To join or not to join a gym: That is the question. If you opt out of building a home gym, you can join a club and have access to more weights and machines. Friends and classes motivate you to keep coming, and that monthly bill keeps you disciplined. On the other hand, gym memberships are steep, workouts can get hijacked by bullies, and going to the gym is an additional commute.
My gym tardiness, however, will likely catch up to me. One of the most consistent messages from health and fitness experts today is that lifting weights has immeasurable benefits. Strength training allows us to keep doing the things we love well into our advanced years. It reduces blood sugar, lowers blood pressure, burns calories, and reduces inflammation. A recent review of studies in the British Journal of Sports Medicine by Harvard Medical School found that strength training is linked to lower risk for cardiovascular disease, diabetes, and cancer and provides a 10 to 17 percent lower overall risk of early death.
But you don’t need all the time and money in the world to have a great home gym. Reviews editor Adrienne So and I have been slowly adding to our existing, minimalist home gyms in our living rooms and garage—a roughly 10- by 10-foot patch in our basements and living rooms. There’s a ton of equipment out there, but for maximum results, I asked two physical therapists—Grace Fenske at Excel North Physical Therapy and Performance and Samuel Hayden at Limit Less Physical Therapy—for their recommendations.
Here’s a PT-recommended guide for an ultrasimple setup that will keep you pumped and motivated. Don’t see anything you like? Don’t forget to check out our existing guides to the Best Running Shoes, the Best Fitness Trackers, or the Best Walking Pads.
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Adjustable Dumbbells
Yes, these are very pricey. But people outgrow their small dumbbells very quickly, and if you bite the bullet early, adjustable dumbbells take up a lot less space than individual dumbbell or kettlebell sets. The Nüobell adjustable dumbbells required 38 patents and allow users to increase weight in increments of five pounds all the way up to 80 with a twist of the handle. Each dumbbell set replaces 32 individual dumbbells. In a cramped space, that’s a game changer.
The way that both Steph’s Nüobells and my Nike adjustable dumbbells work is that the full barbell fits into a cradle. (You can also mount the barbells in a stand.) When the user twists the handle to five pounds, the aluminum bar with grooves will grab onto the first hollowed-out plate, which is 2.5 pounds on each side of the barbell. With each subsequent turn of the handle the bar will pick up heavier weight in increments of five pounds. A safety hook at the bottom of the cradle ensures the barbell weight must be locked in place before lifting.
I like my Nike dumbbells because the end of the dumbbell is flat, which means I can rest it on its end on my thigh without putting a divot in my leg. Also, the plates aren’t round. If you have a big round dumbbell on the floor, or especially in your garage, it will find the nearest incline and roll away on top of a house pet or child. You can still take individual plates out of the rack if you need them for leverage under your heel or for mobility exercises. Whichever one you choose, though, both Steph and I recommend getting a floor stand to decrease strain on your back. —Adrienne So
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