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Home » Blog » Resistance Bands » Resistance Bands 101: How To Choose The Right Band For Your Workout
7
Apr
Resistance Bands 101: How To Choose The Right Band For Your Workout
At Medpoint, we don’t just sell resistance bands—we guide clients through smarter training, faster recovery, and safer movement.
Whether you’re working with a physiotherapist, training at home, or simply trying to stay mobile and strong, resistance bands are one of the most versatile tools you can use.
But with so many types of resistance bands, materials, and resistance levels, choosing the right one can be confusing.
This guide will walk you through:
- The different types of workout bands
- How to choose the right resistance band for your needs
- Which materials are best for comfort and durability
- Band resistance levels and lengths
- Real-world tips and client stories
- Medpoint’s expert recommendations
Table of Contents
ToggleWhy Resistance Bands Are Still Underrated in 2025
One of our regular clients, Mark from Galway, came into our store after a back injury left him unable to lift weights. His physio recommended resistance bands, and within three months of consistent rehab work, Mark was back to hiking and training without discomfort.
That’s the power of bands—low risk, high reward.
They’re ideal for:
- Muscle activation and strength
- Post-injury recovery and rehab
- Mobility and flexibility training
- Travel-friendly and space-saving home workouts
Whether you’re 25 or 75, resistance bands meet you where you are and grow with you.
Types of Resistance Bands (And What Each One Does Best)
There are several types of exercise bands, and choosing the right one depends on what you’re trying to achieve.
1. Loop Bands (Short Loops)
- Also known as “glute bands” or “booty bands”
- Closed-loop, fabric or latex
- Ideal for lower body activation, rehab, and glute strength
Use case: Lateral walks, squats, glute bridges, post-op knee rehab.
Medpoint tip: Our fabric loop bands are designed to stay in place without rolling or pinching—perfect for comfort and consistent resistance.
2. Tube Bands with Handles
- Comes with plastic or foam handles and often a door anchor
- Mimics cable machine exercises at home
Use case: Rows, chest presses, shoulder raises, bicep curls
Ideal for: Clients doing upper body strength work at home or during travel
3. Flat Resistance Bands (TheraBand Style)
- Long, latex bands with no handles
- Used heavily in physio and rehab environments
Use case: Gentle shoulder work, rotator cuff strengthening, mobility, stretching
Medpoint tip: We supply these to several physio clinics across Ireland for post-surgery recovery and flexibility programs.
4. Figure-8 Bands
- Short, dual-handled bands shaped like an “8”
- Target small muscle groups with controlled tension
Use case: Chest flys, arm raises, back extensions
Ideal for: Low-impact routines and beginners
5. Pull-Up Assist Bands (Long Loops)
- Durable, high-resistance closed-loop bands
- Supports compound lifts and explosive training
Use case: Pull-up assistance, squats, deadlifts, resisted sprints
Great for: Athletes and advanced strength training
Resistance Band Resistance Levels: Understanding the Colours
Colour = resistance.
But each brand may use slightly different standards. Here’s a general guide to resistance band resistance levels:
Colour | Resistance Level | Suggested Use |
---|---|---|
Yellow | Extra Light | Shoulder rehab, light mobility work |
Red | Light | Beginners, warmups, gentle stretching |
Green | Medium | General fitness and functional strength |
Blue | Heavy | Strength progression, large muscle groups |
Black/Purple | Extra Heavy | Athletic use, muscle growth, pull-up assistance |
Pro tip: Many of our clients build a mini collection of bands across levels. It’s more effective (and safer) to vary the resistance based on the movement.
Band Materials: What to Choose (And What to Avoid)
The material of your resistance band matters for comfort, durability, and skin sensitivity.
Latex
- Highly stretchable, affordable
- Common in flat and loop bands
- May cause irritation for those with latex allergies
Fabric
- Non-slip, skin-friendly, and durable
- Popular for loop bands (especially for lower body training)
- Offers a firm but limited stretch
Rubber
- Heavy-duty, thick bands
- Less stretch than latex but more resistant
- Ideal for long-loop bands or high-force exercises
Medpoint tip: We stock fabric bands for comfort, latex for rehab flexibility, and rubber pull-up bands for strength progression. Each material has its place—ask us which suits your goals.
Resistance Band Length & Width: Why It Matters
Longer bands = more stretch range = more versatility.
