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.