Power bands are essentially large reinforced durable rubber bands. The resistance level experienced while using a power band is dependent on three different factors. Those factors are the length of the band, the thickness of the band, and the position at which the band is gripped whilst performing an exercise or stretch. Finding and choosing the correct powerband or combination of power bands can be a daunting and complicated task without the relevant information and guidance. Since power bands can vary significantly in terms of their length and resistance level, the type of powerband you require will mainly depend on the exercises or movements you intend to perform with the assistance of power bands. Power bands are extremely versatile pieces of equipment as they can be used for warm up, workout, and rehabilitation/recovery purposes For instance, power bands with moderate levels of resistance can be used to perform assisted pull ups and assisted bodyweight movements. However, power bands with lower or higher levels of resistance should be used in conjunction with resistance exercises such as bench press and overhead press. The following guide breaks down the HIT Fitness power band selection by level of resistance and exercise suitability.
Light resistance bands
Light resistance bands typically provide between 5-15lbs (2-7kg) of resistance and are usually 6mm in thickness. These resistance bands are perfect for performing high rep isolation exercises such as bicep curls and tricep pushdowns. These power bands can also be used to perform mobility exercises such as face pulls and external shoulder rotations, which makes them a perfect warm up tool.
Medium Resistance bands
Medium resistance bands typically provide between 20-35 lbs (9-16kg) of resistance and are usually 13mm (Red) in thickness. These resistance bands are ideal for performing bodyweight exercises with added resistance or assistance. Therefore, these resistance bands can be used to activate and engage both upper and lower body limbs through strength training exercises that utilise predominantly high rep ranges. For example, these resistance bands can be used to perform assisted pull ups, seated rows, push ups with added resistance, and chest presses.
Moderately Heavy Resistance Bands
Moderately heavy resistance bands typically provide between 30-50 lbs (13.6-22.6kg) of resistance and are usually 21-22mm (Black) in thickness. These resistance bands are typically used to perform compound exercises such as assisted pull ups, banded squats, banded chest presses, rowing movements, banded deadlifts, and resistance band assisted stretching.
Heavy Resistance Bands
Heavy resistance bands typically provide between 50-75 lbs (22.6-34kg) of resistance and are usually 32mm (Purple) in thickness. Resistance bands of this level are usually used for calisthenic workouts and exercises such as high resistance body squats, high repetition pull ups, and floor chest presses.
Extra Heavy Resistance Bands
Extra heavy resistance bands typically provide between 100-120 lbs (45-54.5kg) of resistance and are usually 45mm (Green) in thickness. Resistance bands with this level of resistance can be used either to teach athletes how to perform pull up and bodyweight exercise technique as well as allowing athletes to add resistance to traditional compound movements such as deadlifts, squats, bench presses, and overhead presses.
Strong Resistance Bands
Strong resistance bands typically provide between 120-175 lbs (54.5-79kg) of resistance and are usually 64mm (Blue) in thickness. Resistance bands of this nature are typically used by advanced powerlifting athletes to add resistance to their strict compound movements and accessory exercises. Additionally, they are used by athletes who weigh 250+ lbs and require assistance whilst performing bodyweight exercises and learning exercise technique in low rep ranges.
Extra Strong Resistance Bands
Extra strong resistance bands provide between 175-230 lbs (54.5-79kg) of resistance and are usually 83mm (Orange) in thickness. Resistance bands of this nature are typically used by advanced powerlifting athletes to add resistance to their strict compound movements and accessory exercises or they are used by athletes who weigh 250+ lbs and require assistance whilst performing bodyweight exercises and learning exercise technique in high rep ranges.
Benefits associated with resistance band training:
- Low impact on joints in comparison to traditional strength training
- Highly portable pieces of equipment
- Power bands engage the stability muscles as they demand a lot of control and coordination during a movement
- They require very little storage space
- All bands are lightweight
- Bands are relatively inexpensive and readily available
- They can be used for warm up, mobility, and static stretching assistance purposes
- Rehabilitation and prehabilitation benefits
- They can be used to both add resistance to exercises and remove resistance from exercises by providing assistance to the user
- Resistance bands allow athletes to experience resistance in all planes of motion in contrast to free weights which only apply tension in a vertical plane of motion due to gravity.
- Power bands offer constant levels of resistance through a full range of motion
- Power bands are suitable for both novice and advanced athletes.
Power band maintenance tips:
- Keep powerbands away from all chemicals.
- To clean the power bands, wipe them down with a wet towel and leave them out to dry.
- Keep the powerbands away from sunlight as the sun will make the bands more brittle and reduce their levels of resistance.
- Store power bands in a cool, dry place, away from sunlight.
