Top 10 Exercise Equipment Values for Your Home 

By Chris Marino, MS, CSCS, CES
www.ExerciseTherapyPro.com


#1 Free Weight Dumbbells ($5-$399 per pair) 
Dumbbells are a relatively inexpensive and highly versatile form of resistance for strength training; an essential component to any home gym. Plan to purchase 2 to 3 pairs of hand weights initially; 3-5 lbs for smaller muscles (i.e. arms), 8-12+ lbs for larger muscles (i.e. chest, back, legs, etc.); men will require significantly greater baseline resistances. As your strength increases you’ll need to invest in heavier weights to ensure further progress.

#2 Stability Ball ($20-$65)
The stability ball or Swiss ball, originally used in rehabilitation has become a popular tool now used in fitness programs. The unstable nature of the ball encourages the stabilizers of the trunk and spine to work harder when seated, lying or kneeling on it. In your home the stability ball can provide for a multitude of variations in exercise intensity and can serve as a support in place of a weight bench for free weight exercises. The size of the ball is selected based on your height; please look for the chart on the box before purchasing.

#3 Ankle Weights ($10-35)
Ankle weights are great for both rehabilitation and for strengthening the hips, thighs or lower back in a fitness program. They come in a variety of designs and some allow the addition or removal of small weights to adjust the total resistance by 1-2 pounds. They are often sold in pairs of 2.5 to 5 pounds each.

#4 Elastic Tubing ($5-20)
Elastic bands and tubing are rehabilitation tools that have gained popularity in fitness programs. They can provide additional variety and are essential to rotator cuff and hip stability training. They are sold in a variety of styles; choose from hard or soft handles, long or short lengths, straight bands or rings. The color identifies the tension. Each company’s color scheme is different, so look for a description of the tension (i.e. light, medium, heavy).  Don't forget to pick up a Door Strap that allows you to anchor the tubing to any door in your house.

#5 Medicine Ball ($25-$80)
The medicine ball is one of the original tools used to help rehabilitate athletes. Today, they can add variety and fun to your workouts. You can throw them, push them, pull them, or swing them. Medicine balls come in a variety of styles: rubber or leather, some bounce, some have handles. A general rule of thumb for selecting the resistance is: ~4 kg or 8-10 lbs for women, ~5 kg or 10-12 lbs for men.

#6 Kettlebell ($50-100)
Kettlebell training is one of the hottest trends in fitness today. This tool, which comes to the USA via Russia has been used for many years by their military special forces and athletes to develop explosive strength. They come in sizes from 8 lbs to 88+ lbs. Although they are an expensive tool, the benefits they provide to someone who is already in good shape are tremendous. They are not for the faint of heart nor for anybody with joint or posture problems.

#7 Olympic Weight Set ($150-$500)
Olympic weight sets and barbells come in a variety of designs. They can be purchased with or without handles, some have a rubber outer coating to protect floors and furniture and most often the weight sets include a basic barbell, which is safe for between 500 and 750 lbs of resistance. A weight set and barbell provide resistance for a variety of core movements (i.e. squats, presses, pulls, dead lifts).

#8 Multipurpose Rack ($300-$1000)
A Multipurpose Rack is an essential tool for any serious weight lifter. The rack allows for a number of barbell and bodyweight exercises to be safely performed in and around without a spotter. Add-ons include: pull-up bar, weight plate storage, additional spotter bars, lat pull-down/row, and more.

#9 Adjustable Bench ($130-$250)
There are hundreds of adjustable benches available. You should select a bench that adjusts from 90 degrees to flat and also declines 10-30 degrees. Powertec and Bowflex both make very sturdy benches.

#10 Spin Bike ($650-$1500)
Spinning is one of the most effective forms of cardiovascular exercise. Different from a traditional indoor cycle, a spin bike mimics the aerodynamics of a road bicycle without the added risk of riding in traffic. It is the most practical form of in-home cardio because a good Spinner is less expensive than a good treadmill; it takes up ½ the space and doesn’t require electricity.

Purchasing Pointers:
Most of the equipment on this list can be purchased at your local sporting goods store or fitness retailer. Watch the circulars for sales or inquire with the store clerks for information on upcoming clearance days! There are also a number of internet retailers that sell discounted equipment. Be sure to look for Free Shipping! Here are a few that I have used:

www.bigfitness.com
www.esportsonline.com
www.thebenchpress.com
www.fitnessfactory.com