Rubber resistance bands (resistance bands) are one of the most underrated pieces of exercise equipment. They take up minimal space, cost next to nothing, and provide a real workout.
Types of resistance bands
- Loop bands—for legs, glutes, and assisted pull-ups
- Long bands — for pulls and presses
- Tubular with handles — simulate exercise machines
Resistance levels (colors)
Yellow (5–10 kg) → Red (15–20 kg) → Green (25–30 kg) → Blue (35–40 kg) → Black (45–50 kg)
What to train?
- Glutes and legs: squats, leg abductions
- Back: deadlifts, pull-ups
- Chest: crossover flys
- Assisted pull-ups for beginners
