A Guide to Calisthenics Resistance Bands

Calisthenics Resistance Bands

Calisthenics is a bodyweight exercise ideal for burning calories and improving the overall functionality of your body. Moreover, it can also help in building muscle through a constant movement that engages various muscle groups. Moreover, calisthenics resistance bands are the perfect product to improve your calisthenics experience and achieve your physical potential.

The calisthenics resistance bands serve as a tool to assist your calisthenics exercises by helping to balance out your body weight. This involves common bodyweight exercises such as pull-ups, dips. squats, push-ups, crunches, etc. These strength training exercises are enough to achieve your ideal body goal.

What are calisthenics resistance bands?

Calisthenics resistance bands are elastic latex bands that are training equipment. Resistance bands contract your muscles to tone them and create strength similar to other free weights. Therefore, they are popular because of their resistance, which helps in Calisthenics. Besides, they come in different forms and sizes where we use these bands for strength training and physiotherapy. 

By using Calisthenics resistance bands, you can perform difficult exercises such as pull-ups and muscle-ups. The resistance band assists in feasibly offsetting your body weight while also correcting your posture. This results in the user being able to clear the bar with ease and reducing the possibility of strains and injury. 

Moreover, calisthenics resistance bands are just as helpful in performing easier bodyweight exercises such as squats, dips, lunges, etc. The resistance band-aids in amplifying calisthenics by controlling your movements and adding further resistance that helps to create tension in the muscles. Thus, by making your body work harder, calisthenics resistance bands result in muscle building and allowing strength to develop naturally. 

Different types of resistance bands for Calisthenics 

Like how there are different colored resistance bands, there are various types to them, too, with varying resistance levels. They differ in the types of exercises they are used for and what is more suited for you.

Flat Loop bands or Power/Shorter Resistance Bands

Calisthenics enthusiasts mainly make use of flat loop bands to assist them in performing difficult exercises. It is a rubber band with a flat loop which is helpful in many ways.

You can use flat loop bands for assistance during exercise. For bodyweight exercises, flat loop bands come in handy as they can support your weight. For example, you can use it to do pull-ups. Under normal circumstances, you could not be able to perform this exercise without help. Hence, it is a handy tool in perfecting a particular activity.

Furthermore, beginners and calisthenics enthusiasts both use this band mainly to train their buttocks because areas such as the hips are generally inactive during the day due to constant sitting.

Moreover, you can use flat loop resistance bands for a variety of Calisthenics exercises, such as:

  • Pull-ups
  • Squats
  • Pushups
  • Shoulder presses

Tube Resistance bands

For beginners, Tube resistance bands are the most well-suited. They have two handle attachments at each end of the band. Consequently, it gives the consumer a superior grasp that can improve their performance.

Furthermore, you can also use it as a substitute for fitness equipment because it replicates the power and activity of free weights such as dumbbells.

Moreover, users can increase the resistance of the tube band by attaching it to a pole or any other stable object. Doing this helps improve mobility, flexibility, muscle, and strength toleration while having a low effect on joints.

Calisthenics enthusiasts can use tube resistance bands for various exercises such as:

  • Chest presses
  • Band rows
  • Overhead presses
  • Shoulder presses
  • Bicep curls

Additionally, tube resistance bands have different categories in them. For example:

  • Figure-8 resistance band: This is ideal for building upper body strength as their bands are short.
  • Lateral resistance band: This specifically aims in toning the lower body, such as the thighs and hips, by tying its cuffs around the ankles.
  • Ring assistance bands: It is similar to the lateral resistance band for training the lower body. However, it requires a different set of exercises as it has two round, soft handles.

Mini resistance bands (loop resistance bands)

Mini resistance bands are ideal for performing calisthenics exercises that mainly focus on developing and stabilizing the lower body. These shorter loop bands add more resistance to your workout as they are tied around the ankles or knees. Thus, target the core and glutes while also improving upon physique. Hence, it will result in an effective exercise routine to burn extra calories. Moreover, it also assists in muscle toning through stretching. Therefore, resulting in improved agility and performance.  

You can use mini resistance bands in Calisthenics exercises such as:

  • Squats 
  • Bicycle Crunches
  • Lunges
  • Dynamic stretching 
  • Standing Kickbacks 

Resistance band color guide

Similar to how free weights come in different weight standards, resistance bands come in varying resistance levels. The resistance band color guide shows that the lighter the color, the more lightweight the band is.  

  • Yellow: These bands stretch the most as they are pretty light-resistant. Generally, the maximum they weigh is 30 lbs. 
  • Red: These bands are of medium resistance yet can still considerably stretch. Generally, they weigh a maximum of 35 lbs.
  • Green: These bands vary from medium to heavy resistance. Generally, they weigh a maximum of about 40 lbs.
  • Blue: These bands are part of the heavy resistance category. Generally, they weigh a maximum of about 45 lbs.
  • Black: These bands are of the heaviest resistance, which is difficult to stretch and pull. Generally, they weigh about 50 lbs.

It should be taken into account that this is the general color guide for calisthenics resistance brands. However, it might vary according to different brands with additional colors and resistances to select from. 

