Resistance Flat Bands

Tips & Exercises

Resistance Level Table

Below are the approximate resistance levels (in LBS) for each band stretched 24” to a total length of 96″:

Color Level 24″ stretch
Green Light 15 LBS
Blue Medium 20 LBS
Yellow Heavy 27 LBS
Red X-Heavy 35 LBS

Exercise Booklet Download

Click here to download a PDF of our updated NeeBooFit Resistance Flat Band exercise booklet (3.2MB).

Exercise Tips

  • Warm up each exercise by performing the motions without the band first.
  • Complete 1-3 sets of each exercise doing 8-12 reps each set.
  • Rest for 1 minute between each set.
  • Make sure to perform each exercise on both arms or legs to prevent imbalanced muscles.
  • Try to select the correct resistance level of band (or combination of bands) so that you can do 8-12 reps at a time.

Instructional Videos