No, you don't need a gym membership to get fit. A pair of adjustable dumbbells, some floor space and a decent walking route cover most of what a beginner needs. A gym is useful, not essential. And the most expensive gym in the world won't help if you only visit it in January.
For a home plan, read home workout for beginners over 30.
What can you do at home?
Plenty. With dumbbells and your bodyweight you can train every major movement:
- Squats and lunges for legs.
- Romanian deadlifts for hips and hamstrings.
- Push-ups and presses for chest and shoulders.
- Rows for your back.
- Carries and planks for your core.
That is a full-body program. See dumbbell workouts at home for beginners.
What does home equipment cost?
It depends. BarBend's roundups list adjustable dumbbells from about $336 for REP QuickDraw handles to $479 for the Bowflex 552, with cheaper handle-style options available. That is a one-off purchase. Compare it with a monthly membership you may stop using by March.
Start with the basics, and add a bench or pull-up bar later.
When is a gym worth it?
A gym helps if:
- You like the atmosphere. Some men train better surrounded by others.
- You want heavy barbell training. Squat racks and plates are hard to fit in a spare room.
- You need variety. Machines, cables and a pool.
- You need to leave the house to focus. Home has a couch.
- You want classes or staff help.
If that sounds like you, join, but only if you will actually go.
How do you decide?
Ask honestly:
- Will I go three times a week? If not, don't pay.
- Is it close? Distance kills habits. Ten minutes is ideal.
- Is the time slot realistic? Check the hours and busy times.
- Can I cancel easily? Read the contract.
If you are anxious about starting, read gym anxiety when you're out of shape.
What about outdoor options?
Walks, runs, parks, playgrounds and hills are free. Pull-up bars and benches are often available in public parks. You can do a lot with a backpack and a hill. Read how to start running when you're overweight.
What do the guidelines require?
Nothing about a gym. The US guidelines ask for 150 to 300 minutes of moderate activity a week plus strength work on at least two days, which you can get anywhere. Walking counts. Dumbbells count. Playing with your kids counts.
What matters most?
The habit. Consistency, progress and good food matter far more than the building you do it in. Read how to make working out a habit.
The bottom line
A gym is optional, a plan is not. Start at home if you are unsure, join a gym if you love it and make sure whatever you pick is something you will actually use. Start the restart plan wherever you are.
Train anywhere, FATBOY.
This article is general information, not medical advice. If you have a health condition, check with your doctor before starting.
- gym membership
- home workouts