Home gym setup needs just bands, dumbbells and a bench, coach says

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Americans are spending more on health and wellness, research shows — and for some home gym enthusiasts, the cost can quickly climb into the thousands.A YouGov poll conducted in September 2026 found that 31% of Americans are spending more on health and wellness than a year ago, while 20% expect to spend more in the coming year.Meanwhile, a 2026 poll by Garage Gym Experiment, an online community for home fitness enthusiasts, found that 44% of respondents expected to spend at least $1,000 on their home gyms this year.FITNESS EXPERT REVEALS 6 THINGS PEOPLE OVER 35 SHOULD DO AFTER WORKOUTS TO STAY STRONGBut building an effective home gym doesn’t have to break the bank, according to New York-based fitness coach Jacob Zemer.The biggest home gym money-waster may not be a particular piece of equipment, he said, but rather anything that takes up significant space and is difficult to set up or use consistently. Building an effective home gym doesn’t have to break the bank, according to New York-based fitness coach Jacob Zemer, right. (Jacob Zemer)Zemer spoke with Fox News Digital about the most worthwhile investments for working out at home — and which equipment may not deliver enough bang for the buck.The 3 home gym essentials”A lot of people think building a home gym requires an elaborate setup, and it doesn’t,” Zemer said.If someone is building a home gym from scratch, the fitness pro recommends starting with a few affordable pieces and adding equipment over time.10-MINUTE FITNESS HABIT CAN HELP ADULTS OVER 40 MAINTAIN MUSCLE AND STAY STRONG”You can accomplish everything for every muscle group with just three items,” he said.No. 1: BandsExercise bands are a good first investment, Zemer said, “just because they’re so incredibly affordable.”They’re also very effective, he said, especially for those who are new to strength training. Exercise bands are a good first investment, Zemer said, “just because they’re so incredibly affordable.” (Jacob Zemer)”You can do everything you need to with just those pieces of equipment — and you can travel with them, bring them on a plane and to a hotel, which makes them very versatile,” Zemer said.No. 2: DumbbellsWhen choosing dumbbells, it’s important to consider how much floor space they’ll take up — especially if the home gym is in a room with multiple purposes, according to Zemer.”With adjustable dumbbells, you can have a very small floor print — however, they are a little bit more costly, and some of them are slightly fragile, so just be mindful of that,” he advised.4 SIMPLE HABITS CAN HELP SLOW MUSCLE LOSS AS YOU AGE, FITNESS EXPERT SAYSBeginners should first focus on learning the proper form and choosing a weight that makes the final repetitions challenging, according to Zemer.Progress doesn’t always mean moving to heavier dumbbells, he noted. When choosing dumbbells, it’s important to consider how much floor space they’ll take up — especially if the home gym is in a room with multiple purposes, according to Zemer. (Jacob Zemer)”Pushing yourself doesn’t mean adding 20 pounds — it could mean doing one more rep,” Zemer said. “You need to progressively get stronger, because your body will adapt to the stimulus you’re using.”Once it becomes easy to complete a high number of repetitions, it may be time to increase the weight.No. 3: A benchWith some exercises, it can be limiting if you have to lie on the floor or stand, Zemer said.”You can get quite an affordable bench online,” he said. “I would look for one that both declines and inclines, maybe even perhaps sits completely upright. That will give you a lot of versatility.” For added versatility, Zemer suggests looking for a bench that both declines and inclines, and maybe even sits completely upright. (Jacob Zemer)The biggest waste: equipment you won’t useBefore buying a piece of home gym equipment, Zemer recommends considering how much space it requires, how many exercises it supports and whether it will be easy to use consistently.CLICK HERE TO SIGN UP FOR OUR HEALTH NEWSLETTEREquipment that is bulky or difficult to move, or requires too much setup, may end up becoming an expensive waste of money.”The most important thing is that it’s quick and easy to set up, easy to grab and therefore more likely to be used,” he said. “The more setup it requires, the less likely you will to be use it.” Before buying a piece of home gym equipment, Zemer recommends considering how much space it requires, how many exercises it supports and whether it will be easy to use consistently. (Jacob Zemer)Zemer learned that lesson after buying lever arms, attachments that connect to a power rack and move up and down for exercises such as presses, rows and squats. Because the equipment was cumbersome to move, he eventually sold it secondhand.”The secondhand market of gym equipment is brutal, so if you buy something, and you don’t use it, the resale value is next to none,” Zemer cautioned.CLICK HERE TO DOWNLOAD THE FOX NEWS APPHe recommends prioritizing items that serve multiple purposes, rather than devices designed to target just one body part.”I always look for equipment that can do multiple things,” he said.”A lot of people think building a home gym requires an elaborate setup, and it doesn’t.” Do you need cardio equipment?Cardio equipment is not essential for everyone, according to the trainer, especially for those who are mobile.Many people can also raise their heart rate through activities such as walking, running or strength-training workouts performed at a faster pace, he said.TEST YOURSELF WITH OUR LATEST LIFESTYLE QUIZFor those who prefer a cardio machine, Zemer recommends choosing an option that is versatile and less likely to aggravate the knees or back, such as a stationary bike or ski erg (an indoor exercise machine that simulates the motion of cross-country skiing). Melissa Rudy is senior health editor and a member of the lifestyle team at Fox News Digital. Story tips can be sent to melissa.rudy@fox.com.

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