- Short Loop Bands: 30–40cm (perfect for lower body)
- Flat Rehab Bands: 1.2m – 2m (shoulder, knee, full-body rehab)
- Tube Bands: ~1.2m (general strength workouts)
- Pull-Up Bands: ~1m+ closed loop (power moves)
Wider bands offer more stability and often more resistance. Narrower bands are better for lighter, more controlled exercises.
How to Choose the Right Resistance Band for You
Not sure where to start? Follow this proven process:
1. Define Your Goal
Are you:
- Recovering from an injury?
- Building full-body strength?
- Targeting glutes or upper body?
- Improving flexibility?
2. Match Band Type to Goal
- Rehab = flat bands
- Strength = tube or long loop
- Glute/hip focus = short loop
- General fitness = medium tube band set
3. Choose Resistance Level
Start light and increase gradually. A common mistake we see is clients going too heavy too soon—especially in rehab.
4. Think Long-Term
Get a small set with 2–3 different levels. This way, you can progress over time without buying new bands every month.
Real Examples: What Our Clients Use
Here are three real scenarios from our store:
1. Postpartum Core Rehab (Emma, Dublin)
Emma came to us after giving birth and wanted to gently reintroduce movement. We recommended:
- Flat yellow band (core activation)
- Fabric loop band (glutes and hips)
- Light tube band with handles (upper body tone)
2. Home Workouts on a Budget (Dylan, Limerick)
Dylan was building a home routine with no space or weights. We fitted him with:
- Full tube band kit (medium to heavy)
- Pull-up assist band (used for rows and presses)
- Loop band for warm-up and core
3. Active Ageing (Mary, Cork)
At 67, Mary’s physio advised resistance training for joint health. She bought:
- Flat latex band (light)
- Figure-8 band (arms and shoulders)
- Fabric loop band (for light squats and walks)
Resistance Band Workouts You Can Start Today
Here’s a simple routine you can try with just two bands by The British Heart Foundation
Warm-Up:
- Band Pull-Aparts – 2 sets of 15
- Lateral Walk with Loop Band – 3 steps each side x 3
Strength:
- Banded Squats – 3 sets of 12
- Seated Row with Tube Band – 3 sets of 10
- Core Twist with Flat Band – 3 sets of 20 sec each side
Mobility:
- Shoulder Rotations with Light Flat Band
- Hamstring Stretch (banded)
Shop Resistance Bands in Ireland (With Expert Guidance)
At Medpoint, we help clients across Ireland find the right equipment to support their journey—whether it’s rehab, training, or ageing well.
We don’t just sell bands. We ask questions. We match gear to goals. And we only stock products trusted by real physios and movement experts.
Explore our full range:
- Loop Bands (fabric + latex)
- Thera-style Flat Bands
- Tube Sets with Handles
- Heavy-Duty Pull-Up Bands
All products are backed by our client-first support and fast nationwide delivery.
Final Word: Why Every Home Should Have One
You don’t need a gym.
You don’t need an expensive plan.
You just need a quality resistance band—and a clear goal.
Whether you’re 25 or 75, starting rehab or building muscle, there’s a band that fits your lifestyle.
And if you’re unsure, Medpoint is here to help. Visit our store at Shankill, Dublin or order online. We’ll guide you toward the perfect resistance band for your body, your routine, and your next chapter.
FAQs
1. How do I use resistance bands?
You can use resistance bands for strength training, mobility work, rehab, or warm-ups. Simply anchor the band (around your feet, a door, or a sturdy object) and perform movements like squats, rows, presses, or stretches. Start with lighter resistance and focus on slow, controlled movements for the best results.
2. How to do pull-ups with resistance bands?
Loop a heavy-duty resistance band around a pull-up bar and place one foot (or knee) in the hanging part of the loop. The band will assist your upward movement by reducing the weight your muscles need to lift. Start with thicker bands, then progress to thinner ones as you build strength.
3. Why use resistance bands?
Resistance bands are portable, affordable, and low-impact—making them ideal for all fitness levels. They help improve strength, stability, and flexibility. They’re especially useful for rehab or clients who want to work out at home or while travelling without bulky equipment.
4. Are resistance bands as good as free weights?
Yes, in many cases. Resistance bands provide constant tension, which can challenge your muscles in ways free weights don’t. While they may not be ideal for max strength building, they’re highly effective for muscle activation, rehab, mobility, and high-rep strength training.
5. What type of resistance band should I buy?
It depends on your goal.
– Rehab or mobility: Flat latex bands
– Lower body workouts: Fabric loop bands
– Home strength training: Tube bands with handles
– Pull-up assistance or athletic training: Long loop bands
Choosing the right resistance level is also key—start light and increase gradually.
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