Some of the items listed are suitable for both experienced and new users. I recommend connecting with a personal trainer or someone who knows their way around the gym to show you how to use some of the equipment you’re unfamiliar with.
Suspension trainer: The suspension trainer is a great tool to use as a beginner or if you are experienced you can use it to make other bodyweight exercises harder or easier. It has adjustable straps and would require hanging an anchor over the door frame or having a strong, long horizontal bar (like a pull bar) to attach it to. The straps can be adjusted to suit the type of exercise you are doing. Luke Zocchi, a personal trainer at The Center says the best thing about suspension trainers is that they engage multiple muscle groups at the same time while also improving core stability. He explains, “the suspension trainer is great for all skill levels you can use it to increase the difficulty of an exercise or it can be used to decrease the difficulty of an exercise.” Therefore, for beginners, this is a good tool to use if you need extra support to do squats, lunges and inverted rows. For experienced users, you can challenge your upper body with push-ups, triceps presses, bicep curls, inversions, and even add a kettlebell or dumbbell.
This is the suspension trainer I have at home that I usually hang behind a door to use.
Yoga mat: The yoga mat takes up minimal space and can be used for bodyweight or weight-bearing exercises, as well as stretching, Pilates and yoga. You can also easily transport it if you want to take it with you when you travel. Zocchi recommends looking at the thickness, material, texture and size of a yoga mat. “The thickness will determine how comfortable and supportive a mat will be on your body, while the material and texture will help ensure you have a mat that prevents slipping on all surfaces, especially after a sweaty workout. ,” he explains. Additionally, he points out that standard mats are typically 68-72 inches long, so depending on how tall you are, you can choose a yoga mat that’s more comfortable for your height.
A yoga mat can be used for various activities and does not take up much space.
Jump rope: The same goes for a jump rope which is compact enough to throw in your gym bag to take to the park or use indoors. It’s an easy way to do cardio and create circuits with your own body weight or strength training exercises. Zocchi recommends when shopping for a jump rope that you look at these factors: handles, length and weight. “The handles should have a comfortable grip to prevent hand fatigue, while the length of the rope should be able to accommodate your height,” he explains. Also keep in mind that the heavier a jump rope is, the more resistance it will provide for a challenging workout.
A jump rope is portable and easy to use both indoors and outdoors.
Kettlebells: If you are new to kettlebells, this piece of equipment is a good alternative to dumbbells and can also be used to do squats, deadlifts, bench press and core exercises. The kettlebell is designed as a cast iron ball with a handle in the middle, so when you hold it, the weight is evenly distributed in your hand, while with dumbbells the weight is on each end. Zocchi says, “it’s important to buy a kettle that has a good grip, as a smooth, slippery handle can make it difficult to maintain a secure grip.” They’re a good strength training tool, but if you want to take things up a notch, you can use them for cardio and learn from a certified kettlebell trainer how to do swings, cleans, kettlebell grabs, and much more to get into full body exercise.
Kettlebells can be used for strength training and cardio.
dumbbells: If you’re into dumbbells, it’s good to have multiple pairs. Zocchi says, “The weight sizes you should own depend on your fitness level, but we generally recommend having light, medium, and heavy weights so you can challenge yourself at all levels.” You can even choose an adjustable dumbbell if you prefer, as these tend to offer a different weight range (typically 5-50 pounds) while also saving space. Having these options allows you to easily regress and advance the exercises as needed.
A dumbbell rack keeps weights stored neatly away and within easy reach.
Resistance bands: I have considered that maybe not everyone has the space to have dumbbells or kettlebells and the alternative could be resistance bands. Resistance bands come in a variety of weights and lengths. Zocchi says that when buying a resistance band, it’s important to look for three things: resistance level, material, and length/width. “Lighter resistance bands are great for beginners or exercises that focus on mobility and rehabilitation, while heavier bands provide more resistance for strength training,” he explains. Resistance bands are usually made of rubber, latex or fabric. Zocchi says, “Rubber resistance bands tend to break easily during workouts, so the best option for minimal wear is a fabric option.” I personally carry long and mini resistance bands because it’s an easy way to make most exercises harder or to warm up.
Resistance bands come in long and short styles and have different weights.
Benches with adjustable weight: If you have the room, an adjustable weight bench is complementary to dumbbells, and you can use it to do exercises such as bench presses, dumbbell rows, squats, and other upper-body exercises in a slope or flat. Most adjustable ones allow you to fold them flat or into a more compact size for easy storage. When shopping for an adjustable weight bench, Zocchi says it’s important to keep stability, adjustability and padding and comfort in mind.
Medicine ball: A medicine ball is a leather weighted ball that comes in a variety of weights, so the right choice will depend on what you’re using it for. Usually, medicine balls are used to build strength, so you want something that is manageable for you to maneuver quickly, but still challenging enough. These types of explosive movements include exercises like wall balls, ball kicks, and ball chops.
You can practice some serious strength moves with a medicine ball.
Cardio Equipment: Finally, some people just want a piece of equipment that they can ride and ride. This is where owning a piece of cardio equipment can come in handy. Choose one based on your space capacity and which you are most likely to use. If you get bored of pacing on an indoor bike, treadmill, rower or elliptical, you can always find circuits to do in less than 30 minutes. These may include machine sprints followed by a rest period and some bodyweight or weight-bearing exercises, repeated several times.
The Peloton Tread is the ideal treadmill to splurge on if you like doing interval training.
