The right resistance can change everything.
It can turn an average session into a powerful one. It can help you unlock better form, safer movement, and stronger results. And it can mean the difference between just going through the motions and actually making measurable progress.
Whether you’re using your own dumbbells and bands at home or training with Alter’s recommended equipment, one thing stays the same: choosing the right load matters. And not just at the start of your program, but every single session.
Let’s break it down, so you feel confident in how to select your weights and bands, and how to adjust them as your strength and skill evolve. (And if you prefer to see it in action, check out this short demo video: How to Choose Weights & Bands.)
Start With Form, Not Ego
When you begin a new movement, whether it’s a strength exercise, a mobility drill, or a banded sequence, your first priority is always form. If your form breaks down, the risk of injury goes up and the effectiveness of the movement goes down.
So when choosing your dumbbells or band resistance, aim for a load that challenges you without compromising technique. That means:
You’re able to move through the full range of motion
You can keep your posture and alignment steady
You still feel in control of both the lift and the return (no “flopping” or jerking the weight)
If the last few reps of a set feel tough but doable, you’ve likely landed in the right place.
For Dumbbells: Let the Movement Guide the Load
Not all exercises require the same weight. A goblet squat might demand more resistance than a lateral raise. That’s normal and expected.
Use this framework:
If the weight feels too light and you’re breezing through the set without much effort? Go heavier.
If the weight feels too heavy and you’re sacrificing control, shortening your range, or losing form? Go lighter.
Your goal is to pick a weight that you could perform for about 2 more reps than what’s prescribed, but no more. That RPE (rate of perceived exertion) zone gives you just enough challenge without overtaxing your nervous system.
And remember: as your capacity grows, so should your weights. Don’t be afraid to level up when something starts to feel easy. That’s not failure, it’s progress.
For Bands: Adjust Based on Tension and Setup
Resistance bands are incredibly versatile, but their effectiveness depends on how you use them. At Alter, we use three primary tensions:
- Light
- Medium
- Heavy
Here’s how to make them work for you:
Heavier bands are great for compound movements like squats, deadlifts, and rows, especially when working the lower body or back
Light to medium bands are ideal for upper body work, like shoulder exercises, biceps, triceps, and smaller accessory drills.
How to Adjust Tension Without Switching Bands
For standing exercises, anchor the band under your foot (or feet). A wider stance increases resistance; a narrower stance decreases it.
For upper body movements, the opposite applies: a wider grip loosens the tension, while a narrower grip increases it.
For push-ups and presses, loop the band across your mid-back, just under your shoulder blades. This prevents it from sliding and keeps tension aligned with your movement.
And as with dumbbells, if the last few reps of a set feel challenging but doable, you’re in the sweet spot.
One Size Doesn’t Fit All
A common question we hear: “Should I be using the same weights or bands every time?”
The answer? Not necessarily.
Your strength can vary day to day depending on sleep, recovery, stress, and what else is going on in your life. That’s why Alter doesn’t expect perfection. We support progression. Some days, heavier weights make sense. Other days, pulling back will help you preserve momentum.
Choose resistance that meets you where you are today, not where you think you should be. The consistency in showing up matters far more than the number printed on the side of your dumbbell.
Smart Resistance = Real Progress
Using resistance the right way doesn’t just make your workout harder. It makes it more effective.
You’ll recruit more muscle fibers. Improve joint control. Build strength where it matters most. And you’ll start to notice the difference not just in your sessions, but in how you move, live, and recover.
You don’t need a full gym. You just need tools that meet you at your level, and a framework to help you progress them intelligently.
That’s what we’re here for.
