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How Heavy Are Resistance Bands? 5 Things You Must Know

Resistance bands are rewarding and can be heavy to use!


Because they really work! Thanks to my resistance bands, my muscles are now in great shape and I can train anywhere and don’t mind the resistance.

But it wasn’t that easy before!

Especially until I discovered that using the right resistance band’s weight makes a BIG difference.

Yes, there are actually a couple of really important things you should know about resistance bands and weight if you want to be successful.

But wait!

That’s something really important you need to know first.

In case you are not happy with your bands or are looking for something durable, easy to use and affordable I highly recommend you to take a closer look at my current resistance bands I’m using:

My current resistance bands

I really recommend you to get them because their resistance (heavy, light, medium) can be adjusted in seconds and you can include them in any type of training. In addition you get plenty of attachments and a nice price.

Click here if you want to check their latest price (There’s a 50% Off Sale Right Now)

With that out of the way let’s answer this simple, yet important question you probably have:

Are Resistance Bands Really Heavy?

It does not need research to know that resistance bands alone are not heavy because they are made from light rubber. According to this study [1], the average weight of a single normal resistance is around 95-250 grams. In that range, combining 3-4 resistance bands is still light. It takes at least 5 and more resistance bands to make them heavy.

But that’s nothing compared to weights.

With only 3 bands weighing around 300-400 grams you can get the same resistance as 30 lbs dumbbells making them extremely light.


Resistance bands can also feel heavy. This is especially true if we refer to their resistance strength [2].

Meaning, the word “heavy” in resistance bands may mean two things:

  1. Тhe actual weight of the bands
  2. Тheir resistance weight.

That’s why I’ve separated the 5 facts below in 2 different categories.

The first 2 facts will talk about the bands’ actual weight and the rest of the 3 facts on resistance weight (by pounds).

Here we go…

Getting To Know The Resistance Bands By Actual Weight

In this section, we will talk about the actual weight of resistance bands and how it affects resistance band use.


Fact 1- Resistance Bands Are Not As Light As You Think (Loop Bands).


Resistance bands alone may be very light.


They are not as light as you think…

If you wear a lot of loop bands together, they may feel heavier.

Example of a loop band

Certain situations require you to stack several bands together. But most of the time, the decision to stack or not to stack comes from your desired exercise goal.

Why do we stack resistance bands?

There are actually a number of logical reasons why would you want to stack loop resistance bands.

Some of them include:

  • When working on the larger muscle groups in the body like legs, back, and even chest
  • When aiming to add more resistance for certain movements
  • When using thin resistance bands that are not enough for what you need
  • When aiming to progress with progressive overload [2.1]
  • etc.

What’s the worse that could get if I wear too tight or heavy loop resistance bands?

Ooohhh… besides restricting your movements and not be able to finish the desired amount of repetitions, too heavy/ tight bands may actually block proper circulation in the targeted area…

And let’s not forget the poor exercise form you will probably use.

Poor form / too much resistance = no or slow results

How do I wear loop resistance bands together?

Here’s how I do it:

Step 1- Wear The Bands One At A Time

  • Wear one band over another into your preferred part of the body.
  • Make sure to begin wearing the smallest and lightest band.

Step 2- Arrange The Band Before Adding Another Loop.

  • Secure that the band is neatly worn.
  • Clear it of any folds.
  • Once done, wear another band loop.
  • Do the same with the rest.

Step 3- If They Feel Heavy And Thick On The Body, Remove One Loop

  • Move the part of your body where the bands are wrapped.
  • If the wraps feel a little bit too tight or heavy, remove one band loop.
  • Do not worry about having to put only put 2 bands because the tightness/heaviness is always the priority here.
  • If one band already feels too heavy or tight on you, then you must be using a heavy band.
  • The final trick for securing a light yet non-slip band wear is to insert a piece of rough cloth into the band loop. This supplements the tightness without feeling too heavy.

Are you still in search of the solid resistance bands (bands that don’t roll up), I highly recommend that you check out my favorite band by clicking this link here<<.

I also like these bands because they are light and high-quality.

They should also be great to use on muscle-toning routines.

Fact 2- The Bigger The Resistance, The Heavier The Band!

According to science [3], the strength of the bands’ resistance is dependent on its size and actual weight. 

For the bands to resist a bigger force, they need a bigger size and a heavier weight to channel their strength from. 


Not all bands are light! 

If you’re eyeing for major development of certain muscles, you’d be happy with the heavier bands. However, if you are just starting out, I recommend that you go for the light ones. 

Hmmm.. But, how do I know if I’m using light resistance bands?

Luckily for you, I’ve got the quick ways listed here:

  • Check out the band width. The thinner the band, the lighter it is.
  • Simply use the band for exercises.
  • When doing squats, for example, check out if the bands allow your legs for easy movements. If they do, then they are light. It rings true also with doing exercises for biceps.

