The Specific Applications and Training Stages for Four Resistance Bands with Different Load Ranges 1.10-35LB Band: Foundation & Mobility Stage: Beginners / Rehabilitation / Active Recovery Better For: Joint mobility & dynamic stretching,Low-intensity activation (shoulders, arms, core), Physical therapy exercises, Pilates/Yoga resistance, Post-workout cooldowns Go-to moves: Arm circles, band pull-aparts, glute bridges, light bicep curls, ankle dorsiflexion. 2.30-60LB Band: Functional Strength & Toning Stage: Early Intermediate / General Fitness Better For: Upper body sculpting (arms, back, chest), Moderate lower body work (hip thrusts, lateral walks), Full-body HIIT circuits,Assisted pull-ups/push-ups Go-to moves: Bent-over rows, standing chest presses, seated rows, triceps extensions, monster walks. 3.40-80LB Band: Power & Muscle Building Stage: Intermediate to Advanced Better For: Heavy lower body training (squats, deadlifts), Explosive power moves (band-resisted jumps/sprints), Chest/back hypertrophy, Advanced home workouts (mimics gym weights) Go-to moves: Banded squats, Romanian deadlifts, standing wood chops, resisted push-ups, lat pulldowns. 4.50-125LB Band: Elite Strength & Compound Lifts Stage: Advanced / Athletes Better For: Maximal lower body loading (heavy squats, hip thrusts), Compound lifts with extreme resistance, Strength plateaus (progressive overload) Anchor-dependent power training Go-to moves: Heavy banded deadlifts, Nordic curls, weighted hip thrusts, low rows, sled pulls.