If that sounds heavy, go with 8-12 kg, or 19-26 pounds. For many people who train, that's probably going to be 16-20 kg, or 35-45 pounds. How heavy do you go? I'd suggest choosing a weight you can still comfortably strict press over your head six times with one arm. Why? The amount of unilateral or bilateral conditioning you can do with a single kettlebell is unreal. 1 Kettlebell, Medium Weight: Not a pair, just a single.This gives you the freedom of making some good combinations and having an array of exercises to choose from that can challenge most muscle groups in a pinch. One light pair-say, under 20 pounds-and one heavier pair, preferably over 40 pounds. 2 Pairs of Dumbbells: You read it right: two pairs.I'm recommending cheap, bare essentials that can go a long way, and that take up little to no space in your closet or a corner of your bedroom or living room. So no, I'm not recommending squat stands, barbells, and hundreds of pounds of plates. It's for a certain type of person, but not most of us. Serious equipment is more expensive than ever, and just as inconvenient as ever. I know you're probably not about to stock your home gym with everything that a big box gym has. I can make an endless list on useful home gym equipment to buy, but the article would end up being 8,000 words and be no different than any other list. So if you've been struggling to see that, well, see it. When it's all you've got, there's a case for focusing on feeling pretty good and staying lean-ish. There's nothing wrong with the sort of fitness that isn't based in top-level strength, epic performance, or anything remotely elite. A poorly equipped gym and some floor space makes for a great gateway to things like calisthenic training and conditioning workouts-the kind of things that help you shed some fat, get a pump, and give your joints a break. And it's up to you to either let that push guide you somewhere positive, or hold your ground and feel frustrated. The best you'll be able to do is maintain your current levels of muscle and strength until you can return to the training that promotes your specific goals-and even that is going to require work.īut this isn't a bad thing-it's just a push for you to set new goals in the interim. This isn't to come across like a downer, but if your goals involve insane strength or packing on tons of muscle, you're not about to set new records by performing bodyweight-only work, or working out with a pair of 5-pound dumbbells. I've seen an alarming number of articles circulating the internet that seem to be claiming you can "make new gains" using a simple bodyweight training program alone in your living room-even if you're coming off of a long history of moving heavy weights and doing specific patterns with machines. Here's what I've seen people learning, and what I try to pass along to them as a coach and trainer Lesson 1: Have Realistic Expectations While the world is still struggling to figure out what to do next, the fitness lessons of this stage of the COVID-19 crisis are looking pretty clear.
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