CanDo Band Exercise Loop 3 Piece Set: Sizes, Colors and 18 Exercises for Every Loop

The CanDo band exercise loop 3 piece set is a small bundle of pre-formed latex resistance loops in three lengths: 10 inches, 15 inches and 30 inches. Each loop is ready to use straight out of the bag, with no cutting or tying, and each length is designed for a different part of the body. If you have ever wrestled with a long flat therapy band, trying to tie a knot that will not slip during a set of clamshells, you will understand the appeal.

That knot problem is exactly what pushed me toward loops. For years I used long flat bands for my hip and shoulder exercises, and every session started with a minute of tying, untying and re-tying to get the length right. Pre-formed loops in fixed sizes take that hassle away. A CanDo band exercise loop 3 piece set gives you a small loop for the arms, a medium loop for the legs and a long loop for full-body moves, all in the same resistance color.

This guide explains what is in the CanDo band exercise loop 3 piece set, what each loop is for, how the colors work, how it compares with the 5-piece and other options, the safety points around latex, and 18 exercises spread across the three loop sizes. Product details come from manufacturer and retailer listings, and I note where they differ.

What is in the CanDo band exercise loop 3 piece set?

CanDo is a brand of therapy and fitness equipment from Fabrication Enterprises, a US company best known for color-coded resistance bands used in physiotherapy clinics. Its exercise loops are made from the same latex band material as its flat bands, but pre-formed into closed loops.

Retailer listings describe each loop as 3 inches wide, and say each length is equivalent to roughly double that length of flat band cut and tied in a knot. All three loops in a CanDo band exercise loop 3 piece set are the same color, so they share the same resistance level. That makes it easy to move between upper body, lower body and full-body exercises without changing color.

Why pre-formed loops?

• No knots. Knots can slip, dig into the skin and create weak points that tear
• Consistent length. The same loop gives the same starting tension every session, which makes progress easier to track
• Quick to use. Slip it on and go, which matters when you have ten minutes
• Portable. Three loops roll up small enough for a coat pocket

The trade-off is flexibility. A long flat band can be cut to any length you like, while loops come in fixed sizes. For most home exercisers, the three sizes in the set cover almost everything.

Colors and resistance levels

The CanDo band exercise loop 3 piece set follows the familiar color sequence used by many therapy brands. Each set is sold in a single color.

Not every seller stocks every color. If you are unsure, red or green suits most beginners. Remember that the same color feels much harder on the legs with a short loop than on the arms with a long loop, because a short loop stretches a greater percentage of its length.

Choosing your color

If you want to progress over months, consider buying two sets in neighbouring colors, such as red and green, or a multi-color pack.

3 piece set vs 5-piece set and other options

The naming can be confusing, so here is how the main CanDo loop products differ, based on retailer listings.

Sellers describe the CanDo band exercise loop 5-piece set in slightly different ways, so check the product code and photos before ordering. If your goal is to train arms, legs and full-body moves at one resistance level, the 3 piece set is the simplest choice. If your goal is to progress one exercise, such as clamshells, through several resistance levels, a multi-color pack makes more sense.

Compared with fabric hip bands, the CanDo loops are thinner latex, more flexible and lighter. Fabric bands roll up less on the thighs but are less useful for upper body work. For a wider look at band types, see our guide to the best resistance bands for beginners.

Do loop band exercises really work?

There is no research on the CanDo loop set specifically, but elastic resistance in general is well studied.

• Strength gains match weights. A systematic review and meta-analysis of eight studies found no difference in strength gains between elastic resistance training and training with weight machines or dumbbells, for either the upper or lower body
• Muscle activation is comparable. A study of rehabilitation exercises found that, at each person’s maximal resistance, elastic tubing and dumbbells produced similarly high activation of the main muscles worked
• Band position changes the challenge. A study of banded hip exercises found that moving the band from the knees to the ankles to the feet progressively increased glute activity, which is useful when you are choosing where to place your 15 inch loop
• Colors are a guide, not a guarantee. A technical study that measured the tension of a well-known brand’s colored bands found significant differences from the manufacturer’s reference values for five colors. Judge resistance by how the exercise feels, not by color alone

Source: Lopes and colleagues, Effects of training with elastic resistance versus conventional resistance on muscular strength: a systematic review and meta-analysis, SAGE Open Medicine (2019)

Source: Andersen and colleagues, Muscle activation and perceived loading during rehabilitation exercises: comparison of dumbbells and elastic resistance, Physical Therapy (2010)

Source: Cambridge and colleagues, Progressive hip rehabilitation: the effects of resistance band placement on gluteal activation during two common exercises, Clinical Biomechanics (2012)

Source: Uchida and colleagues, Thera-band elastic band tension: reference values for physical activity, Journal of Physical Therapy Science (2016)

18 loop band exercises with the 3 piece set

Warm up for a few minutes first. Move slowly, taking about two seconds to stretch the loop and three seconds to return. Unless your physiotherapist says otherwise, start with 2 sets of 10 to 15 reps.

