Video showing the variations of how to do assisted pull ups using 41″ Loop Resistance Exercise Bands.
There is no exact formula for what size band is right for you as there are many variables including your fitness level, weight, and goals. However, a good guide for most adults is to start using a Green 1 3/4″ Loop Band. If you are over 220 pounds and or have not worked out in a long time, you might want to start with a Blue 2 1/2″ Band. If you are in good shape or under 120 Pounds, then a Purple 1 1/8″ Bands may be a good starting band.
The idea or goal is to progress through the bands sizes until you can do unassisted pull-ups. For example, starting with the Green band and working down each size until you no longer need the support of the bands. However, you can still using the bands for burn-out sets after you have done a set or more of unassisted pull-ups, this is a great way to increase your strength and endurance.
A good guide is to select the band that you want to start with and do 2 to 3 sets, doing as many Pull-Ups as you can. Once you can get to a point of doing sets with 15-20 repetitions, it is time to start using a lighter (smaller size) band. Repeat the process until you are ready to begin doing pull-ups without the support of the bands. For most people, this should be once you can do 15-20 repetitions using the Black 3/4″ Band. Different people will have different needs and speeds as they progress through the bands. The key point is to stick with this or any exercise program, do not get discouraged or give up. Persistence pays off!
As with any Exercise Program, you get out what you put into it. Make sure that you get a complete physical before beginning this or any exercise program so that you know your baseline health level. This is especially important if you have not worked out in a while. If this is you, the last thing that you want to do is push yourself too hard too fast. You will most likely pull a muscle, get hurt, and give up. Work our smart, and that means knowing your fitness level and developing a realistic plan for getting back in to shape. .