Your question was: How do I know when to progress to the next color band?
Our experts said: Gradual increase of resistance through the training program is the key to gaining strength. In general, the resistance level for each exercise should be matched to the strength capacity of the individual using a "rating of perceived exertion" or RPE ("moderate" intensity*). Exercise intensity is set with a 'multiple repetition maximum' (RM), or the amount of resistance that can be moved over a certain number of repetitions. This can range from 8-12RM for strength training to 20-25RM for rehabilitation. Once an individual can easily complete a prescribed number of sets and repetitions below the 'moderate' RPE level, progress to the next color level, and reduce the number of repetitions to the lower RM number.
*Moderate intensity on a Borg Scale is 12-14, while the Omni Scale uses 5.