The truth is that you can be effective in your workouts without any equipment at all, you just need to learn what exercises are out there for you. I was very lucky when I started exercising because while growing up my brother was really into fitness. Also my parents were getting into it but not with the equipment my brother used so as a result we had a ton of stuff. We had a boxing bag, speed bag, treadmill, exercise bike, squat rack with an Olympic bar and weights, an incline/decline bench with dumbbells, Bowflex, ab roller, balance board and push-up bars.
Even with all this equipment to choose from I only really gravitated to the squat rack and dumbbells since I enjoyed them the most and they were the most effective. The other equipment would have given me a great workout too, I just didn't enjoy it all that much. In my home now I have a TRX, dumbbells and an exercise ball but down the road I will have the Squat Rack, Dumbbells and TRX all set up because I love to use each of them. But, like I said earlier, you don't actually need any of that stuff.
The essential things that everyone needs is a good quality pair of shoes, an exercise mat and a water bottle. After those things you can branch out any direction you want. Let's take a look at some of the equipment out there and I'll let you know what I think of it....
1. Dumbbells
Pros: I love Free Weights because they make me feel incredible like no other equipment can do. The reason I like dumbbells in particular is because they allow for a more natural range of motion, they don't take up much space and they are a great single piece of equipment that will allow for a full body workout. You can use dumbbells for anyone from the earliest beginner to the most advanced athlete and everyone else in-between. It's a fantastic piece of equipment that I believe everyone should have.
Cons: The downside to dumbbells isn't as much a downside as it is more of an inconvenience. As you get stronger different muscle groups require different weights, so if you're like me and have one pair of dumbbell handles and add your own weight, this can be quite time consuming during your workout.
2. Squat Rack
Pros: This is another one of my favorite pieces of equipment. Squat Racks are outstanding, they are the best for squats, hence the name, as well as many other exercises. This equipment is great for every fitness level because of the ability to adjust the weight. The Squat Rack is great for beginners because it is a free weight so you're using many more stabilizer muscles than a machine, but not as many as dumbbells, which makes for a great progression. You can also easily adjust the Squat Rack for the most advanced. One of the bonuses to this machine, if you look at the picture and see all those little holes, those are for spotting bars which makes it impossible to drop the weight on yourself. All these adjustments are what makes this equipment for everyone from beginners to the most advanced.
Cons: The downside to having a squat rack in your home is that it is on the bigger side. It can also be time consuming in-between sets because you'll need to adjust the weight for everything you do.
3. TRX
Pros: This is my single favorite piece of equipment for many reasons. There are hundreds of exercises for every fitness level using only body weight. You can take the TRX anywhere because it literally weighs 2 pounds and folds into a little pouch. My favorite place to exercise in the spring and summer is at the Apple Bowl because I get to use the track and set up my TRX outside. It's very good for strength and flexibility training. The TRX's resistance depends on the angle of your body to determine the resistance, as a result you are always using your core muscles and your balance. For those of you who weight train, after using the TRX for some time, I was able to lift more weight than ever before while improving core strength, balance, flexibility and total body strength.
Cons: If you don't already exercise, learning some of the exercises will be difficult. I'd highly recommend hiring someone (me) to each you how to use it. It'll be worth it!!
4. Bowflex
Pros: This piece of equipment is good in the sense that you can set the resistance as little as 5lbs and go up to 410lbs very easily. On the “Bowflex Ultimate” you are able to work every muscle group in a variety of ways which is great for a full body workout.
Cons: Personally I don't like this machine. It's hard to explain, it's just the feel of the resistance, I don't enjoy it. It does take up quite a bit of space and isn't cheap, when my parents bought theirs it was $5000, now they run at $2600. If you're like me you'll probably like to know how much you're lifting and I found that what the machine told me I was lifting was way higher than I could do with weights, that told me it was inaccurate.
All things considered, I know I'm more against than I am for this machine but you can get a full body workout with the Bowflex. If it is something you enjoy, it'll do the job.
5. Universal Gym
Pros: I've used Universal Gyms and they do work great for the exercises they're made for. You have the option of lighter resistance and can quickly and easily increase or decrease the weight. These machines are great for beginners because you don't use stabilizer muscles because the machine does that for you which means that as a beginner you learn the technique easier. Doing supersets are great on Universal Machines because you just keep moving the pin to adjust the weight.
