muscles. There are four important accessories for them.

Removable handles: these help you by adding more or less bands to your training. This is why we call them adjustable or variable resistance bands: you can easily increase or decrease the level of resistance for the next exercise.

Ankle straps: you can use these cuffs on your legs easily with their Velcro strips, and then you just clip in the desired exercise tube and do the reps.

Door anchor for resistance bands: simple put the anchor behind the hinge side of your door, shut the door (better if locked too) and attach your resistance band to the ring of the anchor. Will it ruin your door? Well, that can happen. So use the ResisTrack first to measure how hard you can pull your bands as a maximum. If the door bends or moves then you have to look for another door.

Wall mounts for resistance bands. If you can drill a hole into your wall or door frame, then the best option is to use a stationary mount to fix your resistance bands during a workout. Again, use your ResisTrack to measure if your mounts are strong enough to hold against the resistance.