If You’re New to Weight Training, Start Here

The first piece of equipment fitness professionals recommended I buy when I started weight training was a set of adjustable dumbbells. “Adjustable dumbbells are extremely versatile and perfect for beginners on a budget because they can replace dozens of fixed weights in a single compact setup,” says Johnson. Now, I know these look expensive, but in the world of adjustable dumbbells, they’re actually quite affordable.

“It's easy to adjust the mechanism to change how much weight is on the dumbbell, so it's seamless to go from one user to another,” says editor Olivia Campbell.

The only issue we noticed is that the adjustable design makes the dumbbells longer than standard fixed weights, which can feel awkward during exercises like biceps curls. Other than that, this starter set will help you level up your training while keeping your gym footprint small.

This adjustable set from BowFlex goes from 8 to 40 pounds (lbs), so you can really work toward progressive overload. “It's a very high quality and space-saving piece of home gym equipment,” says Campbell. “It's great for ramping up your weight amount.”

The design is a tad clunky, she says, but it’s much less clunky than keeping several differently weighted kettlebells around.

Resistance bands are like weights without the bulk. Hip resistance bands in particular can add load to areas where it would be tough to put a dumbbell, like your outer thigh.

I’ve had this set for years, and it’s unbelievable how well the bands in it have held up, given the price. You get a light, medium, and heavy band (14 to 50 lbs of resistance). And let me tell you: That last one is no joke.

I love how the bands are lined with flexible rubber, so they don’t slip and slide on my legs, even when I’m moving from lunges to squats. I can add them to almost any mat-based workout I do to make it much more intense.

A set of long resistance bands (preferably with handles on each end) is not only great for providing progressive resistance, but for increasing mobility as well. They can help beginners improve at pull-ups, add resistance to squats and deadlifts, and assist with hamstring and shoulder stretching.

“You'll want something that goes at least up to 150 lbs of resistance,” says Logan Herlihy, a health coach in Minneapolis–St. Paul, Minnesota, and director of strategic partnerships at Reformed Fitness. Herlihy recommends the Whatafit Resistance Band Set to clients, because it’s inexpensive and the bands go up to 150 lbs of resistance.

I’ve tested all types of workout leggings. I’m not always a fan of compressive leggings, but I genuinely love these. They have medium compression, so I can pretty much wear them all day without discomfort. The also look great on and have handy pockets that hold a phone.

They come in 25- and 28-inch (in) lengths — the 25 in is perfect on my petite frame — and five understated, versatile colors. An interior adjustable elastic in the waistband allows you to adjust the fit, too.

The material is so smooth that it never picks up lint. It’s also antimicrobial and moisture-wicking, ideal for workouts where you break a sweat. Honestly, if you’d told me they were over $100, I’d have believed you. But you can get them for under $50.

It can be challenging to find a sports bra that holds you in well but doesn’t feel like you’ll never get out of it. This bra from Nike hits those marks and then some. We love that it’s adjustable and includes pads for extra support, should you want it. It’s got thicker straps that are less likely to dig in as your workout goes on, and it’s moisture-wicking.

The best part is that you won’t have to turn yourself into a contortionist to get out of it. “It’s comfortable and feels durable and versatile,” says writer Lindsay Modglin, who took this on runs and outdoor workouts.

Optimal weight-training footwear might not be what you think. Rather than a super-cushy sole, Josh Schlottman, CSCS, suggests wearing something more akin to bare feet. “I recommend using minimalist footwear for strength training over regular sneakers. Thick, cushioned shoes reduce stability, decrease foot strength, and change gait mechanics,” he says.

These sneakers from Vivobarefoot are super-lightweight, have zero drop (a completely flat sole to help you feel more grounded while lifting), and are made from just about 100-percent natural materials.

Fitness writer Brittany Vargas says the barefoot feel of these sneaks “allows your toes to splay, creating a more-stable support base, and gives your feet the chance to sense and adapt to the ground. The shoe's upper is also very soft and flexible, allowing for lots of movement.”

If you haven’t worn zero-drop shoes before, transition into wearing them gradually. Switching too quickly may aggravate tight calves or the Achilles tendon.

Before you get started with a weight-training workout, you should lay down a mat. It’ll protect your joints and your floor from your weights.

I’ve used this Gaiam mat for years. It’s just thick enough to save my knees, but not so thick that you sink into it. (Dare I call it the Goldilocks mat?) You can get this mat in various colors and patterns, and the brand’s always making new ones.

I love the mat's non-slip surface for any move that requires some balance, as I’m not the most graceful when I work out. I’ve tried other, much more expensive brands, but I always come back to Gaiam. This mat performs just as well at a fraction of the price.

You can do most beginner-friendly weight-training exercises without one of these. But if you’re curious about pull-up bars, this is a great option that Herlihy recommends. It’s super budget–friendly, a space-saver, and allows you to do dips and leg raises along with chin-ups. It’s a heavy-duty piece of equipment that can hold up to 440 lbs.

Be sure to install it on a solid brick or concrete wall, since plaster or drywall won’t provide enough support. This is one that’s better suited for a basement or garage gym.

An adjustable bench is a useful asset for a home gym. It offers stability and, in some cases, different angles and ranges of motion to help you target specific muscle groups.

Johnson likes this bench from Flybird. “[It] can accommodate rows, incline and flat presses, and other compound exercises,” he says.

We love that it offers six different back positions and four seat positions, and can hold up to 660 lbs. It’s also foldable, making it perfect for smaller spaces. However, it can only accommodate someone up to 5'9", so if you’re taller, this might not be the pick for you.

When I started taking whey protein, I found it difficult to use the milky powders, because I didn’t love the consistency or taste. Then I learned about clear protein powders that mix easily into water and taste more like lemonade than a milkshake (which I vastly prefer).

I’ve cycled through a few different brands, but Isopure has some of my favorite flavors. It’s gluten-free, low-carb, and a whey isolate, meaning highly filtered. It takes about 30 seconds of shaking in my trusty stainless-steel shaker for it to completely dissolve.

While not my first choice for getting protein — I agree with Johnson that getting it from whole foods is best — using protein powder is helpful when I know I won't get enough protein in a day.

I started taking this creatine about six months ago, and I’m still on my first canister. It disappears quickly and completely in water with a little shake or stir, and it doesn’t really taste like anything. I had a few stomach rumblings initially, but after that, no side effects to speak of. After about a month, I started to notice I had more stamina in workouts and could lift heavier than I could before. That was enough to convince me to stay on it.

You’ll need a good shaker to mix up these supplements, and my favorite is this 24-ounce (oz) guy from HydroJug. I’ve tried several over the years, and this is one of the only ones that holds up to its claims: leak-proof, mixes silently, and is easy to clean.

It has a removable metal spiral that you insert between the lid and base to mix powders; most shakers use a wire ball that clanks to break up powder clumps. I love its rubber bottom, which helps prevent it from sliding around when you put it down. Best part (for me, at least): It’s mostly made of stainless steel, reducing your microplastic exposure.