10 inch loop: upper body

1. Wrist pull-apart. Place the loop around both wrists, palms facing each other, elbows bent at 90 degrees and tucked by your sides. Rotate your forearms outward against the loop, keeping your elbows in. Great for the rotator cuff, and part of many shoulder impingement exercises.

2. Wall slide with loop. Loop the band around your wrists and place your forearms on a wall. Slide your arms up while pressing your wrists gently apart. This trains the serratus anterior and lower trapezius. See our serratus anterior exercises for more.

3. Front raise with loop. Hold the loop between your wrists, arms straight in front at hip height. Keeping tension on the loop, raise your arms to shoulder height.

4. Banded push-up plus (knees or wall). Place the loop around your wrists and do a wall or knee push-up, pressing your hands apart and adding a small push at the top.

5. Finger and grip work. Place the loop around your fingers and thumb and open your hand against the resistance. A simple hand and forearm exercise, often used after wrist injuries.

6. Bear plank with loop. In a bear plank, loop the band around your wrists and step one hand out to the side and back, keeping your hips still.

15 inch loop: lower body

7. Glute bridge. Place the loop just above your knees. Lie on your back, knees bent, and lift your hips while pressing your knees gently outward. Our glute bridge vs hip thrust guide explains how to progress it.

8. Clamshell. Loop above the knees. Lie on your side with knees bent and lift the top knee, keeping your feet together. See our clamshell exercise guide.

9. Lateral walk. Loop above the knees or around the ankles. Sink into a quarter squat and step sideways. Our monster walks guide covers band placement.

10. Fire hydrant. Loop above the knees. On hands and knees, lift one knee out to the side, keeping it bent. Our fire hydrant exercise guide explains form and variations.

11. Banded squat. Loop above the knees. Squat while gently pushing your knees out against the loop.

12. Standing kickback. Loop around both ankles. Holding a wall, take one leg straight back, squeezing the glute.

30 inch loop: full body

13. Seated row. Sit with your legs straight and the loop around your feet. Pull the loop toward your lower ribs, drawing your shoulder blades back.

14. Chest press. Place the loop around your upper back and under your arms. Hold each side and press forward.

15. Overhead press. Stand on the bottom of the loop with one foot. Hold the top with one hand at shoulder height and press up.

16. Bicep curl. Stand on the loop with both feet and curl the top end toward your shoulders.

17. Deadlift. Stand on the loop with feet hip-width apart. Hinge at the hips and hold the loop with both hands, then stand tall, squeezing your glutes.

18. Pull-apart. Hold the loop in front of your chest with straight arms and pull your hands apart until the loop touches your chest.

Two 20-minute routines with the 3 piece set

Routine A: Lower body and core

Routine B: Upper body

With a CanDo band exercise loop 3 piece set, you can alternate the two routines two or three times a week, with a rest day between sessions. Our resistance band leg workout and guide to sets and reps have more ideas for building your plan.

How to progress with loops

Because each set is one color, you need other ways to make loop band exercises harder:

1. Add reps, up to about 20 per set
2. Slow down, taking four seconds on the return
3. Add a pause at the hardest point of each rep
4. Move the loop lower, for example from above the knees to the ankles for lower body moves
5. Use a shorter loop for the same exercise, if the movement allows
6. Move up a color when 20 controlled reps feel easy

Safety, latex and care

Latex allergy

Retailers list the CanDo band exercise loop as made of natural rubber latex, and some listings mark it clearly as not latex-free. If you or anyone in your household has a latex allergy, choose a latex-free alternative instead. CanDo makes latex-free versions of some of its flat bands, so ask your supplier what is available.

