Resistance bands are lightweight, portable alternatives to free weights. You can use a resistance band to do just about any exercise you can do with free weights. Resistance bands are available in a variety of tensions, but there is no industry standard, so each brand has a different coding system.
Coding System
The resistance an exercise band provides is not measured in pounds; it is measured in the amount of tension the band produces. The thicker the band, the more tension, or resistance, it provides. To indicate the tension of a band, manufacturers color code each band. The fitness industry does not have standard coding system, so each manufacturer creates its own system.
Tension Levels
Most manufacturers have five to eight different band tensions. The five most common are "very light," "light," "medium," "heavy" and "extra heavy." Other manufacturers may include additional tensions and mark them as "ultra heavy" or "ultra light." Some manufacturers match the tension of the band with the fitness level of the user. The tensions are marked as "beginner," "intermediate," "advanced" or hybrids of these levels. The downside of this coding system is that a beginner may use a very light band for biceps curls, but she would still need a heavier band -- marked "intermediate" or "advanced" -- for larger muscle exercises, such as squats.
Colors
Each manufacturer has its own color-coding system. The five most common colors, in order from lightest to heaviest, are yellow, green, red, blue and black. Some manufacturers flip the red and green, making green a heavier band than the red one. Other manufacturers add colors such as tan, purple or grey. In general, the lighter the color of the band, the lighter the resistance. However, always check the color system for your particular brand of resistance band.
Considerations
You need more than one resistance band tension to work different muscles. You would not use the same tension to do lateral raises, which work the small deltoid muscles, as you do for hamstring curls, which work the larger and stronger hamstring muscles. To create more tension, you can double-up on bands. Use two "light" bands to create tension about equal to a "medium" band. Another way to adjust the tension is to change the length of the band. If you are doing biceps curls and you anchor the band with your foot, the closer you step to the middle of the band, the more resistance you create, because you are shortening the band.
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