You will find several resistance band suppliers by searching online for Cando resistance bands or you can find bands at your local Walmart.
For most people starting and doing the training exercises, we recommend using the red (light resistance) and/or blue (heavy resistance) bands and applying about 70-80% of your strength so you can maintain the prescribed exercise positions. This should be sufficient for most people, but there are exceptions, of course. It should be all you can do strength-wise to maintain any of the exercise positions for 10-15 seconds.
For example, if you can maintain or “hang-out” in these positions for 30 seconds or more, then you need more resistance. It is natural to want to use the heaviest bands available; however, it would be better to use the red, green and/or blue bands and combine them if you need more resistance. (Also, to get more resistance, you can usually step further away from the pole or fixture where the band is attached.)
The silver and gold bands are extremely strong, and most people will not be able to reduce their resistance level if they need to. Just like working with weights, it is better to have several 10-pound plates rather than 45-pound plates … you have more options. The same principle applies to resistance bands.
When you purchase a program you will get detailed video instructions on how to use the bands for each of the exercises.