I’ve had a few people ask me what the best kind of resistance is for working out at home. The choices are basically stretch bands, barbells, dumbbells, and kettlebells.
For beginners I think stretch bands are a really nice option because you can do virtually any exercise and they don’t cost much at all. The stretch band system I would go with is Bodylastics. It’s got nice handles and anchors so you can connect multiple bands to the handle to get the exact resistance you want.
Men often have trouble with the bands, especially getting enough resistance. Bodylastics is one system where you won’t have that problem.That said, I do feel that bands can be somewhat cumbersome. If you’re trying to do squats, for example, you have to spend some time getting the band just right. It often puts a lot of stress on your arms when you get to the top of the motion, when it should be your legs you’re working.
I personally prefer dumbbells. Barbells are ok in a gym environment, but dumbbells allow you to do more and to work each side of your body independently. I like regular one-piece dumbbells because they feel sturdy and well balanced. Nothing is ever loose, so I feel safe swinging it or having it overhead. Here’s an example of a little set of neoprene covered dumbbells. Obviously this isn’t going to be enough weight for a lot of people.
If you can afford to spend a little more, you might consider a set that adjusts quickly and easily. The Bowflex SelectTech are nice. You just dial the weight and pull it out of the stand. They even look vaguely like a normal dumbbell. There’s also the PowerBlock SportBlock sets, which are a similar concept but they look different. I personally don’t love the square design, but function is more important than form in choosing weights.
Finally we have my favorite thing, kettlebells. If you want to get outstanding core strength, kettlebells are great. The only catch here is the exercises need to be modified to use this oddly shaped weight. You need to understand good posture and technique when using kettlebells, or you could injure yourself or nearby people, animals, or objects.
I highly recommend kettlebells, but only with a supervised program. You might also consider the vinyl covered kettlebells, like this Empower Kettlebell.
The bottom line is that the type of resistance you use really doesn’t matter as long as you get your resistance workout in at least three times per week. For many it comes down to personal preference and cost. If you want the lowest cost, most portable option, go with the Bodylastics bands. Otherwise pick up some dumbbells, either an adjustable set, or for optimal comfort slowly build up a set of solid, one-piece dumbbells, preferably those coated in plastic or rubber for the most safety.
