Choosing a resistance band should feel simple, yet the colour options, resistance levels, and roll lengths can turn a quick decision into guesswork. This guide gives you a clear, clinical way to pick the right band for your goal, whether you are rehabbing after injury or building strength at home. You will find colour to resistance mapping, beginner pathways, a quick progression chart, and practical notes on material, safety, and purchasing for home users and clinics.
Start with your goal and rep range
Match band resistance to your current aim. Then confirm the choice with a rep test that keeps form strict and pain-free.
- Early rehab or pain-sensitive phases: target 12 to 20 controlled reps. You should finish with 2 to 3 reps in reserve.
- Late rehab and return to function: target 8 to 12 reps with tidy tempo.
- Strength and performance: target 6 to 10 harder reps, still controlled, with 1 to 3 reps in reserve.
If you can exceed the top of the range while holding form, move up one band. If you cannot reach the lower end of the range, step down one band.
Colour to resistance, the quick view
Exact tension varies by brand, but this is a consistent guide across clinical ranges.
- Yellow, extra light: early post-injury activation, shoulder rotator cuff, neck and scapular work.
- Red, light: early to mid rehab, higher rep lower limb control, beginners returning to exercise.
- Green, medium: mid rehab, general conditioning, Pilates or core circuits.
- Blue, heavy: late rehab, return to sport drills, stronger users for upper body.
- Black, extra heavy: performance work, hip and lower limb strengthening, advanced users.
Tip: treat colour as a starting point. Always confirm with the rep test above.
Which resistance band is best for beginners?
Choose a red, light band for most upper body and core exercises, and a green, medium band for hips and lower body. Use the rep test to adjust after the first session. For complete beginners or those sensitive to load after injury, start with yellow for the shoulder complex and progress to red within two weeks if reps exceed 20 with ease.
Beginner starter set suggestion:
- Upper body and shoulders: yellow and red
- Hips and legs: red and green
- Progression rule: when you can complete 2 sessions in a row at the top of your rep range without form drift, move up one colour next session
What resistance levels suit rehab versus strength?
- Early rehab: yellow to red. Emphasise slow tempo, high control, and pain free range.
- Mid rehab: red to green. Add holds at end range and light speed changes.
- Late rehab and return to sport: green to blue. Add power intent, single leg or single arm variations, and longer lever positions.
- Strength and performance: blue to black. Keep reps lower, control the eccentric phase for 3 to 4 seconds, and train 2 to 4 sets.
A simple progression chart you can use
- Week 1 to 2: learn patterns, 12 to 20 reps, yellow or red
- Week 3 to 4: increase tension or complexity, 10 to 15 reps, red or green
- Week 5 to 6: add tempo work or single limb tasks, 8 to 12 reps, green or blue
- Week 7 plus: performance focus, 6 to 10 reps, blue or black, rotate exercises every 4 weeks
If pain rises or form breaks, step down one colour or shorten the range and retest in 48 hours.
Material matters, here is why to choose latex free TPE bands
Latex allergies can be immediate or delayed. Latex free TPE bands reduce that risk while keeping consistent elasticity. High quality TPE is also powderless and odourless, so your hands and kit stay clean. A textured surface improves grip and reduces rolling or snapping when the band twists. For clinics and group sessions, TPE helps you offer one material standard that suits most patients without allergy concerns.
Lengths and formats, home users versus clinics
Pre cut bands are convenient for patients and home users. Common lengths include 1.2 m to 1.5 m for upper body and general rehab, and 2 m for lower limb drills or when you need extra wraps for grip. For clinics, bulk rolls reduce waste and cost per patient.
- 1.2 m to 1.5 m: best for single user home packs or take home prescriptions
- 2 m: useful for taller users or leg work where extra travel is needed
- 23 m roll: smaller clinics or satellite rooms, easy to dispense and label
- 46 m roll: high throughput settings, best price per metre, pair with a dispenser rack
Volume pricing typically improves as you scale up, and UK orders qualify for free delivery above £60. CSP members can apply a 20 percent professional discount across a wide range, which helps when you are restocking core items. If you are a member of the Chartered Society of Physiotherapy, feel free to contact us for your exclusive discount.
Safety checklist for every session
- Inspect the band for nicks or thinning before use
- Do not cut our pre-cut bands (1.5m or 2m), this weakens the structure and raises snap risk
- Remove jewellery and avoid sharp grips or rough surfaces
- Anchor securely around rounded, fixed objects, not sharp corners
- Keep bands dry and store away from radiators and sunlight
- Stop if pain is sharp, pins and needles appear, or form breaks down
Quick decision tree
- New to bands or early rehab? Start with red for most work, yellow for shoulders, test 12 to 20 reps.
- Hips and legs feel underloaded on red? Move to green and retest.
- Finishing 12 to 15 reps with 3 or more reps in reserve? Progress one colour.
- Training for strength or return to sport? Use green to blue for upper body, blue to black for lower body, 6 to 10 reps.
- Sensitive to latex or running groups? Choose latex free TPE with textured surface.
Portability for patients and busy schedules
Bands weigh very little, fold into a small bag, and replace multiple dumbbell loads. A 1.5m or 2m pre-cut band covers full body sessions at home, in clinic, or while travelling. For clinics, issuing the same colours for home use makes your exercise handouts clearer and progression simpler to track. Some clinics purchase our pre-cut bands in bulk for ease of handing out to their clients.
Ordering tips for clinics
- Keep at least two adjacent colours in stock for each exercise category, for example red and green for upper limb, green and blue for lower limb
- Choose 23 m or 46 m rolls for busy days, label patient strips with date and colour
- Use our visible volume pricing to plan quarterly ordering and reduce unit cost
- Leverage the 20 percent CSP discount and track your spend against the free delivery threshold (£60) for efficient replenishment (don't have your CSP code? Just send us a quick email stating your a CSP member, and we'll sort you out with extra savings!)
Helpful related resources
If you want a deeper dive into training outcomes, read how resistance bands compare with free weights in our overview, linked here as How Effective Are Resistance Bands. For band options, browse our resistance bands to choose colours, pre cut lengths, and bulk rolls that fit your setting. If you are building a full kit, explore broader physiotherapy clinic supplies for day-to-day essentials.
Summary
Pick your band by goal first, then confirm with the rep test. Use yellow to red for early rehab, red to green for mid rehab, green to blue as you return to function, and blue to black for strength. Choose latex-free TPE for allergy safety, clean handling, and better grip. Home users will find 1.2 m to 2 m pre-cut bands easiest to start with, while clinics save with 23 m and 46 m rolls, volume pricing, CSP 20% discounts, and free UK delivery above £60. Keep sessions safe, progress with clear rules, and your band work will stay simple, effective, and consistent across rehab and performance.
