Pull-ups are one of the many bodyweight exercises which bring several benefits to the body. It targets multiple muscle groups. However, there is a huge limitation to performing pull-ups and that is your body weight.
The more the weight of your body, the harder it is to perform pull-ups. Here, resistance bands can easily assist you to gain the initial momentum.
Here I am providing you with interesting math to select the best resistance band size to use for pull up exercise and also my recommendation towards the end.
So which size resistance bands to choose for pull-ups? There are two steps to follow here.
- Type of resistance band to choose -The power loop resistance bands are the best choice here.
- Size of Power Loop Resistance Band – The size of resistance bands highly depends upon the individual weight and fitness level. As a general rule, every buyer must buy a set of two or three power loop bands with varying resistance to provide progressive resistance as you build muscle mass with time.
However, it is easier said than done. There are 5 to 6 different colors and similar variations in widths of resistance bands to choose from the power loop bands products catalog.
We have made this process much simpler by providing you with concrete information designed in the form of a visual to assist you in making a final decision.
Do read the relevant explanation here for the visuals to make an informative decision by the end of this article.
Let us start ….
Why power loop resistance bands are the best choice for pull-ups
There are over ten types of resistance bands with several other variations to serve different needs of ordinary people, gym-goers and professional athletes. Check this article – Types of resistance bands and their uses – An exhaustive guide if you are curious to know more about resistance bands.
Why we recommend power loop resistance band out of those resistance band types is because of their ability to provide very high resistance to the tune of 230 pounds. Such a high resistance is enough to support the bodyweight of any person.
The above fact makes them an ideal choice for using power loop bands in calisthenics, assisted pull-ups, chin-ups, dips, muscle up besides squats, leg press, lunges, rowing, and overhead press.
These pull up assist bands can provide whole-body exercises for intermediate and advanced athletes.
? Pro-Tip –
However, buying the power loop bands may not be sufficient for all body workout needs at home. If you prefer to do the workout at home due to any reason. I would recommend you choose a resistance tube bands kit along with a pair of mini loop bands to make an explosive combination for the complete home gym set up.
Check this article –How to choose resistance bands – Amazing visual guide to avoid mistakes people often make while making their first-ever purchases for setting up a home gym.
How to choose the best size of power loop bands for pull-ups –
To choose the best size of power loop bands for pull-ups, you need to follow the below-mentioned steps –
- Identify your current fitness level
- Identify your body weight
- Know the specifications of power loop bands available in the market
- Apply the logical formula for choosing the correct size of power loop bands.
Let us quickly go through all the above steps one by one –
Identify the current fitness level –
The size of the power loop band highly depends upon the current fitness level of your body.
We may divide the current fitness levels into three sections based on the number of repetitions of pull-ups you can perform.
Beginner with no pull-ups without assistance – A complete beginner with ‘NO’ previous exercise history
Intermediate who can perform 2 to 3 pull-ups without assistance – An individual doing exercise for 5 to 6 months at least.
Advanced who can perform up to 5 pull-ups without any assistance – An individual doing the workout for more than one year.
Just categorize yourself where ever you fit based on the above classification.
A beginner will need maximum support from strongest power loop bands while an advanced guy may only need the lightest power loop band to let him/her do few more repetitions.
Identify your body weight –
Light Weight – A person with only up to 65 kg weight
Medium weight – A person with weight from 65 kg to 75 kg weight
Overweight – A person with weight above 75kg.
The above categorization has nothing to do with the Body Mass Index.
A power loop band of above 65 kg is useless for a person below 65 kg weight. The resistance offered by the pull up assist band needs to be lower than your body weight in all respects. It is quite obvious, isn’t it!
Know the specifications of power loop resistance bands in the market –
Before you finalize the size of the pull-up resistance band, you must first understand the various varieties of resistance bands in the market.
We surveyed all the major brands of resistance bands and the sizes they offer for power loop resistance bands.