Did you know that you can also determine a band’s weight by measuring its resistance strength?

Keep on reading to find out how!

Getting To Know Resistance Bands By Their Resistance Weight

Behold: we have reached another side of resistance bands’ heavy factor: its resistance weight.

Resistance weight simply refers to how much pounds/kilograms of force the bands can resist.

Here we go…

Fact 3- Resistance Weight Gets Heavier When You Stack & Combine Bands.

Combining and stacking resistance bands (with or without handles) is necessary to reach a maximum resistance weight estimate.

Example of stacking bands

Besides pumping up the band resistance for better workout results, it builds your muscles and help you lose weight faster.

But first, you will have to begin the combination with light resistance bands…

Why light resistance bands?

Light resistance bands supplement tension weight, not intensify it. Moreover, lighter resistance bands progressively work the muscles out. 

How do I combine resistance bands with handles?


I have some easy tips prepared for you…

Here’s one set of tips for combining resistance bands fast:

Step 1- Look For A Sturdy Anchor To Attach Main Strap

  • Look out for a sturdy pole to serve as an anchor. 
  • Once you’ve decided which anchor to use, wrap it with connecting loops to place the main strap in.
  • Make sure everything is locked together around the anchor.

Step 2- Prepare Two Pairs Of Resistance Bands (with one light pair)

  • In this crucial step, I need you to carefully sort out your band resistance weights from the starter pack kit (it is important that you do so because this organizes the resistance levels). 
  • Pick a pair of yellow resistance bands. 
  • Hook the tip of the loop with handles. 
  • Begin warming up with light (25 lbs) resistance bands by pulling their handles in. Do at least 2 rounds of 20-worth warm-up pulls.
  • Once done, prepare a pair of red resistance bands (weighing at an average of 30-50 resistance pounds; medium-heavy) and attach them to the main strap. 

Step 3- Combine By Clipping The Pairs Together For Added Resistance Pound

  • Combine by clipping both pairs to each other. Tie the yellow pair into the main strap, leaving the red hooked to the handles.
  • Aim for a combined resistance pound of around 55-75 lbs (or simply, 3 levels of resistance).

Step 4- Hold The Handles And Start Pulling The Bands

  • With the attachments secure, proceed with your main routine. 

Here’s another basic method in smoothly integrating more than one band with handles:

Step 1- Attach Both Ends Of The Loop Bands With Handles.

  • Purchase loops bands with clips for easier attachment.
  • Clip both ends of each band into the handle.
  • Add more bands if needed.

Step 2- Make Sure To Use Bands With Varied Resistance Levels

The main goal of stacking several loop bands is to up the level of ripping the muscles. So, make sure to use varied resistance levels to serve up to the purpose.

Side-note: The color coding standard I am using for this identification is based on the Thera-Band Color Progression. It may not apply to all.

Fact 4- There Is A Quick Hack To Knowing Your Band’s Resistance Weight!

You can quickly choose and determine your band’s resistance weight using an around-the-figure estimation…

Here’s how to do it:

Step 1- Slide The Dumbbell Into The End Of The Bands’ Loop.

  • Begin with the dumbbell with the lightest weight, say, 15 lbs.
  • Slide the dumbbell into the band’s loop until it hangs by the loop at its handle.
  • Hold the other end of the band’s loop with your hand.
  • With the dumbbell handle resting on the loop, pull up the band in a deadlift.
  • If the dumbbell does not budge at all, it means that the band’s resistance weight is lighter than 15 lbs. But, that has to be a far estimation yet.

Step 2- Repeat The Same Process With Other Dumbbell Weights Until You Find The Closest Estimation. 

  • Test the band with the rest of the dumbbell weights until you reach the closest estimation.

What is the closest estimation?

If you pull the band and the dumbbell budges to it just a little, then its weight has to be the closely-estimated resistance weight of the band.

If the 30-pound dumbbell, for instance, budges to the band, then the band has to closely come around 30 pounds of weight resistance

Step 3- Mark The Resistance Band’s Weight

  • After determining the band’s resistance weight, mark it for future reference.
  • Another means of marking is to categorize the bands in any creative ways possible  (just avoid marking the band surface with any sharp object).

Quick note: A practical and immediate means for determining your bands resistance weight is to look into its packaging by searching it online. If you can’t find the information, then you can stick to the methods mentioned above.

Some dumbbells slip when used on resistance bands due to design. The dumbbell design plays an important role in testing the band’s resistance weight.

Thus, I highly recommend that you look into my favorite dumbbell set by clicking the link here<<.

This product proves to be one of the most durable dumbbell sets I’ve ever used. And, it would never slip when used on resistance bands.

WOW! That was some hack! 

By this point, you will have already determined how heavy or light your resistance band is. 

How am I to begin with my exercise: with a light or heavy band?

Read on to find out…

Fact 5- First Time Trainers Are Advised To Use Lighter Bands: Here’s Why…

According to this study [4], using lighter resistance weight conditions the neural system to adapt to a progression of loads.

