Best Home Gym Setup (2026): Adjustable Weights, Resistance Bands, and More

You don't need a fancy gym to get strong

Strength training is linked to a 10 to 17 percent lower overall risk of early death, according to a recent review in the British Journal of Sports Medicine. The benefits extend to lowering risks for cardiovascular disease, diabetes, and cancer.

You can reap these rewards without an expensive gym membership or a massive home setup. For a minimalist approach, you need just a few key pieces of equipment.

I asked two physical therapists—Grace Fenske of Excel North Physical Therapy and Performance and Samuel Hayden of Limit Less Physical Therapy—for their essential recommendations. Here is their guide to building an effective, simple home gym.

The essential equipment list

You can build a versatile home gym with just a handful of items. The goal is to cover strength, mobility, and recovery without clutter.

• Adjustable Dumbbells
• Resistance Bands
• A Quality Yoga Mat
• A Foam Roller
• Proper Gym Shoes
• A Workout App

Invest in adjustable dumbbells

Adjustable dumbbells are pricey but save immense space. A single set can replace dozens of individual dumbbells. The Nüobell adjustable dumbbells require 38 patents and let users increase weight in five-pound increments up to 80 pounds with a twist of the handle.

Models like the Nüobell or Nike adjustable dumbbells work by having a barbell fit into a cradle. Twisting the handle engages aluminum grooves to pick up weight plates. A safety hook ensures the weight is locked before lifting.

We recommend getting a floor stand for your adjustable dumbbells. This decreases strain on your back when picking them up and putting them down.

Add resistance for strength and mobility

Resistance bands come in two main varieties. Heavy bands, like the Rogue Monster Bands, are for strength exercises like assisted pull-ups. Lighter bands, like those from TheraBand, aid mobility and recovery.

The Rogue set ranges from a #0 orange band (9 pounds of resistance) to a #7 silver band (225 pounds). They are made of natural rubber latex and can be anchored to a rack or door.

Lighter bands are excellent for targeted mobility work. The downside is durability—bands can snap over time. It takes trial and error to find the right resistance level for your needs.

Don't skimp on the foundation

A good yoga mat is a long-term investment for floor work. The Manduka PRO Yoga Mat is a heavyweight, stable option. Its 7.5-pound weight provides secure purchase on most surfaces.

The mat is made from PVC but is certified Standard 100 by Oeko-Tex, meaning it's tested for harmful substances. It's also latex and phthalate-free. Its closed-cell surface is hygienic and easy to clean.

For muscle recovery, Samuel Hayden recommends a foam roller. A high-density roller, like the one from OPTP, can relieve muscle pain and release trigger points. Hayden also suggests a lacrosse ball for more pinpointed areas like between the shoulder blades.

Wear the right shoes

Wearing running shoes to lift weights is a mistake. Their soft, springy soles are designed for forward motion, not stable lifting. You need a flat, stable base.

The Nike Metcon is the iconic cross-training shoe for heavy lifting, featuring a flat sole with a heel plate and a locked-in heel cup. For a less bulky option, the R.A.D. One V2 offers a slim fit with a reinforced toe and a wrapped outsole for plyometrics.

Even regular Vans can work for lifting due to their flat soles. The key is avoiding cushioned, unstable footwear.

Find guidance and motivation

If you need workout structure, an app can help. Peloton's Strength+ app offers multi-week programs for all levels. Its workout generator lets you customize sessions based on available equipment, focus areas, and time.

The app allows you to listen to your own music or podcasts while following guided workouts with timers. You can pause, skip exercises, or watch demonstration clips for proper form.

For motivation, both experts recommend personal touches. Grace Fenske uses a portable JBL speaker and motivational posters. Samuel Hayden suggests tracking progress with "before" and "after" photos to see tangible results over time.