We can recommend what to buy next and where to start if you’re setting up a home gym. What if you only need the bare minimum of equipment to work out effectively at home? Find out if there is a particular workout you’d like to do first.
Kettlebells are frequently suggested for simple home gyms, but since you can’t gradually increase the weight, they work best with fitness regimens that require you to change your sets and reps. Dumbbells, on the other hand, allow you greater versatility when it comes to strength training, but you must purchase many pairs in various sizes simply to get started or opt for an expensive adjustable set.
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You need a way of doing cardio.
The first thing you should determine is that cardio is more crucial. Even if it’s only a brisk morning stroll, each of us has to engage in some form of cardio for at least 150 minutes per week. Make sure that the cardio exercise you select is something you enjoy doing.
If an elliptical or ski-erg are some of your other preferred cardio equipment, you get the point. Make sure you can test out whatever you decide before making a decision. The majority of the affordable, space-saving cardio devices are weak and don’t offer much range of motion.
A technique for performing pushups
The traditional pushing exercise is the pushup, and you may perform them unaided at home. Great! As you improve, try harder versions of the exercise, such as feet-elevated pushups or diamond pushups. Consider a dips spot for a new kind of bodyweight push exercise. You can get a set of rings or dip bars, which tend to take up a lot of room.
Though you might also want to perform overhead or incline presses to increase your pushing power in other directions. Here, weights are quite helpful. You can perform bench press, overhead press, and other exercises using a set of dumbbells.
Although you can master handstand and pike pushups, many people find it more convenient to press a great heavy kettlebell or a set of dumbbells.
Generally speaking, you should purchase weights that you can lift for three to ten repetitions. If you need to do much more than that to feel like you’re working hard, it’s time to move on. As you get stronger, you’ll be able to lift that same weight for 12 or 15 reps.
A pulling exercise technique
Although you can perform rows with dumbbells or kettlebells, some of the best pulling exercises you can do at home include using your own bodyweight. The traditional exercise is the pullup, which you can perform with assistance by placing your foot on a chair if you aren’t yet able to perform full pull-ups. Banded pull-ups are an additional option, though I like chair pull-ups better.
You’ll need a pull-up bar to perform pull-ups. There are removable bars that you can jam into a doorway, but it’s highly advised to use the ones that bolt to the door frame.
If pull-ups aren’t your thing, another choice is a suspension trainer like a TRX set. They work well for several pulling workouts, including a bodyweight row that is a terrific substitute for pull-ups. The TRX can be hung on your pull-up bar or used in a door frame. You can hang gymnastic rings from a pullup bar as well, but you might prefer to find a spot outside where you have more space than a door frame provides.
How to workout your legs
One-legged squats are usually difficult on the knees, and air squats won’t keep you occupied for very long.
Here, heavy weights are really useful. You can goblet squat with a big dumbbell or kettlebell, or you can use a lesser weight for unilateral workouts like lunges, single-legged or kickstand Romanian deadlifts, or Bulgarian split squats (where your foot is on a bench behind you).
Going too light when purchasing home exercise equipment might be the largest error people make. For upper body exercises, a set of 10- or even 25-pound dumbbells may be suitable initially, but you’ll need to use much higher weights to work your legs. So think about saving up for a 50-pound or larger dumbbell or their comparable kettlebells. You have a variety of alternatives with a 24-kilogram kettlebell (53 pounds). 72 pounds or 32 kilograms could be preferable.
Sandbags are a fantastic alternative as well, assuming you can afford them. Not everyone wants a large bag that could possibly leak sand into a corner of their apartment, but if you have a location for it and/or can afford a good-quality, leak-proof bag, you might want to obtain one. You can bear-hug the bag while lifting, carrying, or even squatting.
Take a look at these 10 pieces of equipment that are ideal for the little gym to help you decide what you actually need. However, keep in mind that not all of the items on this list are really necessary. Even with a simple setup that only includes necessities like a bench, some dumbbells, and resistance bands, you can get a wonderful workout.
1. Training Bench
An adjustable platform called a training bench is used for lifting weights. The backrest should be adjustable, allowing you to change its angle from flat to incline. You may find a variety of benches online, but you should search for one that is well-built and has simple adjustment options. At least two of these might be required for a personal training studio.
2. Set of kettlebells
Dumbbells stimulate a similar muscle profile to those of the core; however, kettlebells activate a slightly different muscle profile.
1 They may not be exceptional, but they are well-liked and worth buying. There are several weights, sizes, and even shapes available for kettlebells.
3. Pull-Up Bar and Frame
Use this to perform pull-ups and chin-ups. You’ll save money and space if you find a squat rack with a pull-up bar on top.
Purchase some sort of cardio apparatus. You might be able to add a variety of machines if you can afford it. The treadmill, however, is a wise choice if you can only afford one.
5. Set of Dumbbells
This is most likely the purchase you should make for your gym. Depending on who will be using them, choose a set of dumbbells that ranges in weight from extremely light to very heavy. Choose from a range of sizes, forms, and materials for your dumbbells now, including straight metal, plastic-coated, multicolored, and more. To save space, purchase a set with a rack.
6. Barbell Set
You have two choices for barbells: a set of fixed or readily adjustable barbells with a smaller bar, or the Olympic bar (a 55-pound bar for males and 45 for women), a squat rack, a bench press rack, and removable plates if you can afford them. A rack for storage is certainly necessary.
7. Fitness Ball
A fitness ball can be used for many activities, notably core-strengthening ones. Exercises like chest presses, bicep curls, dead bugs, and plank knee tucks become more difficult in terms of stability. So, add it to your collection of exercise gear.
8. Stationary Bicycle
For cardiovascular endurance training, the stationary bike is an alternative to the rowing machine and treadmill. A bike offers a low-impact method to increase heart rate. 2 These three machines each place a somewhat different emphasis on neuromuscular methods of achieving aerobic fitness.
9. Rowing Machine
A total-body rowing machine has many uses. The rower delivers a head-to-toe workout, working the legs, core, and upper body, in contrast to the cycle and treadmill which concentrate more on the lower body. Additionally, it provides another low-impact cardio option and aids in calorie burning.
Include smaller pieces of equipment like a rollout wheel for the abs, a wooden bar for stretching the upper body, and bands and tubes for resistance training (especially good for working the glutes).