Building a home gym

Buy equipment when your training needs it, not before. The beginner program works with nothing but your body weight.

Every program on this site works with four setups: bodyweight, bands, dumbbells and a full gym. That’s also a sensible order to buy things in. Prices are rough US ranges and vary a lot.

Stage 1: nothing to buy

Covers: the whole beginner program in the Bodyweight setup.

Your body weight: squats, push-ups, lunges, glute bridges, planks
A sturdy table for table rows
Two bags or water jugs for carries (1 L of water = 1 kg, about 2.2 lb)

Stage 2: about $50–100

Adds: real resistance for pulling and pressing, and more ways to progress.

Loop resistance bands (set) $20–50

What to look for

At least 3 strengths, light to heavy
Long loops (about 2 m / 80 in) that you can stand on
Layered latex or fabric-covered; check for nicks before each use

Skip: Short mini-bands only. They are for warm-ups, not main lifts.

Doorway pull-up bar $25–50

What to look for

Fits your door frame width and trim
Rated for your body weight with margin

Skip: Bars that screw into the frame if you rent.

Exercise mat $20–40

What to look for

At least 6 mm thick, non-slip on both sides
Long enough to lie on (about 180 cm / 6 ft)

Skip: Thin yoga mats if you'll kneel on hard floors.

Stage 3: about $250–600

Adds: load you can increase in small steps for years. Most people at home never need more.

Adjustable dumbbells $100–400

What to look for

Goes up to at least 20 kg / 50 lb per hand, or can be extended later
Weight changes in small steps (2–2.5 kg / 5 lb)
Locks securely; nothing rattles when you shake it

Skip: Fixed sets of light dumbbells. You will outgrow them in weeks.

Flat or adjustable bench $60–200

What to look for

Rated well above your body weight plus dumbbells
Does not wobble or tip when you sit on the end

Skip: Benches with built-in leg attachments you won't use.

Stage 4: about $800–2,000+

Adds: heavy squats, bench press and deadlifts. Only worth it once you’re training consistently and have the space.

Power rack with safety bars $300–900

What to look for

Safety bars (spotter arms) you can set just below your lowest point
Fits your ceiling height with room to press overhead, or plan to press seated
Can be bolted down or is heavy and stable enough not to tip

Skip: Two separate squat stands without safeties if you'll train alone.

Barbell, plates and clips $250–700

What to look for

A standard 20 kg / 45 lb bar with a 2 in (50 mm) sleeve (Olympic size)
Bumper or rubber plates if you'll ever lower weights to the floor
Small plates (1.25 kg / 2.5 lb) so you can add weight slowly
Spring or lock clips for both ends

Skip: Thin 1 in "standard" bars; they bend and don't fit most plates.

Rubber flooring $100–300

What to look for

At least 15–20 mm (¾ in) rubber mats or tiles under the rack and lifting area
Big enough to stand on with the bar in your hands and space to step back

Skip: Foam puzzle mats under heavy weights; they compress and wobble.

Space and safety

Room: for a rack, about 2.5 × 3 m (8 × 10 ft) and enough ceiling height to press overhead, or press seated.
Floor: heavy dumbbells and barbells need rubber flooring. It protects the floor and stops things sliding.
Training alone: always set the rack’s safety bars for squats and bench press. See What to wear and bring.
Band anchors: only anchor to something that can’t move, and check bands for nicks before each use.

Buying used

Dumbbells, plates, racks and benches last decades, so used is often fine. Check welds and pins on racks, sleeves that spin on barbells, and adjustable dumbbells that lock without rattling.

Skip

Vibration plates, ab gadgets, sets of very light fixed dumbbells, and anything sold as “a whole gym in one machine”. None of the programs here use them.