Access to a full gym is fantastic - but it can be a barrier to training in certain seasons of life. Whether you simply prefer training at-home, or it’s the right fit due to commute, busy work season, or caregiving responsibilities - you can do A LOT with a relatively small amount of equipment.

Read on for my recommendations and decide what’s right for you.

Sturdy Box, Bench or Chair

A sturdy bench, box, chair or table can serve multiple purposes in your home gym!

Look for something:
14”-20” in height
can support your bodyweight (plus any weights you’re holding)
won’t slide (place on non-slip surface or against a wall)

Good for: step-ups, supported rows, hip thrusts (with a rolled up yoga mat for padding)

Cost: $0 - assuming you have something that fits the bill around your home.
If you’ve got more cash to burn…
- A weight bench (usually 17-19” high) works well too but can be $50-600+ (quality, weight ratings, and features vary widely)
- A multi-height plyo box (wooden or padded options are out there) will run you $60 to $25 depending on size. These are better if you want to do things like box jumps.

Long Loop Resistance Bands

Also called “pull-up assistance bands”, these long loop bands typically come in sets of 4-5 different thicknesses

They offer a range of resistance (thicker = more resistance) and can be used for huge variety of movements.
If dumbbells (DB)or kettlebells (KB) aren’t in the budget right now, these are relatively low-cost and low-storage space option. You can also use them in combination with your DB or KBs to add more challenge.

Good for: squatting, hinge, pushing, pulling and core exercises

Cost: $25-$40 for a set
Bonus: if you have a sturdy post or anchor point (squat rack, secure bolt on rafter, etc), you can use them for even more (think: pallof presses, banded lifts or chops, pull downs)!

One thing you should know: bands are DIFFERENT loading-wise than weights. The amount of resistance depends on how much tension you place on the band - so it is harder to measure progress. In addition, tension varies throughout the movement. When the band is MOST stretched, it offers the MOST resistance - when there is little/no tension on the band, it offers very little resistance.

Dumbbells or Kettlebells

Good for: squats, step-ups, lunges, RDL variations, hip thrusts, bridges, rows, presses, core work, carries

Cost: $15-$80+ per individual dumbbell/KB (depends on weight & brand)
Tip: I’d recommend a light, medium, and heavy weight option. Light or heavy is RELATIVE to you - there is no perfect one-size-fits-all answer to “how heavy is heavy”. See my IG post for a tip on HOW to choose a weight for those!
You can get by with a single for each weight, or doubles if it’s in the budget.
- If you’re purchasing doubles: remember that you might be able to use “two lighter DB’s” to create the same weight (either holding one in each hand, or in a duffel) - so you may want to shift weights slightly to broaden your options.
- EXAMPLE: if I were thinking of buying 15#, 20# and 30#… I can also “create” 30# by using both 15# weights. Instead I might want to buy 15#, 20#, 35#.

What about adjustable dumbbells or kettlebells?

If you’re dedicated to working out at home and have the funds, they are a great option. They can be used for a wide range of exercises and continue to bump weight up as you build strength.

Pros:

adjustable weights can offer a huge range (usually 5 lb to 40-60lb) of resistance - so you won’t “grow out of them” for a looooong time.
require minimal storage space vs. multiple individual dumbbells

Cons:

higher cost upfront ($200-$500)
shape can be a bit awkward vs. typical hex dumbbells for certain movements
need to adjust the weight between exercises

Duffel Bag or Backpack

A duffel bag, backpack or sturdy canvas bag can help you make the most out of your weights.

Load it up with your dumbbells, kettlebells, or stuff from around your house. This gives you loading options beyond the weights that you’ve got available.

**Good for:** step-ups, lunges, squats, RDLs, hip thrusts, rows, core (check out: drag-through planks or sandbag drag crawls!
**Cost:** $0 - assuming you’ve got something at home.
**Tip:** search “sandbag” variations of different exercises. While sandbags built for exercise have fancy handles, you can likely use **similar** grip/positions with your plain old duffel.

BONUS: Furniture Sliders

Sliders can be used for several fun and challenging movements (especially for core and lower body) - at little to no cost.

Good for: single leg movements (lateral slider lunges, reverse slider lunges, slider RDL variations), hamstrings (slider hammy curls), core (plank variations, mountain climbers, tucks)
Cost: $0-$10
Tip: You can buy furniture sliders ($8-10 at home improvement stores), exercise sliders ($10-15) OR use what you’ve got at home. Rags or washcloths work well on wood floors, and paper plates or Frisbees work well on carpet.

BONUS: Upper Body Pulling Equipment

If you have the means and proper space for mounting, it can be nice to have a pull-up bar and/or a suspension trainer (the most popular brand is TRX - but there are others).

Suspension Trainers

Suspension trainers are a way to make bodyweight movements more challenging - you dial difficulty by changing the angle of your body, or variation of the exercise

Good for: upper body pulling (rows or “L-sit” pull-up/chin-up), pressing, and core
Need to know: it’s IDEAL to mount them on a ceiling, squat rack or pull-up bar. You can do some movements with the doorway mount - but not all
Cost: $60-$120 depending on brand

Bedsheet TRX

Popularized during the pandemic, you can use two bedsheets and sturdy doorframe to “diy” a suspension trainer.

Good for: rows, chest presses, bicep and tricep work (limited vs. full suspension trainer due to having to grip the sheet & set up on door frame)
Cost: $0 (assuming you’ve got 2 extra bedsheets lying around)
Tip: there are lots of “how to” videos out there - but I’d add the extra safety tip of make sure you’re pulling in the OPPOSITE direction of the door swing - further preventing it from opening on you.

Pull Up Bars

In addition to pull-ups or chin-ups themselves, a sturdy pull up bar can be used for…

Good for: pull-ups, chin-ups, hangs (core, grip). Combined with bands, you can also do pulldowns, high/low chops, and more.
Cost: $30-$200 depending on type (door mount vs. wall-mount)

Minimalist Home Gym Equipment