What are Progress Linesβ„’?

Progress Linesβ„’ are numbered markers on each of our resistance bands, that help you to set up consistently, and measue progress on each band.

We invented them to remove the guesswork – so you can stay motivated in your training and get better results.

Why do they matter?

With most resistance bands, there’s a lot of guesswork with where you hold the band and how much resistance you're actually using.

This is because the level of resistance changes depending on how much you stretch the band (called 'variable resistance'), and therefore your set-up is very important.

There are many benefits to variable resistance, including getting a range of resistance levels out of one resistance band. However, it can be really challenging to remember your set-up from yesterday or the week before.

It’s sort of like picking up a random pair of dumbbells from a rack and seeing if it feels okay.Β 

This can make the workout inefficient, less effective and demotivating.Β 

A simple way to track progress

Our Progress Linesβ„’ give you clear reference points along each band – so you know exactly how to set up, every time.

Making progress becomes easy – just move to the next when you’re ready!Β 

Example: Band Pull Apart

The Band Pull Apart is one of our favourite exercises for three main reasons: how effective it is for building strength, how simple it is to set up and how easily scalable it is with our Strong Band Resistance Bands.

For total beginners, you can start on our lightest resistance band The Laser Lime Strong Band (X-Light) at Line 5. Once you build confidence with that, progress to Line 4, then 3. You can then move on to the next band up with The Power Pink Strong Band (Light) at Line 5 and repeat the process for the whole Strong Band collection!Β 

  • Line 5 β†’ starting point
  • Line 4 β†’ slightly more tension
  • Line 3 β†’ increased difficulty

  • Progress Line 5

  • Progress Line 4

  • Progress Line 3

Strong Band Pull Apart Tutorial

Example: Band Squats

Another fantastic exercise is the Banded Squat. This is a great foundational exercise to build lower body strength, and you can scale this on each band with our Progress Linesβ„’.

For total beginners, you can start on The Laser Lime Strong Band (X-Light) band standing on the outside of Progress Line 1. Once you build confidence with that, progress to Line 2, then 3. You can then move on to the next band up with The Power Pink Strong Band (Light) at Line 1 and repeat the process up the full Strong Band resistance band range!Β 

  • Line 1 β†’ starting point
  • Line 2 β†’ slightly more tension
  • Line 3 β†’ increased difficulty

  • Progress Line 1

  • Progress Line 2

  • Progress Line 3

Summary of How to use Progress Linesβ„’

  1. Choose an exercise (e.g. squat, row, press) Check out our Strong Band Exercise Library for inspo!
  2. Set your starting position using specific Progress Lines.
  3. Repeat the same setup each set, until you're ready to progress.
  4. When you're ready for a bigger challenge, move to the next Progress Line.

No more guesswork – just consistent set up and clear next steps.

Why it works

To build strength, we need to give our muscles a reason to adapt and get stronger. This comes from progressive overload – gradually increasing the challenge over time.

This also applies to stretching. We need to challenge our flexibility over time to get results.

Our Progress Linesβ„’ make it clear whether you're achieving progressive overload with your training.

It helps you to:

  • Train with consistency
  • Progress in small, manageable steps
  • Build strength and flexibility with confidence

Built for real-world training

Whether you’re training:

  • At home
  • Outdoors
  • In a gym
  • During rehab
  • While travelling

Progress Linesβ„’ give you a consistent way to train – anywhere. So you can keep up your strength routine wherever your schedule takes you, and continue to make clear progress.

Try it for yourself

Train with Strong Band, and see your progress!

We have 100+ free videos on our YouTube channel including workouts, programmes and tutorials, so you can get started right away with confidence, and stick to your new training routine.

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