How to Measure Resistance Band Weight (2024 Update)

A few days back, I wanted to make my resistance band workout plan. But I did not have any idea of how to measure resistance band weight. And without it making an effective plan seemed impossible.

So, I have done a little bit of research and found out two methods. Luckily both of these methods worked absolutely fine.

In this article, I will explain in detail how to measure weight of resistance bands. I will also try to give you a brief idea of the resistance bands and their working processes with few workout methods for beginners.

Stay tuned till the end to measure the weight of your resistance bands and learn everything else you need to know.

What is a Resistance Band?

Initially, people returning from an injury used resistance bands during the rehabilitation period. But today, the usage of this tool has been widened. Many people are using the resistance band for workouts.

If you have not used a resistance band before, you might not have a proper idea about this tool.

A resistance band is an elastic band that helps to stretch your muscles for various purposes, such as athletic performance or physical therapy.

why and how to measure resistance band weight
Resistance helps to increase your muscle.

It is a great tool to strengthen your muscles and improve fitness. Multiple types of resistance bands are available based on what you want to do. Continue reading the article to learn everything you need to know about a resistance band.

Why and how to Use and measure Resistance Bands weight

Weight measurements of resistant band is very important to before use because lots of fact for measurement which can helps user to achieve perfect goal and many other advantage.

why and how to measure resistance band weight
Are you confused? for your band .

As now you know what a resistance band is, you may ask why use a resistance band? How does it help you to have a more efficient workout session?

Well, people use them for various reasons. There is a misconception that resistance bands are only for beginners. These bands can be an excellent way to start working out, but professionals also use them.

Still confused if you want to use a resistance band or not? That is a common dilemma for many people. However, the following are some of the reasons to use a resistance band:

5 reasons to use a resistance band:

There are many benefits to using a resistance band. Here are the top five benefits discussed

why and how to measure resistance band weight
How to measure resistance band weight
  1. Strengthen Muscles: The first reason people use a resistance band is to strengthen muscles. When you work out with a resistance band, it forces all of your muscle fibers to work actively. Ultimately it helps you to strengthen your bones.
  2. Strengthen Bones: If you want to strengthen your bone, then you also can use resistance bands. It makes your bones remain active and take the pressure, which helps your bones to be stronger.
  3. Variation of Strength Required: The resistance created by these bands changes during different periods of your exercise. As a result, the strength you use while exercising will also alter frequently. According to experts, such variation enhances the efficiency of workouts.
  4. Variation of Tools: When you are exercising, variation of tools or equipment is also necessary. Using only dumbbells or treadmills may not be very effective. So, you can use resistance bands to bring variation in your workout tools or equipment.
  5. Lose Weight: Proper exercise with a resistance band helps in losing weight. Later in the article, we have included some resistance bands exercises for beginners.

These were some of the common reasons to use a resistance band. You may say there are other tools or equipment available for such results. But with resistance bands, you get some extra advantages. We will talk about the benefits shortly.

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How Does a Resistance Band Work?

So, now you know what you can gain with a resistance band. But how does it work? How are these bands so efficient compared to other exercise equipment? 

Our brief explanation may help you to understand the working process of a resistance band.

Working process of a resistance band:

If we had to answer the question in two words, we would say “elastic tension.” 

The main factor in building or strengthening your muscles is to move them with as much resistance as you can endure. Your muscles do not care or can not tell how you move them. They just respond to your activity and grow.

As you may know, activities such as running, swimming, and doing exercises with different equipment may help you improve your fitness.

Though your muscles do not care about the method you use, they do care about the resistance. Different forms of workouts produce different resistance.

Resistance Bands can produce a high level of resistance. When you try to pull a band, it will force your muscles to be active. And the more you pull, the higher the resistance will be. Based on the resistance, your muscle will respond to achieve your desired fitness goal.

And this is how resistance bands work and help you to strengthen your muscles and improve fitness. You can do various types of workouts with resistance bands. Before knowing about them, it would be better if you know about the different types of resistance bands available in the market.

Types and variation of Resistance Band

why and how to measure resistance band weight
Types of resistance band.

Resistance bands come in various forms. As you already have gained a pretty good idea about the resistance bands and their working process, you can guess that different bands are used for different purposes.

Learning about all types of resistance bands will help you understand more about their usage and benefits. Moreover, it will also be helpful to know how to measure weight of resistance bands.

The following are some of the common types of resistance bands available:

Common 5 types of resistance bands 

why and how to measure resistance band weight
common 5 types of resistance band

1. Flat Bands

Flat bands are the most common types of resistance bands. If you regularly go to the gym, you must have seen them. The name came from their flat appearance. Flat bands are made of rubbers and do not include any handles or grip.

However, these bands come in different colors. Each color represents a certain resistance for each band. You also can guess the resistance by seeing the width of the bands. 

