Whether you're a gym-goer or you just started working out at home it's always good to have some home equipment. You're eventually going to want to ramp up your bodyweight workouts.
Now I'm not saying that bodyweight workouts aren't great nor effective.
They are!
But you never know when you'll have to get in a quick workout at home or you might not have the time for the commute to the gym.
I want to take the time to emphasize that bodyweight training is extremely useful. It's a good idea to start by mastering controlling your own body weight on the basic movements before adding extra load to your exercises.
Now there are going to be certain movements you may hit a ceiling in which your body weight is not enough to make you stronger or bigger if that's your goal. When this is the case, you will need to load the movement, which will require some equipment. Keep in mind though you can also manipulate the exercises to make bodyweight exercises more challenging. For example, slowing down the tempo, either the eccentric portion of the movement or the concentric movement and adding a pause. So yes, it is possible to get a good workout using just your body weight.
But what if you want to add a bit more variety to your workouts?
This is where having some equipment at home is a good option. Now rather than just having a bunch of stuff lying around, you want to make sure the equipment you get is a fit for you.
If you are working with a coach I would recommend that you speak to them first. Your program might require you to have certain equipment especially if you're not going to the gym. If you already have certain equipment your coach might be able to use it when designing your program.
But first, you must determine your goal, then you'll get a program and see what equipment might be the best to help you accomplish your goal. This is all something you should discuss with your coach.
Your coach should be able to design a program that is:
Bodyweight only
Dumbbell only
Kettlebell only
Barbell only
Etc.
And make any changes if you are going on vacation or traveling for work.
So here you go, here is my list of equipment I think you should start collecting for yourself.
1) A Yoga Mat
Depending on what type of floor you'll be working out on, a Yoga Mat can serve as both a protection and padding for both you and the floor.
You can use the mat for stretching, foam rolling, core workouts, etc. It can also help you set up and designate "your own workout space" at home.
2) Resistance Bands
Resistance bands are great because they are versatile. They allow you to perform different exercises for strengthening your upper body, lower body, and core.
Mini Bands - These are very affordable. They do not take up a lot of space they are super easy to store, and they can provide several excellent options for both your lower and upper body.
Longer Resistance Bands with Handles - These bands can easily be attached to a door frame. They come in a variety of levels of resistance, which makes this suitable for any level of fitness that you're at. This also allows you to add resistance to your exercises so you can keep making progress over time.
Pull-Up Assist Band - To help you with assisted Pull-Ups.
You can use these types of bands for other exercises, not just to assist you with your pull-ups. As I mentioned earlier these are completely versatile.
The one thing I want you to keep in mind is that the thinner the band, it will give you less assistance, and the thicker the band the more assistance you'll get.
4) Jump Rope
Jump roping is super fun. It's a great exercise to level up the intensity of your cardio just a notch, it'll get your heart rate up and get you sweating.
A jump rope is super budget-friendly and it's super easy to store.
5) Dumbbells
Get at least a pair of dumbbells but not the super light ones. Buy a pair that will make 10-12 reps challenging.
Better yet if you can get a pair of adjustable dumbbells, you'll have the option to adjust the weight accordingly. Because they will allow you to increase or decrease the total weight pretty easily when needed.
They should be easy to store under furniture to keep them out of sight when you're not using them if you're concerned about space.
6) Kettlebells
Kettlebells are great for performing Deadlifts at home.
But if you had to choose between dumbbells especially the adjustable ones and kettlebells, choose the dumbbells.
Now if you have the option to get a Kettlebell I wouldn't go lighter than 25 lbs. A 25 lb or 30 lb kettlebell is a good place to start. These will be great for Kettlebell Swings and Deadlifts.
7) A Weight Bench
This is going to take up more room. However, if you have a few feet of extra space, getting a bench, preferably one that you can adjust so you can incline it as needed, will increase the variety of exercises you can do at home. Especially if you have a pair of dumbbells. A bench is a great piece of equipment to help strengthen your upper body and it also helps in assisting with some lower body exercises too.
8) A Pull-Up Bar
This is fairly inexpensive and a great investment especially if your goal is to get your first pull-up. Plus having Pull-Up Assist Bands will definitely help you achieve this goal. Either way, this is a great piece of equipment that can help build your upper body strength, as you can really work your lats and biceps.
Most Pull-Up Bars have many grip options—for narrow, neutral, and wide grip. And it takes up little space, you can leave it in your doorway or stick it in a closet or under the furniture when you're not using it.
9) A Suspension Trainer
There are a lot of brands out there the TRX brand is a popular one. They can be kind of pricy but a great investment if you have the budget for it. It's long-lasting, takes up very little space, is super versatile, and is very portable.
With a suspension trainer, you can get a full-body workout. And there are many ways to challenge yourself and make progress on every exercise. It can definitely help you hit certain challenging muscles, like your back, which can be hard to do when you don't have any equipment. And those muscles are so important for your overall strength and posture.
