Lifting
Are you looking to gain strength and build muscle? If so, you will want to have access to gym equipment. While belonging to a gym or fitness center can be motivating and create community, it can also be a hassle dealing with traffic on your commute or waiting on others for equipment when your time is valuable. Creating a space within your home can make getting strong and fit more accessible and efficient.
So, how do you decide what gym equipment to get? What pieces are worth the investment to achieve your fitness goals? And, what are the benefits of having a home gym?
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When making the decision on what gym equipment is best for you, it’s important to consider the following:
Your budget will play the biggest role in creating your home gym. You can get away with investing a couple hundred bucks to have a well-rounded workout room. You can also spend thousands of dollars to have multiple pieces of top of the line equipment. Fortunately, you can work with a small budget or a big budget to create the home gym you desire. Aside from the brands listed below, you can also get equipment from big box stores, Facebook Marketplace, and even gyms that are going out of business (often big discounts here!).
Your space primarily influences how much equipment you can bring in. If you are working out in a studio apartment, your gym equipment is going to be a little bit different than if you have a garage gym or an entire room dedicated to fitness. The good news: you can achieve your goals in both spaces regardless of size!
Your goals play an integral role in deciding what’s worth your hard earned money. If you have a goal of increasing your barbell deadlift, you’ll want to have access to a barbell and plates. Whereas, if you’re looking to improve your overall fitness, you’ll likely be able to get away with some adjustable dumbbells or a few kettlebells.
Although the equipment listed below can all be beneficial for gaining strength and muscle, the same goes for those who are interested in investing in cardiovascular equipment. For example, if your goal is to improve your running fitness, you might benefit more from a treadmill than you would a rower or ski erg.
Coming up with the best home gym equipment has been a challenge. But I’m confident that by investing in at least one of these modalities listed below, you will be able to achieve the progress you seek alongside an effective training program.
Please note: all of my recommendations are my thoughts only. I am not affiliated with any of the brands or products listed below.
Adjustable dumbbells are super convenient because they are compact in size and you can generally have access to a range of weights from 5-55 lbs. If you have a smaller space or prefer to have all of your weights on one handle, adjustable dumbbells are my first recommendation to add to your home gym. I personally own and use the Bowflex Adjustable Dumbbells. I also have clients who use and enjoy the Core Adjustable Dumbbells.
Regular dumbbells are excellent, as well, although they take up more space and are typically more expensive to get a wide range of weights. If you do go through the route of getting multiple sets of dumbbells, I recommend going for 1-2 sets of relatively lighter dumbbells and 1-2 sets of relatively heavier dumbbells. This recommendation will vary person to person, but I would consider sets between 5-15 lbs for lighter and 25-45 lbs for heavier. This will give you more flexibility for both upper and lower body exercises.
Kettlebells are a versatile piece of equipment. You can use them for nearly every muscle group and they are easy to stow away. I personally enjoy using kettlebells if I am looking for an efficient, full body workout.
If you choose one kettlebell, I suggest opting for a medium sized weight, aiming for 20-30 lbs. If you are wanting 2-3 kettlebells, I would consider investing in one lighter (10-15 lbs), one heavier (35-60 lbs), and one medium (20-30 lbs) sized weight.
You can purchase kettlebells from any brand. Amazon, Dick’s Sporting Goods, Walmart, and other similar stores have decent options for kettlebells.
While mini loop bands may not be the ultimate choice for gaining strength and muscle, they can be a helpful tool. I suggest using mini loop bands for warm-up exercises such as lateral walks, glute bridges, etc. Aside from being a helpful warm-up tool, they are compact and versatile to throw in your bag while you are traveling or on the go.
Mini Loop Bands are another piece of equipment that you can order from nearly any website or brand. Bands are bands are bands, in my opinion. They do wear out over time, especially if you keep them in your non-temperature controlled garage gym like me, but they are one of the most affordable pieces of equipment you can own.
Similar to mini loop bands, long loop bands are excellent as an alternative to a cable machine, especially if you already have a squat rack you can loop the band around. Long loop bands can come in handy for exercises like assisted pull-ups or any cable machine variation.
Long Loop Bands can be found and purchased from nearly any reputable website or brand.
Investing in a barbell is essential if you wish to improve your bench press, deadlift, back squat, or other compound lifts that require a barbell. When shopping for a barbell, I would recommend going with a reputable brand such as Rogue or REP Fitness. These brands offer top quality equipment that will outlive both of us.
A general barbell from either one of the brands listed above will be great, but you can get even more specific based on your needs (barbells for powerlifting, body building, CrossFit, etc.). I personally like having knurl on my barbell to help with grip, as well as use it as a cue for hand placement.
If you have the space for a squat rack, I highly recommend investing in one if you are adding a barbell to your repertoire. I originally purchased a fold-in rack for my garage gym, which I love. Although, I no longer use the fold-in portion. It just stays open year-round. If you have space to have a free standing rack, go for it!