The list below express the resistance band weight equivalent colors: 

  • Gold – Heaviest
  • Silver – Extra Heavy
  • Black – Heavy
  • Blue – Medium
  • Green – Low
  • Red – Light
  • Yellow – Lightest

2. Pull-up Bands

process and how to measure resistance band weight
Helps to pull-ups

Pull-up bands are quite similar to flat bands. Fitness enthusiasts often use these bands too. Especially if you are new, then pull-up bands will be easier to work with. That’s because you can have better grasps over a pull-up band.

These bands also offer better resistance. Hence, they can be great for building muscles. You can try a wide range of moves with pull-up bands.

Whether you want to do pull-ups or add resistance to pull-ups, you can do both. Such facilities make these bands one of the most versatile resistance bands.

3. Resistance Tubes

Resistance tubes have a different appearance compared to the previous two. Like its name, they look like tubes. The idea came from the earliest versions of resistance bands, which were made of surgical tubes.

However, resistance tubes include two handles for better grip. The use of these bands is pretty convenient. You can hold the middle with your leg and pull up with the handle to exercise.

4. Figure 8 Band

process of how to measure resistance band weight
Figure 8 bands.

Figure 8 bands come in different appearances too but are easy to hold like resistance tubes.

The bands come in circular form. But there is a tube connecting the middle of the band. It makes the band look like the number 8, which gives it the name Figure 8.

These bands are also quite easy to use with the handles. You will not need any extra equipment to do the workout.

5. Lateral Resistance Band

Lateral resistance bands are different from all the bands above. While other resistance bands focus on the upper body, lateral resistance bands are suitable for the lower body.

These bands come with cuffs. The cuffs are ideal for the ankle. You can anchor them to the ankles and do workouts. At first glance, it may seem tough. But once you do a little bit of exercise with a lateral resistance band, it will become easier for you.

How to Measure Weight of Resistance Band

how to measure resistance band weight
Variation of resistance band

Usually, the thicker the resistance band is, the stronger it is. Besides, how much you stretch the band also determines the weight.

Ways to measure Weight of Resistance Band

You can measure the weight of a resistance band in multiple ways. The following two are the easiest options:

  1. Using a fish weighing scale, or
  2. Using dumbbells.

Note: Between these two methods, the fish weighing scale provides an accurate result. On the other hand, the dumbbell method only provides an approximate idea of the weight.

Below we have explained both the methods in detail:

Method 1: Measure Weight of a Resistance Band Using the Fish Weighing Scale

how to measure resistance band weight properly
Fish weighing scale

We hope you have a fish weighing scale for measuring the weight of the resistance band. If not, you can purchase it anytime from your local store or on Amazon.

Once you have the fish weighing scale and the resistance band, follow the steps below:

Step 1: Set the Resistance Band

set resistance band and how to measure resistance band weight
Multiple use of resistance bands

First, set the resistance band in the way you want to use it. Usually, people attach it with different equipment. People also hold the band with their legs and pull up to create resistance. But that would not be a very convenient position for measuring the weight.

So, our suggestion is to attach the resistance band with a fixed structure. If you are in the gym, you will find a lot of poles. But if you are at home, you may use the doorknob or any other structure where you intend to use the band.

Step 2: Determine the Maximum Stretch Point

Determine the Maximum Stretch Point and process of Measure Resistance Band Weight
How work resistance band

After setting up the band, stretch it to the furthest point. Use tape or any other things to mark the position. This mark will enable you to find the maximum weight capacity of the band.

However, you also can measure the weight at different stretching points. If you do not want to pull the band to the maximum, mark the distance to which level you will stretch.

Step 3: Pull the Band with the Fish Weighing Scale

process of measure resistance band
Pull the Band with the Fish Weighing Scale

Now finally, use the fish weighing scale to pull the resistance band. The scale will show the weight as you pull. If you have marked a single position, then stretch the band to that distance and note the weight. In the case of multiple marks, pull the scale to every point and note down the weight the scale shows.

This is the best way to measure the weight of a stretching band. It will give you a perfect measurement.

Method 2 : Measure Weight of a Resistance Band Using Dumbbells

Measure Resistance Band Weight properly
Resistance band and Dumbbells.

However, if you do not have or want to buy a fish weighing scale, you also can use the dumbbells if you have them. It may not give you an accurate result but will give you an idea of the weight.

You will need to have dumbbells of different weights for doing this. After you have the dumbbells and the resistance band, follow the steps below:

Step 1: Wrap the Dumbbell

First, wrap the handle of the dumbbell with the resistance band. Only use the middle of the band, which you will use to attach with the pole.

Step 2: Lift Up the Dumbbell

After you have wrapped the dumbbell well, try to lift it up with the resistance band. If the dumbbell seems heavy and does not come up, that means the weight of the band is lighter than the dumbbell. And if the opposite happens, then the band is heavier. 

Step 3: Try Dumbbells of Different Weights

Why and how to measure resistance band weight
Multiple types of Dumbbell weights.

From the results you get at the first time, try to use a different dumbbell that may be close to the weight of the band. Here you have to rely on your sense of weight completely. After trying different dumbbells, you will have a close idea of the weight of the band.

This is how to measure resistance band weight. We recommend using the fish weighing scale for an accurate result.