Inspect before every use

• Check each loop for nicks, small tears, thin spots and sticky or brittle patches
• Replace any loop that shows damage. A snapping loop can sting or hit your face
• Keep loops away from sharp jewellery, long nails and rough floors

Care and storage

• Store your loops in a cool, dry place out of direct sunlight
• Keep them away from heat sources, oils and lotions, which can weaken latex
• Wipe them with a damp cloth if needed and let them air dry
• Follow any care instructions that come with your set

Safe technique

• Keep the loop away from your face, and never let go while it is stretched
• Do not overstretch the small loop beyond what feels comfortable and controlled
• Move slowly, especially on the return
• Stop if you feel sharp pain, and follow your physiotherapist’s guidance after injury

Some listings also carry a California Proposition 65 chemical warning, which is common for latex products sold in the United States.

Buying tips

• Check the product code and color. Some listings mix up colors and set types, so make sure the code matches the color you want
• Check the sizes. The standard set is 10, 15 and 30 inches. One listing mentions a 20 inch loop, so confirm before ordering
• Start one color lighter than you think if you are unsure
• Consider two sets in neighbouring colors, one for arms and one for legs
• Check latex needs before ordering for anyone with an allergy
• Compare prices. Retailer prices for the same set vary widely

If you also want measured resistance for rehab, our guide to the CanDo AccuForce exercise band explains how its built-in force indicators work.

Who is the 3 piece set for?

It is less suited to anyone needing very heavy resistance, for whom heavier loops or weights make more sense, and to anyone with a latex allergy.

Common mistakes

• Choosing the wrong color for your main goal, such as black for shoulder rehab
• Using the 10 inch loop for leg exercises, which can be uncomfortably strong and pinch the skin
• Letting the loop roll on the thighs. Flatten it before each set
• Rushing the return, which wastes half the exercise
• Ignoring wear and tear until a loop snaps
• Storing loops in a hot car or sunny window

The bottom line

The CanDo band exercise loop 3 piece set gives you three ready-to-use latex loops, 10, 15 and 30 inches long, in a single resistance color. The small loop handles shoulders and arms, the medium loop handles hips and glutes, and the large loop handles full-body moves like rows, presses and deadlifts. With 18 exercises and two simple routines, it can cover a complete home programme.

Choose your color carefully, check the product code, inspect the loops before each session and store them away from heat and sunlight. For me, swapping long flat bands for pre-formed loops removed the fiddly knot-tying that used to eat into every short workout. If you want the simplest possible band kit, the CanDo band exercise loop 3 piece set is hard to beat.

Frequently asked questions

What is in the CanDo band exercise loop 3 piece set?

Three pre-formed latex exercise loops in one resistance color: a 10 inch loop for upper body exercises, a 15 inch loop for lower body exercises and a 30 inch loop for full-body exercises. Retailers describe each as 3 inches wide.

What colors does the CanDo band exercise loop come in?

The color sequence runs from yellow (x-light) through red (light), green (medium), blue (heavy) and black (x-heavy), with silver and gold at the heaviest end. Not every seller stocks every color.

Which color should a beginner choose?

Red suits most beginners for upper body and rehab work, and green suits most beginners for glutes and legs. If you are recovering from injury or very new to exercise, start with yellow or red.

Is the CanDo band exercise loop latex-free?

No. Retailers list the loops as natural rubber latex, and some listings mark them as not latex-free. People with a latex allergy should choose a latex-free alternative.

What is the difference between the 3 piece set and the 5-piece set?

The 3 piece set gives you three lengths in one color. The CanDo band exercise loop 5-piece set usually gives you several colors, often in one length, though sellers describe it differently. Check the product code before ordering.

What exercises can I do with loop bands?

Loop band exercises include glute bridges, clamshells, lateral walks, fire hydrants and squats for the legs, and rows, presses, curls, pull-aparts and rotator cuff exercises for the upper body.

How long do CanDo exercise loops last?

With careful use and storage away from heat and sunlight, loops usually last many months. Inspect them before every session and replace any loop with nicks, tears or sticky or brittle patches.

Can I use the 3 piece set for physiotherapy?

Yes. The loops are widely used in clinics and for home exercise programmes. Follow the colors and exercises your physiotherapist recommends.

What’s next?

Reading is the easy part. Pick one of these and do it today.

Use a free toolWorkout Schedule PlannerLay out a realistic training week in about thirty seconds.Follow a plan4-Week Beginner ProgramShort sessions, walking and rest days, laid out day by day. You can get each week by email too.Read nextCanDo AccuForce Exercise Band: How the Force Indicators Work, Colors, Exercises and Buying GuideThe guide that fits best with this one.