Start by adding your resistance bands in Settings. Give each band a name, set its resistance range, and pick a colour. Once your bands are set up, head back to the home screen and hit Generate Workout Plan.
Every time you finish a workout, BandTether saves your reps and bands so it can suggest what to aim for next time.
BandTether automatically suggests your next target based on how your last session went. Here's the logic in plain English:
The key rule: you only advance when all your sets are consistent. One great set isn't enough β hit the target across the board.
After a period of hard training, BandTether will suggest a deload week. This is a lighter week designed to let your body recover so you can come back stronger.
During a deload, BandTether drops the resistance (lighter band) and reduces your target reps. If you're already on the lightest band, it just reduces the reps instead.
Deload sessions are tracked separately and don't affect your normal progression β so your next regular workout picks up exactly where you left off.
Your streak counts how many days in a row you've trained. There's a 3-day grace window between sessions, so you don't need to work out every single day β just keep showing up regularly.
To protect your streak when life gets in the way, you earn a streak freeze for every 10 sessions you complete. If you go too long without a session, a freeze kicks in automatically to save your streak β no action needed on your part.
You can see how many freezes you have available on the home screen.
Once you've outgrown your heaviest single band, BandTether will suggest using two bands at once to increase resistance. This is called stacking.
BandTether always finds the lightest combination heavier than what you're currently on β so you're never jumping further than you need to.
Stacked bands are shown as coloured pills in the app so you can see exactly which bands to grab.
In the Workouts tab you can build your own custom workouts β choose exercises, set the number of sets, and organise them however you like.
BandTether can generate a session for you using a training split (e.g. Upper/Lower or Push/Pull/Legs), or you can switch to My Plan to have it pull directly from the workouts you've built yourself.
Both approaches track your progression the same way β it's just about how much control you want over the exercise selection.
The Progress tab shows your workout history and personal stats. You can filter your history by focus (e.g. Push, Pull, Legs) to see how different muscle groups are developing.
BandTether also tracks volume, muscle balance, and personal milestones β unlocking achievements as you hit them.
When you create an account, we store your email address and the workout data you enter β bands, sessions, custom exercises, and saved workouts. No other personal information is collected.
Your data is stored securely in Supabase, a hosted PostgreSQL database. Without an account, data is stored only in your browser's local storage.
We do not sell, rent, or share your data with any third parties. Supabase is the sole data processor and operates under its own privacy policy.
You can delete your account and all associated data at any time from the Danger Zone in the Settings tab. Deleting your account permanently removes your email and all workout data from our servers.
Questions? Email daniel@bandtether.com.
BandTether is provided for informational purposes only and does not constitute medical advice, diagnosis, or treatment. Always consult a qualified healthcare or fitness professional before starting any exercise programme, particularly if you have pre-existing health conditions, injuries, or concerns. Exercise carries inherent risk β by using this app you accept full responsibility for your own safety and wellbeing.
Add bands lightest β heaviest. Drag β Ώ to reorder.
Quickly add bands from a supported brand.
Manually enter a custom band.