Choose the band colour that matches your current strength and progress to heavier bands over time. Warm up before use and perform controlled repetitions to maintain form. Inspect bands for cuts or thinning before each session and replace if any damage is found. Clean with mild soap and water and air dry; store away from direct sunlight and heat. Combine bands for extra resistance or use with compatible handles/door anchors sold separately. For rehab exercises, follow the guidance of a qualified professional.