Best Flat Loop Resistance Band

Rubberbanditz Resistance bands

They are the leading brand in resistance bands, mainly focusing on their expanding calisthenics range. 

Due to the natural latex they use to make their bands, it sets them apart for their superior quality. Moreover, their most popular bands are their Light Resistance Band and Medium Resistance Band, which are ideal for beginners. 

However, it is suggested to avail of their bundle deal of Basic Calisthenics Resistance Band Set. 

Gornation Resistance Bands

Gornation Resistance Bands

They’re a particular rival to Rubberbanditz, both brands battling it out for their unparalleled quality. Like Rubberbanditz, Gornation also produces calisthenics resistance bands with natural latex easier on the skin. 

Furthermore, they also offer calisthenics bundle deals. However, they’ve gone beyond providing a Calisthenics Starter Kit as well. This kit is perfect for beginners as it is equipped with all the tools they need. It also includes door anchors, which can be attached to the door. It assists in improving strength, endurance, and overall training experience. 

Pull-Up & Dip Resistance bands

This brand is known for its increased range of calisthenics equipment. It also offers an impressive starter set of resistance bands for beginners. Overall, although Gornation has high-end brands, this brand is great if you want to invest in bands in the mid-tier section. 

Benefits of Using Resistance Bands in Exercises

Builds your Muscle 

What if the experts tell you that you can naturally enhance your strength and endurance with easy to perform exercises with fewer reps? Resistance bands work this way. Incorporating them in the routine workout helps increase the quality of your Calisthenics exercises by stabilizing your muscles and, hence, work on toning them and building core strength.

Compatible with all skill levels

Irrespective of being a newbie or a seasoned Calisthenics athlete, resistance bands work for you either way. Depending on the color and specification listed above, you can pick the right one for your level—however, the lighter the band, the lower the resistance. 

Friendly for your joints

As resistance bands have mostly anchor points, the joints are engaged in constant tension. They have also proven to strengthen joints. Also, it helps in resulting in fewer injuries. 

Other benefits are core activation, portable, travel-friendly, and improved strength and performance. It is also best for rehabilitation and stretching. 

Strengthening Your Workout with Resistance Bands

We can take our exercise to the next level with the help of resistance bands. Let’s see how.


You will need a light resistance band for your squats even though the butt and legs will feel the required burn. It’s pretty simple. Hold the ends of the band, part your knees, and squat. There should be continuous pressure on the band throughout.


Push-ups are notorious for being difficult. However, you can make them easier by wrapping the band around your hips and achor the band on a higher surface.

On the other hand you can make the push-up more difficult by securing the ends of your resistance band around your hand and placing them underneath your palms. The rest of the length of the band should be wrapped under the back of the armpits for better anchorage and even distribution of bodyweight.

Push-up resistance band calisthenics

Chest Press

Using resistance bands on chest presses is the ideal way of working on upper body strength. You have to get hold of the handle in each hand and move away from your anchor point, which can be a strong door frame or a sturdy fence etc. 


Adding a resistance band in your lunge’s routine helps stabilize your body movement while preventing muscle and joint strain. To inculcate the resistance band, each end should be looped around your hand while the remaining length is placed directly flat under the foot. 

Bodyweight Dips

Dips are the ideal calisthenics exercise as they use various muscle groups while also bending the joints. As the resistance band is used to regulate the body weight, it is recommended to start with heavier resistance bands to develop our strength naturally. To incorporate the band in your routine, wrap each end around your hand as they grasp the dip bar while looping the length under your knees (to make it easier) or the the top of your nec (to make it more difficult). Perform the exercise by lowering yourself while bending your elbows, and with the resistance band, support yourself back up to the starting position. 


A question that frequently bothers beginners in Calisthenics resistance bands is:

What size resistance band for pull-ups should we use?

Well, in case you’re an amateur who wants to attempt pull-ups, then a Flat Loop Resistance Band with higher resistance is suitable. Professionals suggest using either the blue or black band as its resistance can bear the weight of your body. Hence, resulting in increased assistance.

(Flat loop) Resistance Band sizing guide

Note that the sizes given below are per the brand “Rubberbanditz resistance band selection.”

  • Light: 2kgs to 7kgs
  • Medium: 9kgs to 16kgs
  • Heavy: 14kgs to 23kgs
  • Robust: 18kgs to 36kgs Power: 23kgs to 55kgs
  • Strong: 27kgs to 68kgs
  • Monster: 36kgs to 91kgs


What length resistance band do I need? 

Length isn’t a factor in improving your training if you are using flat loop resistance bands. The resistance, i.e., the weight of the band, is critical. However, therapy bands usually are longer and thinner, thus are of less resistance. 

How is the resistance of each resistance band measured? 

 Manufacturers measure resistance bands by anchoring the band to a scale and stretching it where two readings are measured. They then calculate an average from the readings, which is used to determine the pounds of resistance. 

What do the different resistance band colors represent?

  • Yellow: Lightest resistance 
  • Green and Red: Light to medium resistance
  • Blue and Black: High tension resistance band 

Can I build muscle using resistance bands?

Yes, you can. Resistance bands provide tension and resistance in your weight training exercises. Hence, this results in a greater capacity for muscle growth.

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