An exercise rod device comprises an elongate, flexible body portion and a pair of grip sections positioned on opposite ends of the rod. At least one of the grip sections is configured to allow a user to grasp an end of the rod when performing exercises. At least one of the grip sections includes indicia associated therewith, the indicia dividing the grip section into at least two distinct force zones, the force zones providing differing force responses when engaged by a user when flexing the rod.