Changing Resistance

Objective

Learn how to safely and efficiently change and balance the resistance levels on your BodyFly system using the included magnetic tool and key.
By mastering this process, you’ll be able to personalize your resistance from 10 to 100 pounds per cable arm — customizing your training for upper, lower, and core workouts.

Topics Covered

1. Understanding Cable Resistance (Color-Coded System)

BodyFly uses a color-coded resistance system designed for all training levels:

  • Green: Light resistance — ideal for beginners, warm-ups, and recovery sessions.
  • Yellow: Moderate resistance — perfect for toning and general strength building.
  • Red: Heavy resistance — built for advanced users, athletes, and high-intensity workouts.

Each color-coded shock represents a progressive resistance curve that provides smooth motion through the entire range of movement.

2. Resistance Range

Each BodyFly arm provides between 10 and 100 pounds of total resistance.
The shocks can be swapped in pairs or individually to fine-tune your intensity for each exercise type:

  • Upper Body: Moderate (Yellow) or Heavy (Red).
  • Lower Body: Heavy (Red) for legs and glutes.
  • Core/Cardio: Light (Green) or Moderate (Yellow) for mobility and endurance work.

Each BodyFly comes with a Shock Pack that includes 36 shocks in total.

3. Tools You’ll Use

Your BodyFly package includes:

  • Magnetic Tool: Used to easily grab and remove the shocks from their chamber.
  • BodyFly Key: Opens the resistance door for safe access.
  • Shock Blocks (x4): Hold the shocks securely in place during use.

Always keep these tools together in your BodyFly storage kit.

4. Step-by-Step Resistance Change Guide

  1. Inspect:
    Ensure your BodyFly unit is not under tension. Place it flat on a stable surface or standing upright with the carry handle facing upward.
    Visually inspect cables and connection points before making adjustments.
  2. Unlock the Door:
    Insert your BodyFly key into the resistance door lock and turn it counterclockwise to open.
    The door will release slightly, giving you access to the internal shock chamber.
  3. Remove Shock Blocks:
    There are four shock blocks securing the shocks.
    Carefully remove all four and set them aside in a safe place — this allows you to remove or replace shocks freely.
  4. Use the Magnetic Grabber:
    With your magnetic tool, attach it to the top of the shock you want to remove.
    The magnet ensures a firm, safe grip without requiring manual pulling.
    Gently lift the shock straight out to avoid scraping or damaging internal fittings.
  5. Select & Insert New Shocks:
    Insert the shocks that deliver the resistance level you plan to train with.
    Slide each replacement shock vertically into its designated chamber. Each shock is labeled to match one of the 12 shock ports and must be installed in the correct order to produce the proper resistance output.
    Make sure each shock is seated securely and evenly.
  6. Replace Shock Blocks:
    Reinsert all four blocks back into their original positions over the shocks.
    They act as stabilizers and must be installed before the door is closed.
  7. Close and Lock the Door:
    Gently close the resistance door until it clicks into position.
    Use the BodyFly key to lock it by turning clockwise.
    Give the door a light pull to ensure it’s properly latched and secure.
  8. Final Check:
    Pull each cable handle slowly to test resistance. Ensure smooth motion and equal resistance on both sides before starting your workout.

5. Balancing Resistance

  • Always adjust both sides evenly to avoid joint strain or muscular imbalance.
  • Use a Resistance Log to record your setup each time you change shocks.

6. Progressive Overload Strategy

To continue improving:

  • Gradually increase resistance or volume (sets/reps) every week.
  • Combine resistance changes with goal-based workouts — such as endurance, power, or strength phases.

7. Safety Notes

  • Never twist or pull cables abruptly — always move with control.
  • Avoid forcing the door closed; check alignment first.
  • Store unused shocks in their protective sleeves to prevent dust or damage.
  • Contact BodyFly support if you experience uneven tension or sticking during use.

Activity

  1. Adjust your resistance levels for three key training zones:
    • Upper Body: Bicep Curl (Moderate)
    • Lower Body: Squat (Heavy)
    • Core/Cardio: Torso Twist (Light)