How to Choose the Right Resistance Band

The following article will help you choose the right resistance band, its size, and what to use it for.

What is a resistance band used for?
It is a simple yet highly effective strengthening tool. The advantage is primarily its versatile use. Resistance bands are very popular for both home and outdoor workouts, as well as in gyms. You can use the resistance of the band for support (meaning it reduces your weight and therefore the load, in other words, helps you lift more) or conversely for resistance (meaning it adds imaginary weight and makes the exercise more difficult).
It is also ideal for lighter compensatory exercises, mobility training, and stretching before and after workouts.

Under this link, you will find the entire offer of resistance bands for purchase.

Supporting exercises: Pull-ups, muscle-ups, sit-ups,....
Resistance exercises: Dips, squats, bench press, bicep curls,...

Thanks to their versatility, resistance bands have found their way into all types of exercises such as CrossFit, powerlifting, fitness, weightlifting, but also in dance, running or aerobics.

When choosing the right resistance band, you will be guided by these important questions, where you will clarify what you actually expect from the band and which one will be most suitable for you.

1. What will I use the resistance band for?

When choosing the right band, the first and absolutely essential task is to consider the purpose for which I am actually buying the resistance band. Do I need a resistance band for assistance with pull-ups (which is the most common request)? In that case, I will choose a stronger resistance than in cases where I only need the band for stretching or compensatory exercises.

2. What is my physical condition?

Have I been exercising for a long time? What is my fitness level? How much do I actually weigh?
Another crucial factor is to assess your physical condition as accurately as possible. If I need help with pull-ups and I'm a beginner, or I can barely do one pull-up, I will need more support than an athlete who has been training for the second year and needs to practice muscle-ups and only needs weaker bands to overcome the problematic dead spot. Similarly, if you are a man weighing 120 kg, you have to choose a significantly higher resistance than a person who is smaller and weighs, say, 65 kg. Even though both of you are beginners and cannot do even one pull-up.

3. Do I need help or resistance?

It is very important whether I will need help from the band - that is, to help me with more repetitions, or whether I will need it to create resistance during exercise and thus make it more difficult. Here, it is again important to evaluate your fitness level. For resistance use, it is generally better to choose heavier resistance for exercises of larger muscle groups, such as squats, leg presses, bench presses, etc. And lower resistance when exercising muscles such as shoulders or biceps.
For the assisting function of the resistance band, it is slightly more complicated and it is necessary to think comprehensively in the context of other described factors.

General recommendations for selecting suitable resistance bands

Let's now take a look at resistance bands in terms of their purpose. We'll list the most common exercises that are performed with them and provide tips on which band to choose.

Pull-ups
If you are a beginner woman, I generally recommend buying a resistance band that corresponds to approximately half of your weight. If you are a complete beginner with a smaller overweight or not much of a sportsperson and don't trust yourself, I recommend choosing a slightly higher resistance. You can always find the resistance value in the product details (it is necessary to take into account that the resistance band does not have the same resistance throughout its entire length, but the resistance increases as the band is stretched. The value of the resistance in kg specified is at maximum stretch of the resistance band.).
On the other hand, if you are already in good shape, have some sports training behind you, but still cannot pull yourself up without assistance, I would choose less than half of your weight as resistance, as you will improve very quickly.

For beginner men, the same applies, only they should choose an equivalent of one third of their weight instead of half.

Running
Using resistance bands while running is relatively uncommon. However, for special training or to build explosive power, this usage is very practical. In short, you need to be in pairs with a resistance band, and while one person tries to run forward, the other person tries to slow down the run. Thanks to the accumulation of energy in the resistance band, its use is much more suitable than, for example, using an inelastic rope.
In selecting the resistance, the runner's weight is critical. A resistance of around 30 kg is ideal for running. For example, a resistance band with a resistance of 45 kg will no longer stretch enough, which is expected from the band.

Dips
..or triceps dips on parallel bars, are used to strengthen the triceps. This is an excellent and one of the basic exercises. Dips are slightly easier to perform than, for example, pull-ups. Therefore, it is more appropriate to choose smaller resistance bands - again, it depends a lot on your weight and fitness level. For women, it should be less than half of their body weight. For men, a maximum of around 30 kg of resistance.
For dips, it is also straightforward and recommended to combine multiple resistance bands at once. Use the synergy of two or more bands to gain greater resistance in the final sets when there is little strength left.

Muscle-up
It is usually recommended that before practicing muscle-ups, you should be able to do at least 10 pull-ups with your own body weight (without the help of resistance bands or colleagues). If you are already at this level but cannot yet do a muscle-up, I recommend using resistance bands with a range of 20-30 kg depending on your individual strength. There is no need to choose heavy resistance bands because you usually only need a little help to get past the "zero" point and swing into a muscle-up.

Powerlifting, fitness, etc.
Resistance bands have great use in gyms and places where more experienced athletes use them as additional resistance for exercises such as bench press, squat, deadlift, etc. Essentially, you hook them together with a certain number of weights onto a bar (which you must of course secure to some structure) and the resistance band then creates resistance during the exercises. Choose bands with a resistance of 45 kg+ based on your current fitness level and the goals you want to achieve.

Stretching, mobility, etc.

When you need to strengthen specific muscles, for example around the joints, choose the smallest resistances. These muscles tend to be smaller and less exercised. At the same time, it targets the specific muscle, which leads to its isolation. Therefore, the weakest resistance bands will be more than enough for you. Of course, if you are a guy who deadlifts 300 kg and your overall strength corresponds to that, go for a higher resistance. But you know what you want :)
What types of bands are in our offer?

1. Latex long resistance bands that you can use, for example, for pull-ups, dips, helping with muscle-ups, or a whole range of strength exercises such as squats, good mornings, or bent over rows.
2. Textile long resistance bands, which have the same usage as latex bands. The difference is in the material from which the band is made. Textile bands may be more comfortable for some athletes because they do not pull hair as much, for example. The only disadvantage of textile bands is that they are hard to clean in the gym.
3. Latex short resistance bands that you can use for a wide range of exercises, whether it is strengthening your hips, the back of your legs, or your buttocks. Short resistance bands have many advantages and are certainly suitable for warming up every athlete.
   They are practical and can be carried in a backpack, as they take up almost no space.
4. Textile short resistance bands, which have the same usage as latex bands, but for someone, the material from which the band is made may be an advantage. The textile material will probably be more comfortable for someone and will therefore be more suitable.

All bands in our offer can be purchased in various resistances, and the bands can also be combined with resistance to play with it.

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