Here is the information we gathered from three popular online brands for power loop exercise bands –
|Brand Name||Width||Length||Range of Resistance||Color|
|Rubber Banditz||0.25 inches||41 inches||5 -15lb||Orange|
|0.5 inches||41 inches||15-35lb||Red|
|0.875 inches||41 inches||30-50lb||Black|
|1.125||41 inches||50-80 lb||Blue|
|1.75 inches||41 inches||70 -100lb||Green|
|2.5 inches||41 inches||100-140lb||Dark Blue|
|Canway||0.5 inches||41 inches||15 – 35lb||Red color|
|0.9 inches||41 inches||25 -65 lb||Black|
|1.3 inches||41 inches||35 – 85 lb||Blue|
|1.7 inches||41 inches||50 – 125 lb||Green|
|Power Systems||0.25 inches||41 inches||2-6 lb||Orange|
|0.5 inches||41 inches||5-25 lb||Red|
|1 inches||41 inches||10-35lb||Black|
|1.125 inches||41 inches||30-50lb||Blue|
|1.75 inches||41 inches||65-85 lb||Green|
|2.5 inches||41 inches||80 – 100lb||Dark Blue|
|4 inches||41 inches||120 -200 lb||Black|
As you can observe by analyzing this table, there are 7 -8 different variations for power loop resistance bands offered to the prospective buyers. All brands offer different resistances for the same dimensions and same colors.
So, it is really hard to decide the best size resistance bands based on the dimensions. However, resistance offered by the different variations of pull up assist resistance bands is the most relevant term to refer to in my last step of choosing the right size for pull up resistance bands.
The formula for choosing the right size of pull up assist resistance band –
All power loop resistance bands come in the standard length of 41 inches. Whether you are 5 feet tall or 7 feet tall, the only length of power loop exercise bands available is only 41 inches which is equivalent to 3.41 feet.
It means that power loop bands remain stretched during the complete range of motion and resistance offered by pull-up bands during pull up exercise never comes close to zero.
Let us find out the correct size of the pull up assist resistance band for a person named John weighing 230 pounds.
Three different scenarios have been considered for John.
CASE 1 –
Here John is completely new to exercises and can’t do any pull up without assistance. In such cases, it has been seen that people can do pull up with assistance from resistance bands to the extent of 87%.
That means John can now do 8 to 9 repetitions of pull up with the help of a power loop resistance band of up to 200-pound resistance ((200/240) x100 = 87%) when the pull-up band is stretched 2.5 times the resting length.
It may be noted that 200-pound resistance is offered when the band is stretched to two and a half times ( 3.41 x 2.5 = 8.5 feet) the resting length. This happens when John is in the lowest most position of the pull-up exercise and arms are fully extended.
? Pro-tip –
Don’t stretch pull up assist bands beyond 2.5 times the resting length. Check out this well-documented piece of the article – How far resistance bands can be stretched? to give prolong the life of resistance bands and prevent their snapping.
CASE 2 –
In the second case, John can do 2 to 3 pull-ups without assistance. That means John can bear his body weight of 230 pounds for 3 repetitions without any assistance.
Such a person can do repetitions up to 10 with assistance up to 60% ((140/230)x100= 60%) e. with the help of a power loop band with resistance up to 140-pound.
CASE 3 –
In the Third case, John can do up to 5 pull-ups without assistance. That means John can bear his body weight of 230 pounds for 5 pull-ups without any assistance.
Such a person can do repetitions up to 10 with assistance up to 40% ((100/230)x100 = 40%) i.e. with the help of a power loop band with resistance up to 100 pounds.
Similarly, you can calculate the size of the pull-up band for different people weighing differently using the percentage of assistance depending upon current fitness levels.
Here is the visual showing the above three cases alongside the seven different sizes of power loop bands for a person weighing 230 pounds –
Final Recommendation for choosing the correct resistance band size for pull-ups –
Here is our recommendation based on thorough research we conducted and our experience –
- As a thumb rule, always select a pull-up resistance band with maximum resistance lower than the bodyweight. The amount of difference of resistance between the bands and your bodyweight highly depends upon your fitness level. Make use of the assistance factor for different scenarios as suggested.
- Only one power loop resistance band may not be enough as you become stronger with the increased ability to do the multiple numbers of reps without assistance.
- Always choose at least three different color power loop bands (with the assistance of up to 87%, 60%, 40%) to provide progressive resistance while maintaining adequate intensity as your stamina increases over time.
- The lightest pull-up bands with resistance up to 40 lb should not be purchased until you have gained enough strength to do 10 reps with pull up bands with resistance up to 60 pounds.
The reason is that the lightest most resistance bands won’t be required immediately and you may have to store them until you reach a point where these light pull up bands makes sense to your workout.
During storage, these bands (yellow & red color bands in our case) may decay due to the presence of natural rubber with a limited life span.
For information on maintenance of resistance bands, do visit these articles –
Here are some of the high-quality power loop resistance bands from our store at the most affordable prices.
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