Resistance Bands Buyer’s Guide: How To Use Different Resistance Bands

Resistance bands are one of the most underrated tools in calisthenics. Lightweight, portable, and versatile, they can help with everything from your first pull-up to strength work and mobility.

But if you’ve ever looked at our set of four resistance bands, you’ve might have wondered: do I need all of them? And which one do I use for what?

This guide breaks down why resistance bands are useful for calisthenics, and how to choose the right band from our set for the task.

What are resistance bands?

Resistance bands are long loops of strong stretchy material designed to give variable resistance during movement. Unlike weights, where the load stays constant, bands increase tension as they stretch. This makes them useful for:

Assisted movements
strength training
mobility and stretching
rehab and recovery

The Gravity Fitness Resistance Bands comes as a set of four, all the same length (2080mm) but each with a different level of resistance:

Red (7–15kg) - light resistance
Black (10–30kg) - light to moderate
Purple (15–40kg) - moderate
Green (22–56kg) - heavy resistance

Why use resistance bands in calisthenics?

Calisthenics is all about moving your bodyweight - but that can make progress tricky.

Resistance bands help bridge the gap, making exercises more accessible or more challenging depending on how you use the band.

They’re particularly useful for learning new skills, building strength through full range of motion, and adding variety without needing weights.

Benefits of resistance bands for calisthenics

Resistance bands are a must-have for bodyweight training. They allow you to scale exercises so you can adjust the difficulty without changing the movement itself. They’re also a great way to add extra volume without excessive strain, which is useful for recovery and injury prevention.

Resistance bands are lightweight and portable, easy to use anywhere, and suitable for all levels of athlete from beginners to elite pros!

Why buy a full set instead of a single band?

There’s a reason we sell resistance bands in a set of four (and no, you can’t just buy one, sorry). Yes, it might seem easier to just buy one band, a full set gives you lots more flexibility.

Different exercises - and different stages of the same exercise - require different levels of assistance or resistance.

Take pull-ups as an example:

You might use a green band to learn
Then progress to purple or black as you get stronger
Then use red for lighter assistance or warm-ups

Having a full set of different resistance bands allows you to progress gradually and adjust the intensity depending on your goals and how you feel on the day. It also means you’re covered for strength work, mobility, assistance, and recovery, with one tool!

How to choose which resistance band to use

Choosing the right band comes down to how much assistance or resistance you need.

Heavier bands = more assistance or more resistance
Lighter bands = less assistance or more control required

If you’re using bands for assistance (i.e. for pull-ups), choose a band that allows you to complete reps with good form but still feels challenging. If you’re using bands for strength or mobility, choose a resistance that lets you move through a full range without compensating.

What to use each resistance band for

Each band in our set has a role in your training.

Red band (7–15kg)
Best for:

Warm-ups
Mobility work
Light assistance
Activation exercises

Black band (10–30kg)
Best for:

Moderate assistance
Push-up or dip support
Technique work
Lighter strength work

Purple band (15–40kg)
Best for:

Assisted pull-ups
Strength progression
Lower-body resistance work

Green band (22–56kg)
Best for:

Heavy assistance (e.g. first pull-ups)
Strong resistance exercises

Best ways to use resistance bands in calisthenics

Resistance bands can be used in multiple ways depending on your goal. For assistance, attach the band to a pull-up bar or dip bars and use it to support your bodyweight. For strength training, use bands to add resistance to movements like squats, push-ups, or rows. Light resistance bands are great for mobility and rehabilitation too.

The Gravity Fitness 60-day returns promise

Anything you buy from Gravity Fitness comes with a 60-day extended return (and 5-year warranty), including our resistance band bundle.

Resistance bands FAQs

Are resistance bands good for beginners?
Yes. Bands are one of the best tools for beginners because they allow you to scale exercises like pull-ups and dips to gain strength and skills safely.

Can resistance bands build muscle?
Yes, bands can also provide enough resistance to stimulate muscle growth, especially if you do higher reps or tempo work.

How long do resistance bands last?
High-quality bands, like the Gravity Fitness set, are designed to be durable and long-lasting. Proper care (avoiding sharp edges and excessive wear) will extend their lifespan. Lots of people find they literally last a training lifetime!