The Necessity of Knowing the Weight of Resistance Bands

You may want to know the weight of your resistance band for certain reasons, but in general, the necessity is not significant. Knowing the weight will give you an in-depth insight of your workout. Other than that, there is not much use of it.

If you need a stronger resistance band, go for the thick one. Similarly, if you want a low resistance, get the one that is thinner. We suggest you play with a few resistance bands to find the most suitable one for your strength.

However, you may have made a resistance band workout plan with a certain weight. It is essential to know the weight in such cases. If that’s so, measuring with the fish weighing scale can be the best method.

Resistance Bands Workout for Beginners

If you are new to the resistance band, you may not have a proper idea on how to work out with this tool. Only stretching your hands with the band will not be much effective.

You can make a lot of moves with a resistance band. Such versatility makes this tool favorite to most fitness enthusiasts.

We have listed some of the most efficient exercise resistance bands workouts. Whether you are male or female, you can make these moves to stay fit.

Myth: Resistance bands are only for females.

The Glutes

How to Measure Resistance Band Weight properly
Improving Glute

Glute bridge abductions are one of the most popular and efficient resistance band exercises. To perform the glute, first place the band on the lower part of the thigh, just a little above the knee.

Now lay flat on your back whilst raising your hips up. Keep your heels pressed on the floor at the same time. Now, stretch and open up your knee to create resistance. Hold into that position for 3 to 4 minutes and then rest for a little bit.

Repeat this process a few times. Many fitness experts say doing the glute bridge abductions burns your burn with maximum efficiency. Check out the best resistance bands for glutes for the most effective results.

One Arm Chest Press

Do resistance bands build muscle? Of course, it does. The one-arm chest press is excellent for chest muscle as well as the core.

First, wrap the band to a sturdy object behind you. Also, loop the handles together. Then hold the end with one hand and step away until you feel the tension in your hand.

Now, start moving the arm bent with the band coming under the arm and the elbow at 90 degrees. The palm should face down. Repeat this a few times with each hand.

The Hip Flexors

Why and how to measure resistance band weight
Resistance band for hip exercise.

The hip flexors are great for strengthening your hip muscles. First, set the resistance band above your ankles, around the lower calves. Keep your legs wide so that you can feel the tension between your legs.

Now, make a small step to the left and pull a bit until you feel the tension. Take 10 steps to the left and 10 steps to the right. Doing this properly will be highly beneficial for your hip flexors.

These were some of the basic workouts you can try as a beginner. However, we recommend you prepare the resistance bands workout routine to get the best out of your sessions.

Advantages of Using a Resistance Band

There is much other equipment to work with. But why do many fitness gurus suggest using resistance bands? Well, there are plenty of reasons behind that.

Top 5 advantages of using a resistance band:

The following are some of the advantages of using a resistance band:

  • Good for Joints: If you remember, earlier we said that earlier only people returning from injuries used resistance bands. One of the reasons is that it doesn’t hurt joints. In fact, it helps to strengthen the joints.
  • Build Muscle: They may not look that tough, but resistance bands are pretty helpful to build muscle.
  • Consistent Resistance: Resistance bands create a consistent resistance during workouts. It makes all of your body parts participate. As a result, the strength increases evenly.
  • Travel Friendly: One of the greatest benefits of resistance bands is that you can take them anywhere you want. So, if you are traveling far, you do not have to worry about missing workout sessions.
  • Suitable for Everyone: People of all ages and different fitness levels can use a resistance band.

These were some of the advantages of using a resistance band. 

How To Measure Resistance Band Weight(FAQs:)

How to measure resistance band weight
  1. How to test Resistance Bands?

Resistance band strengths vary from band to band. Following the color code is an easy way to get an idea of the strength. Usually, the black and gold ones are heavy, while the yellow ones are the lightest. Besides, you can do a little bit of stretching to test and get an idea of the resistance.

  1. How to choose resistance bands?

There are several factors to consider when buying a resistance band. First, decide what workout you want to do with it. Different bands are suitable for different workouts. Then select the strength based on your ability. Our suggestion is to purchase multiple resistance bands. It will give you a wide choice of workouts. The good thing is usually, resistance bands are inexpensive.

  1. How to calculate resistance band?

Different producers use different metrics to express the weight level of resistance bands. But you also calculate manually. A fish weighing scale can give you an accurate result. Wrap the band somewhere and pull with the scale to get the measurements.

  1. How many kg is a heavy resistance band?

Heavy resistance bands usually weigh 6 kg and above. When it crosses 13 kg, they are called extra heavy. However, 2.5kg to 3.5kg is considered light. And 3.5 kg to 5.5kg is called medium resistance bands.

  1. Why are bands better than weights?

Resistance bands maintain constant tension on the muscles. In comparison, weights offer the same or inconsistent tensions. Because of the consistency resistance bands offer, they are considered a better option.


I hope you have clearly understood how to measure resistance band weight. Both the fish weighing scale method and the dumbbell method are good.

But once again, if you need an accurate result, there is no alternative to the fish weighing scale. Now with the perfect measurements, you can make a more effective resistance band workout plan.

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