First, shipping was very fast and the company provided their number so you can reach them directly. Bands are incredible - very well made, sturdy and I expect these will last for many years. I think the scale of pounds per resistance bands is true to the rating. I would like something stronger than the red and black bands for squats and lunges.  Men will need heavier bands than women, especially for a lower body workout. It does come with a detailed book detailing the various full body workouts using the bands.  I will definitely be taking this with me on my work trips as I can do these in my hotel room.