The most optimal option, of course, would be a basic home gym, which includes things like a barbell, weight plates, dumbbells, a workout bench, a barbell rack, etc. However, not everyone has enough funds and/or space. But do not worry, you do not need that much equipment to perform a high-quality workout.
Barbell and weight plates
The absolute best choice, of course, is the good old barbell and an assortment of different weight plates. Ideally, you should invest in a good Olympic barbell and rubber-coated plates, but if your budget doesn't allow for it, you can get by with a regular barbell.
The advantage of a barbell and a well-equipped set of plates is that you can perform almost all basic exercises, except for those that require a workout bench. But you can easily work your whole body using exercises such as classic and front squats, pull-ups, military press, bench press, deadlift, etc. And if you have a good range of plates, you will always be able to train progressively, ensuring constant growth.
Adjustable dumbbells
If a barbell takes up too much space, adjustable dumbbells are a great alternative. In this case, too, everything depends on whether you have a well-stocked set of plates so that you maintain the ability to train with progressive loading. Another and slightly cheaper option is to invest in an adjustable dumbbell set that can be set to different weights in seconds by simply turning a dial on the side of the dumbbell. Thus, a wide range of dumbbells is available in one set, saving both money and space. Many exercises mentioned in the section on barbells can also be performed with dumbbells.
Suspension trainer
A suspension trainer attaches behind a door, around a tree, or anywhere you can find at home. Then simply adjust the difficulty level by stepping forward or backward. A suspension trainer is suitable for full-body and core training, as most exercises require you to engage your entire body to maintain balance.
Kettlebells
Kettlebells have become very popular and are a great alternative to dumbbells. They eliminate the need to change plates and allow you to perform exercises such as swings and high-repetition sets, which increase endurance and improve metabolism. Most things that can be done with dumbbells can also be done with kettlebells.
A big downside to kettlebells is the economic aspect. If you want to train progressively, you need to invest in several different sets of kettlebells so that you have increasingly heavier weights. At the same time, this places high demands on space, as a reasonable range of kettlebells will take up more space than a couple of adjustable dumbbells and a stack of plates.
Resistance bands
Resistance bands can be used for many things if you purchase a set of bands with different resistance levels. We are not talking about the thin elastic bands that can be purchased in sporting goods stores nationwide. We are talking about the thick bands that are widely used in strength training circles. In principle, the only limit to what you can do with them is your imagination. They can be used to increase resistance in push-ups by looping the band across your back. You can perform classic exercises.
Ab wheel
A useful piece of equipment is also an ab wheel. Not only do you get a great abdominal workout, but many upper body muscles are also challenged. At the same time, you can train progressively to a certain extent. You can start the exercise on your knees and continue doing it standing up. Then you can use a weighted vest, where you can increase the load with small weights.
Of course, this will not be a full-body muscle workout, but it can easily be supplemented with bodyweight exercises, such as push-ups, etc.
Cardio machines
If you are not interested in strength and muscle mass, but rather cardiovascular adaptation, then it is obvious that you should invest money in a machine that focuses solely on that. This could be a stationary bike, treadmill, or rowing machine. Many home exercisers are most interested in improving their physical fitness and losing a little weight. And here, cardio machines are a great choice.
However, the downside is that this type of equipment takes up a lot of space - unless you choose a jump rope. Of course, you can also just go for a run or cycle outdoors. However, it can be hard to maintain motivation if it is cold and slippery outside, so the option to exercise indoors would still be useful.
Occlusion bands
If you have already purchased a barbell and dumbbells, it might be a good idea to invest in a set of occlusion bands. These are available for both arms and legs. Occlusion bands work similarly to a blood pressure cuff, where blood flow in the limbs is restricted by special bands. This creates a growth-promoting environment with low oxygen levels.
