Which Resistance Band Should You Use for Pull Ups?

Lydia

Blog Writer

Which Resistance Band Should You Use for Pull Ups?

Most beginners who cannot yet do a pull up should start on the heaviest band. In the Gravity Resistance Bands Set of 4 (£29.95, four bands, 2080mm long), that is Ninja Green, which gives 22 to 56kg of assistance. From there, you work down through Samurai Purple, Recruit Black and Prospect Red as you get stronger.

If you are asking which resistance band for pull ups suits you, and you weigh around 80kg, the quick answer is this. If you cannot do a pull up yet, start on Green. If you can manage a single slow, strict rep, Purple is probably the right place to begin. The tables below show you why.

Which Resistance Band for Pull Ups? The Gravity Band Chart

Each band in the set is a different thickness, and thicker bands give more help. Here are the four, from lightest assistance to heaviest:

Band	Width	Assistance
Prospect Red	13mm	7 to 15kg
Recruit Black	22mm	10 to 30kg
Samurai Purple	32mm	15 to 40kg
Ninja Green	45mm	22 to 56kg

These are ranges, not fixed numbers. The help you actually get depends on how far the band stretches. Bands give the most help at the bottom, where they are stretched most, and less near the top. That is why the top of a pull up can still feel hard on a heavy band, and it is normal.

Which Band Should You Start With?

Use this table as a starting point. It is based on how many strict pull ups you can do now, with a full hang at the bottom and chin over the bar at the top.

Where you are now	Start with
No pull ups at all, or you weigh over 90kg	Ninja Green, or Ninja Green and Samurai Purple stacked
0 to 1 strict reps	Samurai Purple
1 to 3 reps	Recruit Black
3 to 5 reps, or you want to finish off sets	Prospect Red

What band for pull ups if I weigh 80kg? At 80kg you are under the 90kg line, so your rep count decides it. No reps yet? Start with Green. One slow, controlled rep? Go for Purple. As a very rough illustration, if a band helps you by about 30kg at the bottom, you are lifting around 50kg of your 80kg there. That is a lot more doable than the full amount.

If you are not sure, pick the heavier band. A band that is slightly too helpful lets you practise good form. A band that is too light just leaves you hanging and frustrated.

How to Loop a Band Over the Bar

It takes about ten seconds once you have done it a couple of times.

1. Check the bar is secure and has no rough edges that could rub the band.

2. Drape the band over the bar so it hangs in two even loops.

3. Take the bottom end, thread it up through the loop on the other side of the bar, then pull it down so it grips tightly.

4. Give it a firm tug. It should not slide along the bar.

5. Step into the loop with your foot or knee, using a box or step if the bar is high.

6. Hold the bar with an overhand grip, a little wider than your shoulders. Start from a controlled hang, pull until your chin is over the bar, then lower slowly.

7. Step down onto the floor or box before you let go, so the band does not spring back at you.

The slow lowering matters as much as the pull. Do not bounce out of the bottom. Let the band help you, not do the job for you.

Foot or Knee: Where Should You Put the Band?

Both work, so pick the one that feels steadier and stick with it, so you can compare progress week to week.

• Foot: the band is stretched further at the bottom, so you get more help off the hang. It can feel a little awkward to keep your legs tidy.

• Knee: many people find it steadier and simpler to get into, which makes it a good place to start. A thick band can feel uncomfortable on the knee, so use a folded towel if needed.

When to Move Down a Band

Move down a colour when your current band feels easy, not when one session went well. A simple rule: when you can complete your planned sets with full range of motion and a slow lowering, in two sessions in a row, drop one band.

For example, if you are on Purple and can do three clean sets of five reps in two sessions, move to Black. You may find the first session on the lighter band is humbling. That is fine. It means the progress is real.

Bands are one tool, not the whole plan. Add dead hangs and slow lowers from the top of the bar to build strength where the band helps you least. You can find guided pull up sessions in the free Gravity Calisthenics app.

Best Bands for Assisted Pull Ups UK: Bands vs the Pull Up Assist System

Gravity offers two ways to get assistance, and they are the same price at £29.95. Which one suits you depends on how you like to train.

	Resistance Bands Set of 4	Pull Up Assist
Price	£29.95	£29.95
What you get	Four bands, 2080mm long, in four assistance levels	An adjustable assistance system with a foot cradle and an anchor strap with a metal carabiner.
Assistance	7 to 56kg across the set	Includes 3 resistance levels (75LBS, 150LBS, 225LBS)
Works with	Any secure bar you can loop a band over	The Portable Pull Up Rack and the Universal Door Pull Up Bar

The Resistance Bands Set of 4 gives you a clear ladder to climb. You swap bands as you get stronger, and they are handy for other training, such as warm ups and mobility. The Pull Up Assist is a purpose built system. Gravity describes it as adjustable support that gives smooth, consistent assistance through the full range of motion, so you can fine tune how much help you get.

Our take: if you want a simple, flexible set and a clear progression, start with the bands. If you would rather adjust the help on a single system, look at the Pull Up Assist. Either way, you will need a sturdy bar. Browse our pull up bars and racks if you do not have one yet.

Assisted Pull Up Band FAQs

Can I use two bands together?

Yes. If you are a complete beginner or weigh over 90kg, stacking the Ninja Green and Samurai Purple is a sensible way to get more help. The assistance adds up, so make sure both bands sit evenly on the bar. As you get stronger, take one off and work down the colours.

Will a band snap?

Any elastic band can wear out or fail eventually, but sudden snaps are rare when a band is in good condition and used as intended. Check your band before every session for nicks, cracks or thin patches, and stop using it if you see any. Keep it away from sharp edges and rough bars.

Do bands work on a door bar?

Yes, as long as the bar is firmly in place and the band cannot rub on the door frame. Gravity lists the Pull Up Assist as compatible with the Universal Door Pull Up Bar. Check that the bar sits securely before you step into the band. How long until my first unassisted pull up?

It varies a lot, because it depends on your starting strength, body weight and how consistently you train. With two or three sessions a week and regular practice, many people get there somewhere between a few weeks and a few months.Your Takeaway

Pick your band from the tables, practise two or three times a week, and move down a colour when your current one feels easy. Add dead hangs and slow lowers, and be patient. Every rep gets you closer to your first.

Ready to start? Grab the Resistance Bands Set of 4 or the Pull Up Assist then tag us on Instagram at gravity.fitness when you nail that first rep. We would love to see it.