Cons: These machines are big, heavy and expensive. The one in this picture is $6000 and you are limited to what you can do because these machines don't always allow for full body workouts unless you find a really big one. I would only recommend using this equipment for a beginner who can use it at the gym.
6. Resistance Tubes
Pros: Resistance Bands are great if you are traveling or if space is limited because they're so small and portable you can take your gym with you!! It's very fast to switch from one exercise to another as well as change the resistance because all you do is change how you stand on the band. They are a great start to your equipment bag.
Cons: Bands break and usually when they do you get a pretty good whip. Personally I don't enjoy using bands. I don't mind using them during warm-up but I find them to give a very odd feeling resistance which I don't enjoy. Bands are not bad but I find other equipment to be much more effective.
7. Body Weight
Pros: Body-weight exercises are great because you can do them anytime and anywhere because you don't need anything but you!! There are many exercises you can do which give a great full body workout without any equipment or gym memberships.
Cons: If you don't know what to do this can be a little overwhelming at the start until you learn some exercises.
8. Swiss BallPros: Swiss Balls are great. I use one as a chair at my desk and I use it for many exercises at home. It's great for basic and advanced core exercises. You can also use it as a bench for many dumbbell exercises.
Cons: They do pop if you misuse them.
9. Heavy Bag
Pros: Great for strength, co-ordination, balance and Awesome for Cardio!!
Cons: You can easily sprain your wrist with improper technique. If you have it attached to the ceiling in your home it'll shake the house!
10. Rebounder
Pros: The Rebounder is a great piece of equipment especially for older people and beginners. By simply "jumping up and down" you can build muscle and bone strength, flush toxins, strengthen the Heart and Lungs and the great thing is it's all low impact.
Cons: Cheap Rebounders can cause extra stress on your ankles and knees because they cause them to roll inward every time you jump. If you get the proper Rebounder you won't have a problem. Be careful jumping inside, don't hit your head.
11. Skipping Rope
Pros: Great Cardio and improves co-ordination, balance, bone strength, etc. I like to use a slow skip as part of my warm up and a fast skip as part of my cardiovascular workout.
Cons: Many people will need to ease into this exercise because it is high impact.
12. Treadmill
Pros: The treadmill is great for beginners and those who have joint issues because it does absorb some of the impact of running. For some people year around outdoor running isn't an option so this allows you to carry on even when the weather isn't so nice.
Cons: These are bulky and can get expensive.
13. Exercise Bike
Pros: If you've ever been to a Spin Class you know that an Exercise Bike is great for cardio, it is a great way to continue your cycling workouts all year, and you never out grow this machine because you can adjust the resistance. You can set it up by your TV so rather than laying on the couch you can get some cardio during you favorite TV shows!!
Cons: Even though this is fantastic cardio you are only moving your lower body so you don't burn as many calories as you would with a full body cardio movement.
14. Elliptical
Pros: I think the elliptical is a great piece of equipment for several reasons... It is zero impact for those of you who physically cannot run or are working your way towards it. Not only are you moving your legs, but you're also pushing and pulling with your upper body which means that you're using your whole body and burning more calories.
Cons: For a decent one you're looking at $1000 so wait for a sale.
15. Heart MonitorPros: This is not essential for anyone but can be a huge asset. When I got mine my running improved exponentially very fast because I never knew that I was going too hard. Different heart rates cause your body to do different things so knowing you're in the right zone can ensure you're on track with where you want to go.
Heart Monitors have countless functions which can make it a little over-whelming when selecting a monitor but when you select the right one it's great!! Mine is very basic. It monitors my heart rate and has an interval timer which is perfect for me because when I do my workouts I program my watch accordingly so whenever I hear a beep I switch exercises.
16. Gym Membership
Pros: For many of you this will be your best option as your entry into fitness because with your gym membership you have all equipment at your fingertips. This can be a great way to see what's out there, what you like and will even allow you to try different fitness classes. Gym's are also a great place to make new friends that will be a great asset to keep you encouraged and motivated.
Cons: Gym membership can get pricy, $400+ per year. If you're motivated to exercise from home and know what you want to do then you can avoid the cost.
There you have it, 16 ways to exercise. If you're a beginner start with the basics and branch out from there. Figure out your goals then determine what you enjoy that's going to help you get there. Don't think you need to drop ten grand so that you can workout from home, everything can be done free by using body-weight exercises. You can buy a simple set of dumbbells from $10 and up, you can buy a TRX for $150 or go for the works and fill your basement with equipment. The choice is yours.
