Hi everyone, I’m thinking about setting up a small home gym. I’ve been pretty inactive for the last year and I’ve gained some weight, which isn’t great for me. Would just dumbbells and a bench be good for weight loss and building muscle? I’m also considering getting a jump rope. I noticed some folks using kettlebells, but I’m not too familiar with them. I’d really like to hear your thoughts on this. Thanks a lot
Are you thinking about the bench and dumbbell setup more because of budget or space? Or are you just starting out working out at home to see if it suits you
A rack and barbell would be the best, but you can progress a lot with what you find in the sidebar of fitness communities online. I’d suggest getting a power tower and a good suspension trainer instead of just dumbbells and a bench
From my experience, it’s a decent starting point but not as effective as having a rack and barbell. I’d recommend investing in a solid bench and a good set of dumbbells that will last you longer as you progress to a rack. Check out the Rep Fitness AB 3100 bench and a good set of adjustable dumbbells like Ironmaster or Power Block
Honestly, that setup isn’t enough. I used to only have dumbbells and a bench, and it didn’t work for me. After I got a rack and barbell, I started to see real gains. I don’t have much lower body strength, and I can’t really do heavy deadlifts with 100kg dumbbells. Squatting has been tough too; I’ve not tried many variations, but for me, nothing beats a heavy back squat. You might see some upper body results if you’re starting weak, but pushing up to heavier weights is really challenging with non-fixed dumbbells, especially when you can’t use bigger plates. It’s better than nothing, but I suggest getting a rack and barbell or hitting the gym if you can
@Cedar
I don’t agree. You can do most exercises, even for legs, with a set of dumbbells between 5-40 kg
@Cedar
If you think it’s not enough, you may need to rethink your approach. The main reason to switch from dumbbells is for heavy squats and deadlifts. You can build a great physique with just dumbbells and a solid bench. Heavy dumbbells can give your legs and strength training a good boost
It really depends on what your goals are. If you’re not aiming for bodybuilding or powerlifting, that setup should be enough to help you get in better shape
Blake said:
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Thanks for the advice. I’m feeling more excited now
Yes, dumbbells and a bench will work for you. Now you just need to find some workout programs. You can always get a squat rack and barbell later. For now, check out these resources:
Here’s a dumbbell full-body routine from old school bodybuilder Dave Draper. Just swap push-ups for dumbbell bench presses:
Andy Speer has some nice dumbbell workouts too. Check out this one:
https://www.bodybuilding.com/fun/the-ultimate-full-body-dumbbell-workout.html
Lee Boyce has good routines as well. You might find some solid programs from Jim Stoppani on YouTube too
@Ollie
Thank you for sharing this
Dumbbells and a bench are pretty good. You could also add a doorway pull-up bar if you don’t have another way to do pull-ups
This setup is a great starting point, especially if you’re new to working out.
You can do shoulder presses, bench presses, single-arm rows, tricep dips, curls, lunges, glute bridges and much more.
You’ll be able to create a full-body workout. Just take the time to learn the exercises properly to avoid injuries in the future.
Congrats on taking that first step. Stay excited
Blake said:
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How are you going to squat?
You can actually hold 30 to 50-pound dumbbells in the rack position while squatting, which is a good exercise for someone who hasn’t worked out in a while
Blake said:
@Haru
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That approach might not last long if you’re aiming for bodybuilding or lifting heavier weights. But if you’re looking for general fitness or reasonable strength, it should be enough to start with
Blake said:
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Try goblet squats as an option
You should check out Scooby’s workouts on YouTube if all you have are dumbbells. He has great beginner workout programs. Look for Scooby1961… he had some controversy later on but his original videos are definitely helpful
It’s a solid setup. You won’t know if it’s good enough for some time. If it is, awesome. If not, you can always add more equipment or make changes later
Thanks for your reply. I plan to add more equipment over time
That’s a great starting point. Go for it