In recent years, resistance bands have surged in popularity as an essential tool for fitness enthusiasts and athletes alike. Their simplicity, versatility, and effectiveness make them a staple in both home and gym workouts. At Serious Steel Fitness, we’ve conducted in-depth research into the tension provided by different resistance bands to help you maximize your workout potential. This guide will walk you through understanding band resistance tensions and how to use this data to determine resistance levels for your specific band and exercises. 

Resistance bands are elastic bands used for strength training, muscle building, and improving flexibility. They are color-coded based on their resistance levels, which range from light to heavy. Each band provides a specific amount of resistance, measured in pounds per inch of stretch, allowing for customized training intensity.

Understanding the Force Curve of Resistance Bands

When using resistance bands, one of the key factors to consider is the relationship between the length of the band and the tension it provides. The length of the band directly influences how quickly tension builds as the band is stretched, which in turn affects the exercise's force curve.

Shorter Length, Quicker Tension

• Shorter Bands, Faster Tension Build-Up: Resistance bands are elastic in nature, which means the tension increases as the band stretches. When a shorter band is used, the distance it needs to stretch to reach its maximum tension is less. As a result, the tension builds up more quickly as you start stretching the band from its resting position.
• Greater Force Curve: The force curve of an exercise describes how the force (or resistance) changes throughout the movement. With shorter bands, because the tension increases more rapidly, the force curve becomes steeper. This means that a significant amount of resistance is felt earlier in the movement, which can intensify the exercise and increase the muscle activation needed to complete the movement.

So, what does that mean? It means that when comparing a 32" band to a 37" band, you'll reach higher tension more quickly with the shorter band. For example, if you're doing standard curls with a #2 32" band versus a #2 37" band, the 32" band will feel significantly heavier. This is because its shorter length creates greater starting and ending tension.

Below is a visual representation showing the force curve for different band lengths. The shorter band (in blue) has a steeper force curve, indicating that resistance increases more rapidly early in the movement.

Traditional Barbell Training vs. Training with Resistance Bands 

Resistance band training offers a unique and dynamic approach compared to traditional barbell training. One of the primary differences is how tension varies throughout the movement. With barbells, the weight remains constant during the entire range of motion. For instance, during a bench press at 135 lbs, the load is 135 lbs whether you're at the bottom of the movement or at the top. This consistent resistance allows for predictable strength output, but it also means the challenge remains uniform from start to finish.

In contrast, resistance bands provide variable resistance. As the band stretches, tension increases. For example, a chest press with a band might begin with 80 lbs of tension and increase to 150 lbs at the peak of the movement. This variation challenges muscles differently at different points, with lighter tension in the starting position and progressively heavier tension as the band is stretched. This characteristic makes resistance band training inherently dynamic, as the resistance continuously adjusts through the range of motion.

Tracking progress in resistance band training is also distinct. Instead of focusing solely on the load, progress can be measured through rep counts and band tension. Training to failure is an effective method for monitoring this progress. If you complete 11 reps with a #4 green band for a chest press, the goal in the next session might be to achieve 12 or 13 reps, pushing the muscle beyond its previous limit. This progressive overload is key in resistance training, but it requires letting go of direct comparisons to traditional barbell metrics. The focus shifts from static weights to the challenge of variable resistance and incremental improvements in reps or band tension.

Approximating Tension in Resistance Bands: Experimental Data and Variables

Keeping in mind that barbell training provides consistent resistance while resistance bands offer variable tension, we conducted several experiments to approximate the tension produced at different stretch lengths of our bands. It’s important to note that the data presented is an approximation and may vary due to environmental factors or differences in user setup. These variables can influence the tension experienced, so the results should be used as a general guide rather than precise measurements.

Methodology: Tension Data

Our research has analyzed the tension of various resistance bands at different stretch lengths, helping you choose the right band for your workout goals. The data presented in the table below was collected using the Serious Steel Footplate. Each resistance band was placed under the footplate, and the tension was measured using a scientific scale for precision. Please note that the tension measurements are taken once the slack is removed. For example, a #0 - 37” band won't generate tension on the footplate until it's stretched to approximately 19". First point of tension is about 20” which generates about 0.24 lbs of tension. 

Difference Between Single and Doubled Up Band Training

The versatility of our bands offers an impressive range of tensions, allowing you to adjust resistance in a variety of ways. For example, with the 32" Red #2 band shown in the image Training Single Layer below, placing a single layer under the footplate provides different levels of tension throughout the movement. In the starting position at mid-shin height, tension is nearly 0 lbs; by knee height, it reaches approximately 8 lbs, and at the top position, it increases to about 20 lbs.

When doubling the band under the footplate as shown in the image below, Training Double Layer, resistance changes significantly: starting tension is around 15 lbs, rising to 80 lbs at knee height, and nearly 143 lbs at the top. This adaptability allows you to achieve a broad range of tensions based on how you use the band.

Below are the two common methods people use to set up their bands: the single-layer setup and the double-layer setup. Choosing one method over the other depends on your goals. The single-layer setup is ideal for movements requiring lighter tension or greater range of motion, while the double-layer setup is better suited for exercises requiring higher tension and increased resistance.

Single Layer Tension Data

Each band was tested multiple times to ensure the accuracy and reliability of our measurements. This replication of the process helped us account for any variations and maintain consistency in the data.

