Training guide
How to do accommodating resistance training.
Compare bands, chains, and the integrated PowerCurve system. Understand the setup, the changing load, and what to record.
By PowerCurve Strength Systems · Updated September 19, 2026
Start here
One training concept.
Several ways to apply it.
The old way of performing accommodating resistance training is adding bands or chains to a compatible strength-training setup. The setup is often improvised and the total load lifted is usually estimated.
The new way is PowerCurve Strength Systems, a platform designed to combine plate loading with independently adjustable, measurable band resistance.
Choose the PowerCurve method when you are ready to take your training to the next level and build a strength program with intent instead of estimates.
This guide builds a programming foundation; exercise-specific setup and loading should follow the equipment instructions and qualified coaching.
Getting started
The PowerCurve Way
Define the exercise and purpose.
Decide what you want to train and accomplish. If needed, have a qualified coach assess your performance and help build a training program to meet your goals.
Configure your specific setup.
Set the machine adjustments for your specific lift. Adjust the barbell hooks, spotter arms, and cable arms based on your height and desired range of motion. Use the suggested starting points as a reference, and fine-tune the settings for your body and training goals.
Check the resistance across the movement.
Record the base load and how the variable contribution changes at defined positions. The variable load will be highest at the top of the lift and lowest at the bottom. The cable arms can be lowered if a higher load at the bottom and top is desired.
Record enough detail to recreate it.
Log the exercise, plate load, max band load, and hole positions of bar hooks, spotter arms, and cable arms. For even more detail, record both minimum and maximum band load to capture the full resistance range.
Lift with intent.
An accommodating resistance load will feel different than a typical constant resistance (plate only) load. Focus on driving through the entire lift all the way to lockout.
Review and progress.
Review your strength progression and increase loads as desired. The bias of weight plate vs. band load can be altered from week to week to keep the body guessing and adapting. For example, a 200 lbs. lift can be an even 50/50 plate/band split one week, and a 75/25 split the next. The variability can help the body adapt and grow.
Program for success.
Use the variables and load bias to build a specific program designed around your goals. Contact us or a qualified coach for help with designing the program.
Common questions
Accommodating resistance explained.
What is accommodating resistance training?
Accommodating resistance changes external resistance through a movement. Bands and chains are common ways to add a variable component to a barbell lift. The resulting profile depends on the exercise and equipment setup.
Do I need PowerCurve to use accommodating resistance?
Compatible racks, bands, or lifting chains can support conventional setups. PowerCurve Strength Systems offers a premium integrated approach for facilities that want independently adjustable plate and band loading with a visible band-load display for real time measurement.
How do I measure band resistance?
A band color is not a universal force measurement. With a conventional setup, use an appropriate force-measurement device and a consistent measurement procedure at defined positions. Record the band, anchor positions, stretch, and whether the reading is for one side or the complete setup. This measurement must be repeated for all desired lifts. PowerCurve integrates band-load measurement directly into the equipment, and displays the load in real time for every lift, at every position.
How much band or chain resistance should I use?
There is no single percentage that fits every exercise or athlete. A qualified strength coach can select a starting load based on the lift, training goal, experience, and resistance at different positions. Record the plate load and variable contribution separately instead of treating band color as a weight prescription.
How is PowerCurve different from attaching bands to a rack?
PowerCurve integrates a dedicated band path, stackable band loading, independent plate and band adjustment, and band-load displays. Conventional setups can also be measured and reproduced, but require the user to document and recreate the attachment geometry. PowerCurve uses one length band for every lift, and shows the exact band load as you lift.
Does accommodating resistance always match my strength curve?
A changing resistance profile does not automatically match your ability to produce force at every point. PowerCurve gives you the ability to understand exactly how the variable resistance is applied, and fine tune your setup for your specific strength curve.
Where can I try or buy PowerCurve?
Contact us directly for a demo or more information.