Choosing a loop band: what the resistance levels mean

Loop bands come in sets of colours, often with a figure in kilograms printed on each one. Those figures are useful once you know what they measure and what they leave out.

What the kilograms mean

A band weighs very little. The figure on it tells you roughly how much pull it gives when you stretch it a set distance, often about twice its resting length. Stretch it less and the pull is lower. Stretch it further and the pull rises.

That is the big difference between a band and a dumbbell. A 10 kg dumbbell feels the same all the way through a rep. A band gets harder the further you stretch it, so the start of a rep is the easiest part and the end is the hardest. For many warm-up and hip exercises, that suits the movement well.

Each maker measures in its own way. Read the figures as steps on a ladder within one set. The jump from one band to the next in the same set tells you something useful. A "9 kg" band from one maker and a "9 kg" band from another can feel quite different.

Reading a set

Our loop band set has five flat latex loops, 30 cm long laid flat and 5 cm wide, at about 2, 5, 9, 14 and 20 kg. Each strength has its own colour, and the heavier bands are thicker. As a rough guide to where each one fits:

• About 2 kg: shoulder and wrist drills, and a first go at any new exercise.
• About 5 kg: band pull-aparts, side steps for beginners and light warm-ups for the hips.
• About 9 kg: glute bridges, clamshells and side steps once the lighter band feels easy.
• About 14 kg: squats with a band above the knees, and bridges with a pause at the top.
• About 20 kg: heavy hip work and monster walks for people used to band training.

Those are starting points. The right band is the one that fits your body and the exercise in front of you.

Placement changes the load

The same band feels very different depending on where it sits. Above the knees it is easiest, below the knees it is harder, and around the ankles it is hardest, because the band pulls further from your hips. Moving a band down your legs is a way to make an exercise harder without changing bands.

How far apart your feet start matters too. A band that is already stretched at the start of the rep gives more resistance through the whole set.

Picking a band for an exercise

Choose the band that lets you finish every rep with control and with two or three reps left in reserve. If your knees cave in, your hips twist or you rush the reps, go lighter. If the last reps feel easy, go one band up next time.

Some examples to test your bands:

• Side steps with the band above the knees: 2 × 15 steps each way.
• Glute bridge with the band above the knees: 3 × 12.
• Clamshells lying on your side: 2 × 15 per side.
• Band pull-apart, holding a loop in both hands: 3 × 15.

Write down which colour you used for each exercise. That saves you guessing at the next session.

Bands for stretching and mobility

For mobility work, lighter is usually better. You want enough pull to guide the movement and no more. A light loop around the wrists helps with slow shoulder circles and wall slides. A long band such as the power band can be anchored low and used to ease into a hip or hamstring stretch. Flat stretch bands are softer again and easy to shorten by wrapping them around your hands.

Stretch to a gentle pull and hold it, for example 2 × 30 s per side, breathing slowly. If a stretch feels sharp, ease off.

Latex, fabric or TPE

Latex loops are thin, light and stretch a long way. On bare legs they can roll or pinch, and they are not suitable if you have a latex allergy.

Fabric bands such as our fabric hip bands are wider, with a rubber grip lining, so they stay flat around the thighs. They are firmer and stretch less, which suits squats and hip thrusts more than shoulder drills.

TPE bands contain no latex and feel softer. They are common in flat bands for stretching.

Looking after your bands

Check each band for nicks and thin spots before you use it, and replace any band that has one. Keep bands away from sharp edges, rough floors and direct sun, which dry latex out. Wipe them with a damp cloth after a sweaty session and store them loose in their bag.

In short

The kilograms tell you the order of the bands in one set. Placement and starting stretch change the load as much as the colour does. Pick the band that lets you move with control, and step up when the last reps get easy. The Desk-day reset routine pack uses loop bands for short hip and shoulder warm-ups as part of a 10-minute day. All our bands are in Bands, and our guide on reading a 7-day plan explains how sessions are written.