Resistance Band Colors: What Each Band Means, and Which One to Use
Resistance band colors show how heavy each band is, from the lightest to the heaviest, but there is no standard across brands: a red band from one maker can be heavier or lighter than a red band from another. Check the rating and the width of the band, not only its color. In the PR Grip Band Set, the five loop bands run yellow (5 to 15 lb), red (15 to 35 lb), black (25 to 65 lb), purple (35 to 85 lb) and green (50 to 125 lb). Light bands suit warm-ups and face pulls, the middle bands suit pull-up assistance and pushdowns, and the heaviest bands add tension to squats, presses and deadlifts.
What do resistance band colors mean?
Within one brand, the colors are a quick guide to resistance. Across brands, they mean very little. The width of a loop band tells you more: at the same length and thickness, a wider band stretches with more resistance.
Here is how the PR Grip bands line up. Each band is a 41 inch (104 cm) loop, 4.5 mm thick, and the width sets the resistance.
| Color | Rated resistance | Width | Best for |
|---|---|---|---|
| Yellow | 5 to 15 lb (2 to 7 kg) | 6.4 mm | Warm-ups, face pulls, band pull-aparts |
| Red | 15 to 35 lb (7 to 16 kg) | 13 mm | Tricep pushdowns, curls, light assistance |
| Black | 25 to 65 lb (11 to 29 kg) | 22 mm | Banded deadlifts and presses, pull-up assistance for most lifters |
| Purple | 35 to 85 lb (16 to 39 kg) | 32 mm | Heavy banded pulls, pull-up assistance for bigger lifters |
| Green | 50 to 125 lb (23 to 57 kg) | 45 mm | Banded squats, heavy deadlift overload, dip assistance |
The ratings overlap. A band gets heavier the further you stretch it, so the same band gives a range of resistance depending on how you set it up.
Why is a band rated as a range, not one weight?
A plate weighs the same at the bottom of a lift as it does at the top. A band does not. It is slack when it is short and heaviest when it is stretched furthest. On most lifts, that means light at the bottom, where you are weakest, and heavy at the top, where you are strongest.
That is what makes bands useful on a bar. Banded deadlifts, presses and squats load the top of the lift more than a plate can, without adding load at the bottom. It is also why the rating is a range: the low number is a light stretch, the high number is a long one.
Which band should you use for pull-ups?
For pull-up assistance, the band works the other way round: it gives you the most help at the bottom, where the pull-up is hardest, and less at the top.
- Black is the pull-up assistance band for most lifters.
- Purple is for bigger lifters, or anyone who needs more help at the bottom.
- Green gives the most help, and suits dip assistance.
- Red is the last step before no band at all.
Loop the band over the bar, pull one end through the other, and put one knee or foot in the loop. As your reps improve, move down to a lighter band. Once you can do clean sets of bodyweight reps, the next step is adding load. Here is how to do weighted pull-ups and dips.
How do you add bands to a barbell?
Bands on a bar need to match on both sides, or the load pulls the bar crooked. Use two bands of the same color, one on each sleeve.
1. Anchor each band. Loop it around the foot of the rack, a heavy dumbbell or the bench legs, one on each side. 2. Attach it to the bar. Loop the other end over the sleeve, inside the plates or a collar. 3. Check the tension. Both bands should start to stretch at the same point in the lift. 4. Start light. A light or middle band on each side is plenty for the first sessions.
On the bench press, banded reps put more of the load at lockout. Keeping your setup the same on every rep matters more when the top of the lift gets heavier. Here is how to arch on the bench press and keep it set. The PR Grip mat on the bench holds your upper back where you set it, even on sweaty vinyl.
“I have always lost my arch once the sweat hit the vinyl. First working set on PR Grip and my upper back stayed exactly where I set it. I stopped wasting a rep resetting my position.”
For one band on each side at every resistance, take two PR Grip Band Sets: ten bands, two of each color.
How do you look after resistance bands?
A good band lasts a long time if you treat it well.
- Check for nicks and tears before each session. A small tear can grow under load.
- Avoid sharp edges. Rough rack corners and knurling wear bands out quickly. Loop them over smooth parts where you can.
- Keep them out of the sun, and store them away from heat.
- Do not overstretch. Stay well short of the point where the band feels at its limit.
The PR Grip Band Set is made from continuous-layer TPE, with no glued seams to split, and comes color-coded in its own box.
Frequently asked questions
What do the colors of resistance bands mean?
Within one brand, the colors run from the lightest band to the heaviest. There is no standard across brands, so check the rated resistance and the width of the band as well as the color.
Which resistance band color is the strongest?
It depends on the brand. In the PR Grip Band Set, green is the heaviest, rated 50 to 125 lb, and yellow is the lightest, rated 5 to 15 lb.
Which band should I use for pull-ups?
For most lifters, a band rated around 25 to 65 lb, black in the PR Grip set, is a good start. Bigger lifters often need a heavier band. Move to a lighter band as your reps improve.
Why are resistance bands rated as a range?
A band gets heavier the further you stretch it. The low number is the resistance at a short stretch, and the high number is the resistance at a long stretch.
Do you need two bands for barbell exercises?
Yes. A bar needs a matched band on each side, the same color on each sleeve, or the load pulls the bar crooked. That is why lifters who band their squats, presses and deadlifts use a pair.