Home Workout Essentials: How to Build a Simple Home Gym

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You don't need a garage full of machines to get a good workout at home. A small set of well-chosen gear covers strength, stretching and cardio, fits in a closet and is ready whenever you have twenty minutes. This guide walks through the basics in the order most people need them, what to check before you buy, and when it makes sense to add more.

Before you buy: three questions

• What kind of workouts will you do? Yoga and stretching, bodyweight strength, weight training and cardio each lean on different gear. Start with the type you'll do most often.
• How much space do you have? Measure the floor space you'll actually use, with room to stretch your arms out and lie down.
• Who's in the house? If you live upstairs or have people sleeping nearby, quiet gear like mats and bands is easier to live with than heavy weights you might drop.

If you have a health condition, an injury, or you're new to exercise, check with your doctor before starting a new routine.

Start with a good mat

A mat is the foundation of almost every home workout. It gives you grip for yoga and planks, a little cushion for your knees and back during floor work,. When choosing one, look at:

• Thickness. Thinner mats feel more stable for standing poses. Thicker mats are kinder to knees and hips during floor exercises.
• Grip. A mat that slides on your floor, or that your hands slide on, is a safety problem. Read current reviews for comments on slipping.
• Size and storage. Check the length against your height, and whether it rolls up easily or comes with a strap.

Resistance bands: strength training in a small bag

If you only buy one piece of strength gear, make it a set of resistance bands. They're light, quiet, easy to store and easy to pack for trips. Loop bands are great for glute and hip work, warm-ups and physical-therapy style exercises, and a set with several resistance levels lets you progress as you get stronger.

A few tips for using bands safely:

• Check bands for nicks, tears or thinning spots before each use, and replace any that look worn.
• Start with a lighter band than you think you need, move slowly, and keep bands away from sharp edges.

Adding weights

Once bodyweight moves and bands start to feel easy, free weights are the natural next step. For most home gyms, the choice comes down to two options:

• Adjustable dumbbells replace a whole rack of fixed weights with one pair, which saves a lot of floor space. Check the weight range, how the weight is changed, and how long the handles are before you buy.
• Kettlebells are great for swings, squats and carries. Learn the swing from a qualified coach or a reputable video before going heavy.

Whichever you choose, pick a starting weight you can lift with good form for the full set, and put down a mat or rubber flooring if you're working out on hardwood. Used weights are also easy to find, which can be a good way to save; check the condition and the seller's photos carefully.

Adjustable dumbbells on Amazon → Kettlebells on Amazon → New and used dumbbells on eBay →

Recovery: the foam roller

Many people like to use a foam roller to loosen tight muscles before a workout and to cool down afterward. Firmer rollers feel more intense; softer ones are gentler for beginners. Roll slowly over muscles rather than joints or bones, and ease off if anything feels sharp or painful.

Stay hydrated

Keeping water within reach makes it much more likely you'll actually drink it during a workout. Look for a bottle that's easy to open with sweaty hands, doesn't leak when it gets knocked over, and fits your cup holder if you also take it in the car.

Tracking your progress

You don't need a gadget to get fit, but a tracker can help you build a habit by showing your activity over the week. Think about what you want to track:

• Daily activity and sleep. A slim fitness tracker covers steps, heart rate and sleep, and is comfortable to wear all day.
• Runs and walks outside. A GPS watch records distance and pace without carrying your phone.

Check that the device works with your phone, how long the battery lasts between charges, and whether any features need a paid subscription.

Music and motivation

A good playlist or podcast makes a home workout go by faster. Over-ear headphones with noise cancelling are comfortable for slower workouts like yoga or cycling; for jumping and floor work, earbuds tend to stay put better.

A simple home workout checklist

1. Clear a space where you can lie down and stretch your arms out without hitting anything.
2. Start with a mat and a set of resistance bands.
3. Add weights only when bodyweight and band exercises start to feel easy.
4. Keep water nearby and warm up before every session.
5. Check bands and equipment for wear, and store weights where they can't tip or roll.
6. Pick a regular time for your workouts and track them, even if it's just on a calendar.

The bottom line

A mat, a set of bands and a water bottle are enough to start working out at home today. Add weights, a foam roller or a tracker when your routine calls for them, not before. The best home gym is the one you'll use, so keep it simple and easy to get to. Browse treadmills, bikes and rowers in Cardio machines, or dumbbells, benches and racks in Weights & benches — or see everything in our Health & Fitness section.