That's a great question. The type of resistance would differ a little as the band pulls from the anchor while the weight pulls straight down due to gravity. The key is to make sure the exercise is challenging.

In the study, patients completed three sets of twelve repetitions. They chose a band resistance that made it difficult to complete the sets. Each set with each repetition lasting eight seconds - concentric (up) phase 3 seconds, isometric (hold) phase 1 second, and eccentric (lowering) phase 4 seconds.

You should choose a weight that you have difficulty completing the exercises.