Do You Need More Equipment?
Yes. Add to cart. Why do 100 reps when you can do 8 with heavier weight and get better and faster results?
Your body will adapt quickly to each workout. You’ll improve so much that bodyweight or your current weights won’t be challenging enough after a few weeks.
To make progress, your body needs what’s called progressive overload—in other words, doing a little more than last time. For example, adding one more rep or one more pound to an exercise each week is progressive overload, but because you don’t want to increase the reps indefinitely, you have to increase resistance. You also need resistance to improve or maintain muscle mass, bone mineral density, and joint stability as you age.
If you don’t have access to heavier weights already, you will want to join a gym or buy some equipment.
If buying equipment, these are the top 3 options we recommend you start with:
- A light, medium, and heavy kettlebell - under $250 (for all)
- A compact set of adjustable dumbbells - $200-$1000 (for a pair up to 90#)
- A TRX - $230
- Bonus: A pull-up bar - under $200 (pairs great with the TRX)
Kettlebells
Cost: Low to High (only because you’ll need a variety)
Space saving and versatile. There are certain exercises unique to kettlebells. Over time you will have an extensive collection of kettlebells of all sizes. Some kettlebell exercises are interchangeable with dumbbells, but we recommend having both. If you are on a limited budget and aren’t familiar with kettlebells, get dumbbells instead. Start with one medium weight kettlebell, then expand your collection with lighter and heavier pairs of kettlebells. If you have the budget, stock up on kettlebells.
- See our Kettlebell Buying Guide
Dumbbells
Cost: Low to High (only because you’ll need a variety)
You’re going to want a bunch of these, but rather than getting endless pairs of dumbbells, save up for adjustable dumbbells like the PowerBlock and don’t settle for cheap knock-offs. Most dumbbell exercises are interchangeable with kettlebells. Start with a set of 5-50# pairs.
- Recommended: PowerBlock
- Budget-Friendly: Perform Better First Place Hex Dumbbells
TRX
Cost: Low $200
The best suspension trainer out there. The TRX gives you a wide range of beginner to advanced exercises that can only be done with a TRX. It has endless uses for developing strength and mobility. If you have limited strength or a lower-body injury, the TRX is excellent because it can lower the resistance on your body. You could use rings, but the ability to put your feet into the TRX comfortably makes it the better choice. Travel-friendly.
- Recommended: TRX Home System
- Budget-Friendly: Rogue Echo Rings
Note: With our guidance, a set of kettlebells or dumbbells could provide enough resistance for a lifetime.
Can I just do more reps?
You can, but after 15-20 reps, you are training endurance and not effectively building muscle. Endurance is good for burning calories, but building muscle burns far more calories and requires fewer reps. Fewer reps and more calories burned seems like a good deal to us.
Can I do body weight?
We still use bodyweight exercises. You can get stronger with body weight, but it won’t be enough after a few weeks unless you do advanced calisthenics (think gymnastics).
Don’t think we always go heavier on every exercise, all of the time. In some cases, even body weight can be too much resistance, and you may need to lower the resistance.
Why is equipment more effective?
As you train consistently, the equipment allows you to challenge it a little more each week to continue getting stronger and build muscle more efficiently. The simplest way to keep improving is to increase the resistance or repetitions, but you need more resistance because you can only increase the reps so much before it no longer builds strength or muscle. Adding an external load with equipment is the fastest and easiest way to add resistance.
Having more equipment also opens up more exercise options. The variety can make training a little more fun and keep you engaged long-term.
How often do I need to increase the weight?
There are many variables, but weight is determined by the number of reps in the program. Each week, we may increase the reps using the same weight, but as the reps go down, the weight must go up. Don’t think too hard about it because progression is built into every one of our programs.
Won’t heavier weight make me bulky?
No. There is zero truth to this myth and we will cover this in another lesson.