Buzz
If you're setting up a home gym, we can guide you on how to begin and what to add later. But what if you prefer minimal equipment, just enough for a solid home workout? Start by identifying the type of exercise you enjoy. Kettlebells are a popular choice for compact home gyms, but they work best with routines that involve changing sets and reps, as you can't easily adjust the weight. Dumbbells, however, offer more versatility for strength training, though you'll need multiple pairs or an expensive adjustable set to begin.
Let’s simplify things and explore the fundamental options for each need.
A method for cardio is essential
While I’m a big fan of strength training, cardio arguably holds greater importance, making it the first thing to prioritize. Everyone should aim for a minimum of 150 minutes per week of any form of cardio, even if it’s just a daily brisk walk.
Ensure your chosen cardio activity is something you can tolerate or even enjoy. Which of these options can you see yourself doing for, say, 30 minutes, several times a week?
Walking or running: At the very least, you’ll need a good pair of shoes, along with comfortable clothing.
Dancing or aerobics videos: Comfortable shoes and a dedicated space to follow along.
Cycling: A spin bike or airbike.
Rowing: A rowing machine.
If you prefer another cardio machine, like an elliptical or ski-erg, the same principle applies. Always test it out before buying. Many budget-friendly, compact machines are poorly built and limit your range of motion.
Consider these options:
If money isn’t an issue: a Peloton.
For a more affordable option: The Sunny SF-B1002.
For a simple running shoe: Consider the Adidas SwiftRun or UnderArmour Charged Assert.
A method for performing pushing exercises
Pushups are the go-to pushing exercise, requiring no equipment and perfect for home workouts. Experiment with variations like diamond pushups or elevated pushups to increase difficulty as you progress. For alternative bodyweight push workouts, find a spot for dips. Dip bars (though bulky) or a pair of rings are excellent options.
To develop pushing strength in different directions, such as overhead or incline presses, weights are invaluable. Dumbbells are versatile, enabling bench presses, overhead presses, and more. While vertical pushing can be achieved with pike or handstand pushups, many prefer the simplicity of lifting kettlebells or dumbbells.
When purchasing weights, aim for something you can lift for 3 to 10 reps. As your strength improves, you’ll handle the same weight for 12 to 15 reps. If you need significantly more reps to feel challenged, it’s time to upgrade.
Perhaps one of these weights will suit your needs?
Bells of Steel adjustable competition kettlebell (26 to 70 pounds)
CAP Barbell enamel coated kettlebell (available in weights up to 70 pounds)
CAP Barbell 15 lb rubber hex dumbbells, or any of their heavier or lighter counterparts
A method for performing pulling exercises
While rows can be done with dumbbells or kettlebells, some of the most effective pulling exercises at home use your body weight. Pullups are a classic choice. If you’re not yet ready for full pullups, use a chair for assistance or try banded pullups, though I find chair-assisted versions more effective.
For pullups, a pullup bar is essential. Removable bars that fit into doorways are an option, but I highly recommend the type that bolts to the door frame. (Even in an apartment—just patch the holes before leaving.)
If pullups aren’t your thing, consider a suspension trainer like a TRX set. These are versatile for various pulling exercises, including bodyweight rows, which serve as an excellent pullup alternative. You can set up the TRX in a door frame or hang it from a pullup bar. Gymnastic rings are another option, though you might prefer using them outdoors for more space than a door frame provides.
Begin your pulling routine:
The official TRX set
Here’s a reliable doorway pullup bar from SPRI.
Or opt for a classic with gymnastics rings.
A method for leg workouts
Leg exercises can be challenging since your legs are powerful. Air squats quickly lose their effectiveness, and one-legged squats can strain the knees. (Personally, I’d avoid designing a workout around pistols or shrimp squats.)
Heavy weights are ideal for leg workouts. You can perform goblet squats with a large dumbbell or kettlebell, or use lighter weights for unilateral moves like Bulgarian split squats (with one foot on a bench behind you), lunges, or single-legged Romanian deadlifts. The leg exercises from our hotel gym workouts are excellent substitutes for squats and deadlifts.
One common mistake when purchasing home exercise equipment is choosing weights that are too light. While 10-pound or 25-pound dumbbells might suffice for upper body exercises initially, your legs require significantly heavier weights. Consider investing in a 50-pound dumbbell or heavier, or their kettlebell equivalents. A 24-kilogram (53-pound) kettlebell offers versatility, and a 32-kilogram (72-pound) one might be even better.
If feasible, a sandbag is another fantastic option. While not everyone wants a bulky bag that might leak sand in their apartment, it’s worth considering if you have the space and invest in a high-quality, leak-proof model. You can lift, carry, or even squat while holding the sandbag.
Never skip leg day:
I recommend an adjustable competition kettlebell (ranging from 26 to 70 pounds).
Here’s a 50-pound dumbbell. You might want two.
This sandbag can hold over 100 pounds (BYOS—bring your own sand, which costs about $5).
Accessories
While everything else is optional, they can still be beneficial.
Resistance bands are excellent for band pull-aparts, a pulling exercise that shouldn’t be your sole option but is fantastic for targeting your upper back. Similarly, booty bands aren’t the main focus for lower body training but work well for band walks (sideways or zig-zag steps with the band around your legs) as a warmup or supplementary exercise.
A bench is useful for Bulgarian split squats, foot-assisted pullups, and dumbbell bench presses. However, a regular chair can substitute for the first two in a pinch, and floor presses can replace bench presses.
A yoga mat can enhance your workout space. If you have a dedicated exercise area, consider interlocking rubber or foam mats for comfort and to prevent dumbbells from clattering or rolling when set down.
For those who enjoy jumping rope, a jump rope can expand your cardio choices. If core training excites you, an ab wheel might be a great addition. And if yoga or stretching is your thing, blocks, straps, and a quality yoga mat can enhance your practice.
Go all out:
Here’s an adjustable bench.
An ab wheel doesn’t need to be elaborate; this one works just fine.
I find my eliteFTS red bands more useful than any other band in my home gym.