The single-band data provided below is ideal for referencing the tension levels associated with movements like single layer deadlifts, curls or overhead presses, where the band is used without doubling as shown in the image below. The doubled-band data is useful for understanding the tension levels in exercises such as chest presses, floor presses, and deadlifts.

The image collage below illustrates example movements where single-layer data proves to be useful.

Below we have provided summarized single under or single layer tension data based on average distances of the mid-shin, hand height at rest, shoulder height and arms extended overhead. Below this table, we show the different set ups with the 20”, 32”, 37” and 41” bands. 

To accurately estimate the tension required for each lift or movement, measure both your starting and finishing positions. For example, in a deadlift, you would measure from the starting position at shin level (or wherever the first point of tension occurs) to your final upright position. This range will help you determine the estimated amount of tension for the exercise.

You might be wondering why the data differs slightly from what's listed in the product titles or sizing information on the band pages. It’s simple: the displayed data on our detail pages represents a range, measured from a single starting point to its "maximum" safe stretch. In contrast, the data below was collected using the Serious Steel Fitness footplate during various movements. For example, we set up the band exactly as shown in the image above and measured the tension at each point throughout the movement. The same approach was used for the data we collected for the double-layer bands, and we’ll be applying it to our barbell training data, coming soon!

Double Layer Tension Data

Below is a breakdown of the estimated tension levels for a person using bands in a “doubled” up manner for an average person's shin and hand height. This would primarily be used in a deadlift or chest press scenario. 

Similar to the above single layer data o accurately estimate the tension required for each lift or movement, measure both your starting and finishing positions. For example, in a deadlift, you would measure from the starting position at shin level (or wherever the first point of tension occurs) to your final upright position. This range will help you determine the estimated amount of tension for the exercise.

You may wonder why overhead extended data is not included in the table below. This is because: (1) it would exceed the safe stretch limit of 2.5x, and (2) it is nearly impossible to achieve with most bands. We recommend only going overhead with single layer bands.

Pull-Up Training

Pull-up training is one of the most popular uses for resistance bands. Below, we've provided instructions on how to attach your bands to a rack or bar and get started.

Girth Hitching/Slip Knot

The most common way to attach resistance bands to a pull-up bar is by tying a slip knot around the bar. There are different methods depending on your needs. If you have a shorter bar, you can use your knee to step into the band, which provides the least amount of resistance. For more assistance, or if the bar is higher, step into the band with your foot. If you're using a larger, thicker band, it can be difficult to pull down. In this case, we recommend using a box to step into the band or using two lighter bands, making it easier to pull down and position yourself.

Using J-Cups 

When using resistance bands with J-cups on a power rack, it's important to position the J-cups so that the retaining metal arm is on the outside of the rack. This prevents the band from pulling the J-cups inward. Additionally, if you have only one band but need to adjust the level of assistance, the J-cup method is perfect. By moving the J-cups up or down on the power rack, you can customize the assistance for your pull-ups. For example and as shown below, Position 1 requires more pulling strength to complete the pull-up compared to Position 2 or Position 3.

Determining the right band

To determine the right band, you first need to assess where you are strength wise. 

• Beginner: If you can’t do any unassisted pull-ups, you'll need a higher resistance band to help lift most of your body weight. We also suggest beginners use our pull up progression regime below. 
• Intermediate: If you can do 2-6 pull-ups, a medium resistance band is usually sufficient.
• Advanced: If you can do 7+ pull-ups, use a light band to add minimal assistance.

Example: If you weigh 200 lbs and can’t do a pull-up, start with the Green (#4) or Black (#5) band. If you’re closer to doing unassisted pull-ups, the Blue (#3) or Red (#2) band may suffice. You can also stack bands, for instance, if you use a Purple (#1) with a Red (#2), you would have about, the same tension provided by a Blue (#3).  You would then also have two bands that can be utilized for other exercises. 

Pull-Up Progression To Get Your First Pull-Up:

It's important to train pull-ups regularly to build strength. A common approach is to start with more assistance and work to failure, aiming for 12-15 reps. Then switch to a lighter band and repeat, aiming for 8-10 reps. Finally, use your lightest band to push for 4-6 reps, which should be very challenging. 

If you're just starting and can't do a full pull-up yet, begin by simply hanging from the bar to build foundational strength. Here are some beginner workouts to help you build the strength needed for pull-ups:

1. 30-second dead hang – Hang on the bar for as long as possible.
2. 10-second flexed hold – Hold with your chin above the bar.
3. Negatives – Use a stool to get into a chin-up position and slowly lower yourself down (8-10 seconds per rep).
4. Partial pull-ups – Pull up halfway and hold.
5. Banded lat pull downs - to strengthen your lats.

Disclaimer:

The resistance band tensions presented in this paper are estimates based on testing conducted with an industrial scale. Individual experiences with resistance band tension may vary due to factors such as setup and positioning, environment and age of bands, but they should be reasonably close to the values provided.

Important Safety Information: The bands tested here may contain latex. Individuals with latex sensitivities should use caution and consider alternative options to avoid allergic reactions. Additionally, resistance bands require proper handling and technique to ensure safety. We strongly advise consulting with a qualified healthcare provider before beginning any new exercise regimen involving resistance bands, as improper use may lead to injury.

The authors assume no liability for any injuries or damages resulting from the use of resistance bands as described in this document. Please exercise caution, follow all safety guidelines, and consult with professionals as needed for safe exercise practices.