Ever wonder what you need to start strength training? As always, it depends. There’s an upfront cost for the essentials but it will serve you for a lifetime. Let’s get into it.
The essential strength equipment
Here is my must-have gym equipment that covers two simple requirements. Firstly, they enable performing all the main lifting patterns (push, pull, squat, hinge). Secondly, they allow those lifts to get loaded HEAVY.
- Barbell
- Weight plates
- Power rack or half rack (with spotter arms/poles and chin-up attachment)
- Adjustable bench
Note: You have at least 3m x 3m space to work with for this set-up.
Great to have equipment
While you don’t need these items, they add variety to your exercise routine.
- Dumbbells
- Kettlebells
- Dip attachment and dip belt
- Any cardio machine (rower or indoor bike)
Everything else is icing on the cake.
Let’s break each one of these items down now.
Image Source: Verve Fitness – Zen Olympic Barbell
1. A barbell
Given that this site is called Wild Barbell it’s not surprising that this is at the top of the list. A barbell is a long metal bar that can hold weighted plates on each end. I write in depth on why choose barbell training in this post. In short, a barbell is essential for many different movement patterns and can be loaded heavy. This makes it versatile and effective.
What options are available?
There are quite a few different types of barbells so it can get confusing. The ones you should be looking at are either an Olympic bar or a power bar. Here’s a brief rundown:
- An Olympic barbell is designed for…Olympic weightlifting (sorry to point out the obvious). The bar has “whip” meaning it bends under load and the sleeves rotate. These qualities make it easier for a smooth execution of the snatch, clean and jerk. The knurling (the grippy texture) is moderate. The center of the bar is smooth for a comfortable front rack position for cleans and front squats.
- A power bar is designed for powerlifting. They have heavy knurling to help grip. You’ll know if you pick one up and it feels like it’s going to rip up your hands. Unlike Olympic barbells, there’s knurling in the center of the bar. This is to stop the bar from sliding down on back squats. Don’t choose this if you ever plan on doing Olympic lifts.
Unless you know you are a powerlifter, I recommend an Olympic bar or multi-purpose bar. That way you can do Olympic lifts and CrossFit if you want to.
Image source: Verve Fitness – Black Bumper Plates
2. Weight plates
Barbell check. Now what type of plates should you choose?
- Olympic bumper plates are thicker plates made from rubber. These are made for Olympic weightlifting designed to be able to be dropped without damaging the equipment or floor. They come in competition and economical grade plates. The economical bumper plates do the job for the everyday lifter.
- Steel & Iron plates. These are your traditional plates that are often cheaper than Olympic plates. Dropping iron plates is loud and can break equipment.
Recommendation: Bumpers plates for their versatility, durability and noise factor. A good start for a casual lifter is pairs of 25kg, 20kg, 15kg, 10kg and 5kg bumper plates. The economical bumpers are perfectly fine. Then top it off with pairs of 2.5kg and 1.25kg change plates.
Image Source: Verve Fitness – Zen Power Rack
3. Power rack or half rack
An important part of lifting for strength is heavy squats and bench. Without a doubt, you’ll need a power rack to do that safely. The last thing you want is to get pinned under a squat home alone. A rack is going to be a staple of a strength-focused home gym.
When looking for a rack you want to consider how much floor space you need. For comfort I suggest having at least 3m x 3m otherwise it will be too cramped. Without that space available you’ll need to consider a different set-up altogether.
Next, choose a rack that has attachment options so you can upgrade your rack if you want to later down the line.
Image Source: Verve Fitness – Commerical Adjustable Bench
4. Adjustable Bench
A sturdy bench is invaluable as it all allows you to do the bench press. It’s a great movement because it’s the heaviest upper-body push exercise. Opting for an adjustable bench over a flat bench opens up more exercise options such as incline bench and chest-supported rows.
Image Source: Verve Fitness – Hex Dumbbells
5. Dumbbells
Dumbbells are fantastic for accessory work. An advantage of dumbbells over barbells is that the angle of the hands can change to what feels more comfortable. The downside is there’s a point where they become too large and awkward to set up for some heavy lifts. I love rubber hex dumbbells like the ones you see in CrossFit gyms. It’s easy to grab the pair you need with no tinkering and get to work.
Image source: Verve Fitness – Competition Kettlebells
6. Kettlebells
Kettlebells have similar advantages and disadvantages as dumbbells. I would get a pair of kettlebells if you want to play with more dynamic movements like swings, cleans and snatches. They are great for creating circuit-style workouts to get your heart racing. I put kettlebells in the fun camp.
Image source: Verve Fitness – Dip Attachment
7. Dip attachment and dip belt
Now we are getting specific equipment and this is purely optional. Normally I don’t recommend single-use equipment but I’m a fan of weighted dips as a general accessory exercise for chest and triceps. Get them if you have the space and budget. The belt can also be used for weighted chin-ups so you’ll get two uses out of that one.
Image Source: Verve Fitness | Concept 2
8. Any cardio machine
The other side of the equation for exercising for health is dreaded cardio. You could get a pair of shoes and get out into the sunshine and run but many lifters don’t like running. That’s where an indoor cardio machine like a rower, stationary bike or fan bike comes into play. The world of conditioning circuits opens when you combine cardio machines and strength equipment.
Alternative for home with limited space
If you want to train at home but a rack and barbells are not a suitable option, then try getting a couple of kettlebells. A light, medium and heavy will go a long way. A common recommendation is buying a single 16kg, 24kg and 32kg kettlebell for men. From there you could consider getting a second pair if you would like to do double kettlebell work.
Keep in mind that kettlebells won’t match a barbell when it comes to top-end strength for squats and deadlifts. For an implement that takes little floor space, they do a fantastic job training general strength, hypertrophy and work capacity.
Recap
If you want to train at home there’s a couple of great options for you. Think about what you want to train for and then how much space you have, and how much noise you can make. That would determine if you should go down a barbell and rack path or a minimal kettlebell path.