Although you can get a squat rack from nearly any fitness brand, I, again, recommend Rogue or REP Fitness as they are top quality and sturdy. Depending on how much space you have available for your home gym, I recommend browsing the squat racks that fit your needs. The options are truly endless if you need a fold-in, free standing, tall, short, half, or full rack.
If you are purchasing a barbell, you are going to need plates. As a minimum, I recommend getting a set of 5s, 10s, 25s, and 45s. For additional weights, I recommend 2.5s, a second set of 10s, and a second set of 45s.
I recommend purchasing plates from the same company you bought your barbell from to ensure the weights fit on properly. Trust me, I learned that one the hard way on Facebook Marketplace several years back.
An adjustable bench makes upper body exercises more versatile. You can do all flat bench AND incline bench exercises within one piece of equipment. I use this bench from REP Fitness, which I love. If you are looking elsewhere for a bench, I recommend paying attention to the height of the bench (are your feet going to be dangling when you’re lying on your back? This is important to avoid.). Aim for 16.5”-17.7” in height.
A flat bench is also doable and can double as a bench/box combo, but it limits you to only flat bench exercises. Incline bench activities would be eliminated, which may not be the worst thing in the world, but I do find an adjustable bench to come in handy for variety and support.
If your fitness goals involve trail running, hiking, functional fitness, or longevity, a box can be a great tool to implement variations of step-ups, as well as plyometrics or power/explosive exercises. I recommend using a soft box because it’s just that: softer. If you’re like me and eat sh*t every once in a while while doing box jumps, having a soft box can be nicer on the shins than a wooden box. Speaking from experience.
I use the REP Fitness 16”/20”/24” box, which suits my personal needs. I would start out with this size box because it’s versatile and it’s likely higher than your average step stool or stairs in your home. If you need a lower step, you can always revert back to what you already have access to in your home. The 3-in-1 medium sized box gives you options for step-ups, incline push-ups, and can double as a box/bench combo for some exercises.
A pulley system is something I just added to my garage gym this year. I had previously been hesitant to purchase one because reviews can be a bit critical. It’s important that you consider the height of your pull up bar or squat rack that you plan to attach it to. This will ultimately make or break your experience with the pulley system.
The pulley system I use came with attachments, but if you purchase one that doesn’t have attachments, I recommend buying a single handle, wide/long bar, and a rope at minimum.
Barbell clips help keep you safe and stable when you are squatting, deadlifting, rowing, etc. These are a must-buy if you have a barbell and plates.
Although I often don’t use these in Kathletics Trail or Sustainably Fit, I do use them with some of my 1:1 clients who are pregnant or postpartum. Stability balls are generally more affordable and can be used for a variety of core exercises.
Medicine balls and slam balls can offer an alternative for power or explosive exercises and core exercises. For core exercises, I would opt for a 8-15 lb ball. For power exercises, I would opt for a 15-20 lb ball.
Suspension straps, like the TRX, can be a helpful piece of equipment if you are new to fitness, trying a new exercise, or would like some assistance with an exercise.
I’m a big fan of hex bars for functional training and for explosive exercises. Using the hex bar for squats or deadlifts can be a great alternative for those who may have previous back or knee injuries and are getting back into squatting and hinging patterns.
Although some sort of gym equipment will be necessary to continue to gain strength and build muscle over months and years, you can still get an excellent workout in without equipment. Body weight exercises can be effective for those who are new to fitness, want to get some quick movement in, or have limited access to equipment. Remember: something is always better than nothing. I would rather have someone complete a body weight workout over not working out at all.
Now after going through all of the potential options for your home gym, you might be questioning what the benefits are.
When you don’t have to deal with commuting to the gym, waiting for equipment to open up, or showering in a public fitness center before heading to work, it makes it much more accessible to get your workout done on your own terms. You also don’t have to rely on the gym’s designated hours to go to the gym. Maybe your work schedule requires you to workout at weird hours, or maybe you like to workout at 10pm. Having your gym right there allows you to lift on your own time.
One of the biggest deterrents of people choosing not to go to the gym is because of gym anxiety. People aren’t sure where to go, how to use equipment, or are afraid someone is judging their exercise form. While I understand gyms are generally welcoming and the staff is usually more than happy to help navigate the floor, building out a home gym can be an excellent alternative. Having the combination of a home gym and the guidance of Kathletics on your side? Gym anxiety, be gone!
Yes, investing in gym equipment is not cheap, but have you seen some of these gym membership prices?! $100-$300/month just for the bare minimum is wild. Your gym equipment will outlive you and I both, AND your investment will pay off in the long run. You can also choose to resell your gym equipment in the future if you’re looking to make upgrades, move to a different space, or decide to go back to a commercial gym.
Ultimately, creating a home gym is an investment. But it’s an investment in your health. If it’s going to allow you the freedom to get your workouts done more effectively, efficiently, and on your own time, it will pay off.
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