If you start with a heavier resistance weight, chances are that you are already exhausting your muscles. 

Starting with a smaller resistance weight, on the other hand, prepares the muscles for strengthening. 

What kind of exercises can I do with the lighter resistance bands?

Ideally, the exercises that you can do with the lighter bands are warm-up exercises or exercises targeting smaller muscle groups like shoulders, biceps, forearms, or isolation exercises.

You can also use them in the warming sets for many of the main exercises such as:

  • Bent-Over Row
  • Shoulder Press
  • Bicep Curls 
  • Pull-Ups
  • Crossover

But that’s just scratching the surface.

Here are even more interesting facts you shoud know…

4 Reasons Why You Need Light Resistance Bands:

Although heavy resistance bands yield dramatic results for muscle building and weight loss, I would still recommend light bands because of the following reasons:

Reason 1- You Can Carry Them With You Anywhere.

Because of their lightweight design, it is impossible not to carry them anywhere. You can place them in a bag, and it will not even feel a weight. 

How can I properly pack my resistance bands for travel?

I have extra-helpful but simple tips for that:

Tip 1- Band Them Together To Avoid Entanglements.

Use a thin rubber band to hold the band together. This keeps them from entangling with each other.

Tip 2- Roll Them Around.

Roll the bands around when placed inside a bag.

Do you need a quick look into the best rubbers bands, I invite you to click this link to find my favorite rubber bands.

Like me, you surely won’t regret using these bands…

Reason 2- You Can Store Them Anywhere

Resistance bands are flexible and thin. So, you can store them anywhere you like. 

This is how much space they require

Just be mindful not to expose them to direct sunlight over a long period of time, or in a hot temperature.

CLICK: You’re in for a major stretch-out because I’ve got you some useful storage hacks for your bands! You will be needing these nevertheless.


Storage Hack 1- Keep Them Off Moisture.

Moisture affects the elasticity of the band in the long run. Moreover, it damages the bands’ natural powder. So, it is important that you keep the bands in a dry area.

Storage Hack 2- Keep Them Off Heat

Heat damages the bands’ elasticity with more dramatic intensity.

When storing your bands:

  • Make sure to keep it away from any heat sources.
  • Make sure that its area does not store heat from sunlight.
  • Clear the area off humidity.

Storage Hack 3- Use Resistance Bands Storage Hanger

Bands storage hangers are especially useful after you wash and maintain your bands. Hangers ensure that your bands are dry and positioned in their free, unobstructed form.

If you are on vacation and wondering which workout to do, you will be happy with this next read….

Reason 3- You Can Train Anytime & Anywhere.

Because they’re portable and handy, you can use them anywhere and anytime at your will.

What are the best light resistance bands workouts to do anytime and anywhere?

My favorite workouts include:

  • Front-Shoulder Raise
  • Banded Glute Bridge
  • Banded Push-Ups
  • Good Morning Exercise
  • Reverse Fly
  • Banded Bent-Row Reps

Reason 4- You Can Easily Combine & Them With Other Resistance Bands.

Light resistance bands are perfect to use with other resistance band weights because of the support they provide.

Here is 1 common method for combining light resistance bands with other bands:

Method 1- Linking

  • Lay the two bands flat on the floor/bed with their ends meeting at a point.
  • Attach each band’s end with the other.
  • Use clips only when necessary.


You have reached this far!

You are now a certified resistance band master. 

You can now tell the difference between heavy and light resistance bands just by giving them a quick, good stretch!

ULTIMATE QUESTION: So, how heavy are resistance bands really?

Here’s my ultimate answer: the average heaviest actual weight of a band can reach up to 250 grams. That accurately feels like 2 pairs and a piece of double-A batteries.

Technically, it isn’t heavy, but it could feel heavy once you wear the bands especially with other bands.

Now, the average heaviest resistance weight of a band can reach up to 175 pounds.

Now, that’s heavy!


The act of properly developing your muscles requires you to be knowledgeable on the resistance band weight you are using. 

To use resistance bands means to go through a number of considerations. One of these considerations is knowing how heavy the resistance band is!

By heavy, we are actually referring to both its actual weight and its resistance weight (both are connected anyway). 


I would favor the light band over the heavy one because of several advantages.

In the end!

To truly end up with a rewarding workout experience, one has simply got to begin by knowing the right resistance band weight (both actual weight and resistance weight) to work on with.

Do you want to know more about resistance bands? Are you looking for reads related to this topic?

Check out my other highly-recommended articles below:

“Lift small, but grow big…”


Hey there, my name is Bozhidar and I'm a certified online personal trainer with University Degree in Sports and Nutrition.

With the help of my knowledge and over 8 years of workout experience, I can help you get on the next level. I own a home gym, do calisthenics, little gymnastics, and love to ride a bike.

About me