Some of the items listed are user friendly for both experienced and new exercisers. I recommend contacting a personal trainer or someone who knows their way around the gym to show you how to use some of the equipment you are 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 requires you to hang an anchor over a door frame or have a sturdy, high horizontal bar (like a pull-up bar) to attach it to. The straps can be adjusted depending on the type of exercise you are doing. Luke Zocchi, a Central personal trainer says the great thing about suspension trainers is that they work multiple muscle groups at once while improving core stability. He explains, “the suspension trainer is great for all levels, you can use it to increase the difficulty of an exercise or decrease the difficulty of an exercise.” That makes it a great tool for beginners who need extra support with squats, lunges, and inverted rows. For advanced users, you can challenge your upper body with push-ups, tricep presses, bicep curls, inversions, and even add a kettlebell or dumbbell.
This is the suspension trainer I have at home that I normally hang behind a door to use.
Yoga mat: A yoga mat takes up minimal space and can be used for bodyweight or weight-bearing exercises, as well as stretching, Pilates, and yoga. It’s also easy to transport 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 determines how comfortable and supportive a mat is for your body, while the material and texture ensure that you have a mat that will keep you from 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 your height, you can choose a yoga mat that is most comfortable for your height.
A yoga mat can be used for various activities and does not take up much space.
Skipping rope: The same goes for a jump rope that’s compact enough to throw in your gym bag to take to the park or use indoors. It’s an easy way to get in some cardio and create bodyweight circuits or strength-training exercises. Zocchi recommends looking at these factors when shopping for a jump rope: handles, length, and weight. “The handles should have a comfortable grip to prevent hand fatigue, while the length of the rope should be appropriate for 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 skipping rope is portable and easy to use, both indoors and outdoors.
Kettlebells: If you’re new to kettlebells, this piece of equipment is a great alternative to dumbbells and can also be used to do squats, deadlifts, overhead presses, and core exercises. The kettlebell is designed like a cast iron cannonball with a handle in the middle, so when you hold it, the weight is evenly distributed in your hand, while dumbbells have the weight on either end. Zocchi says, “It’s important to buy a kettlebell that has a good grip, as a slippery, slippery handle can make it difficult to maintain a secure grip.” They’re a great tool for strength training, but if you want to take it up a notch, you can use them for cardio and learn from a certified kettlebell trainer how to do kettlebell swings, cleans, snatches, and more for a full-body workout.
Kettlebells can be used for strength and cardio training.
Dumbbells: If you’re committed to using dumbbells, it’s a good idea to have multiple pairs. Zocchi says, “The weight ranges you should have will 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 opt for an adjustable dumbbell if you prefer, as these tend to offer a wide range of weights (usually 5-50 pounds) while saving space. These options make it easy to back off and resume exercises as needed.
With a barbell rack you can store your weights neatly and always have them at hand.
Resistance bands: I kept in mind that not everyone might have the space to have dumbbells or kettlebells, and that resistance bands are an alternative. Resistance bands come in a variety of weights and lengths. Zocchi says it’s important to look for three things when shopping for a resistance band: resistance level, material, and length/width. “Lighter resistance bands are great for beginners or exercises focused on mobility and rehabilitation, while heavier bands offer more resistance for strength training,” he explains. Resistance bands are typically made of rubber, latex, or fabric. Zocchi says, “Rubber resistance bands tend to break easily during workouts, so the best option for minimal wear and tear is a fabric option.” I personally have both long and mini resistance bands, as it’s an easy way to make most exercises more challenging or for a warm-up.
Resistance bands come in long and short models and have different weights.
Adjustable weight bench: If you have the space, an adjustable weight bench complements barbells and can be used to perform exercises like lying chest presses, bent-over barbell rows, tricep dips and other upper-body exercises on an incline or flat surface. Most adjustable bench models fold flat or into a more compact size for easy storage. When shopping for an adjustable weight bench, Zocchi says it’s important to consider stability, adjustability, padding and comfort.
Medicine ball: A medicine ball is a leather-covered weighted ball that comes in a variety of weights, so choosing the right ball depends on what you’re using it for. Medicine balls are typically used to build strength, so you want something that you can swing with speed but is still challenging enough. These types of explosive movements include exercises like wall balls, ball slams, and med ball chops.
You can practice a number of powerful movements with a medicine ball.
Cardio equipment: Finally, some people just want a machine they can jump on and move around. In that case, having a cardio machine can be helpful. Choose one based on the space you have and which one you’re likely to use the most. If you’re tired of going at a steady pace on a stationary bike, treadmill, rowing machine, or elliptical, you can always come up with circuits you can do in under 30 minutes. This could involve sprinting on the machine, followed by a rest period and a few bodyweight or weight-bearing exercises, repeated multiple times.
The Peloton Tread is the ideal treadmill to purchase if you enjoy interval training.