A suspension trainer is made up of long adjustable straps. You can hook it up to a sturdy door, a tree, a beam, or any other strong holder. So if you travel a lot, or you just want a "do-anything" piece of home fitness equipment, a suspension trainer is a good option.
Just do an Amazon search and you’ll see a lot of options.
10) Sliders
Sliders are a super cheap piece of equipment, they are travel friendly, and incredibly versatile. Sliders can increase the difficulty of your bodyweight exercises, provide variety and give you more of a challenge.
Note: You don't have to buy sliders, you can also use furniture sliders. A towel on hardwood floors or tile will do the trick, or paper plates if you have carpet.
Sliders are great for a lower body exercise like Lying Hamstring Curls, or a core exercise like Roll Outs.
11) Battle Ropes
Battle Ropes give you a versatile way to train your upper body and can coil up out of the way when you're not using them. They range in size length and diameter and they also range in price.
12) Medicine Balls
Medicine balls are weighted balls that vary in size and weight. There are many different variations. And like just about anything else, you can find medicine balls online. The cost will also vary depending on weight.
They are perfect for a variety of workouts, especially full-body workouts.
They can add weight to your bodyweight workouts, giving your muscles more resistance to deal with. And in this way, they help increase your strength, help you build muscle, and help increase your cardio.
Note: You might need to be careful with some of the exercises that you do if you live in an apartment, as your neighbors might not appreciate the noise of Ball Slams. Or you just might not be ok with slamming a ball on your floor. That's why having a mat is a good idea or maybe taking your workout outside.
13) Sandbags
Sandbags just like medicine balls will add weight and variety to your bodyweight workouts and in turn help improve strength and stability.
Because the filler in the sandbag shifts every time you move it. This means your muscles have to work harder to stabilize the weight. And this unevenness forces your body to continually make adjustments to maintain control of the moving object.
Lifting a heavy sandbag can be a lot like picking up heavy, awkward objects in everyday life, like heavy bags of groceries, a heavy suitcase, or your kids. It also helps with teaching you how to brace your core properly when picking up odd or unstable objects.
Unlike the medicine ball, they are quieter, so you're less likely to disrupt your neighbors or other family members when you are using them. They also take up less space, which is super beneficial if you live in an apartment or just don't have the room for a lot of equipment. It can easily be put away in a corner or a closet when you're not using it.
13) Stability Ball
Also called an Exercise ball, you might also know them as Yoga balls, Balance balls, or even Swiss balls.
With the stability ball, you can do several bodyweight exercises to strengthen your muscles, especially your abdominal muscles.
Stability balls come in different sizes. You'll choose the right size depending on your height and body composition. When shopping for one there will be a size chart that should guide you in choosing the right size.
You can buy one at many big-box retailers like Target, Walmart, Academy Sports & Outdoors, Dick's Sporting Goods, and of course Amazon.
14) Foam Roller
Now I know the foam roller isn't technically a piece of equipment that's used for working out but it is a tool that can help you with your recovery from your workouts. They are also affordable and easy to travel with.
Foam rolling is a form of self-massage, also called self-myofascial release.
It helps reduce muscle tightness, soreness, reduces pain, improves your movement by improving your flexibility and range of motion.
You can roll before your workouts if you have any knots that you feel are restricting your movement. And rolling after your workouts can speed up your recovery and reduce any soreness.
You can also set aside a few minutes to use the foam roller outside of your exercise routine. This can help focus on any stubborn spot, help loosen your hips and help with back pain, especially if you sit all day at work. You'll notice better results by foam rolling on a regular basis.
There are many types of foam rollers and they come in many different densities. There are smooth foam rollers, that tend to be less expensive.
There are also textured rollers, that have bumps and ridges, and can get deeper into your muscles. There are vibrating rollers, massage sticks, and massage balls too. Just make sure you get one that is able to target your major muscle groups.
Note: The more firm they are the more intense they will feel on your muscle depending on the pressure you use.
Things To Keep In Mind
Please keep in mind, you don't need every piece of equipment that I mentioned here. Start where you're at with what you have, which is your own body weight. And if you are working with a coach talk to your coach if you are wanting to add some equipment to your at-home workout program.
I want you to continually crush your at-home workouts and don't let "not being able to go to a gym" become a barrier.
Some of my online clients work out from home because it's more convenient. Or I design their program where they have certain days they go into the gym and certain days they work out at home.
In the end, I want you to do whatever works for you and whatever you are able to stay consistent with.
And if you're interested in getting coaching, well that is exactly what I do. I work with people around the world, regardless of what equipment they may or may not have.
If you're interested in seeing if we would be a good fit to work together, please fill out my online coaching application here and I'll be in touch!
Either way, I hope you found this helpful, and thanks for reading!
Coach Deb
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