Guide to Building a Home Gym With Resistance Bands
Introduction
This guide will discuss three different setups in ascending price order. We will use high-quality equipment options, so while there are cheaper ways to do it, we will focus on equipment with a proven track record.
Setup 1: "Minimalist"
Level: Good
Total Cost: $108 - with code RB10
Equipment list:
- Serious Steel 41" Band Set
This is a minimalist approach to band training—just bands! You can use bands by themselves; there is no need for bars, grips, ground plates, or anchor points. However, using large bands over 50 lbs/23 kg of tension will become challenging to handle with just your hands.
Bonus tip: Use gloves or vector grips to make the bands more comfortable.
Setup 2: "On point"
Level: Better
Total cost: $108 to $148
Equipment list:
- Serious Steel 41" Band Set (Use code RB10 for 10% off)
- Anchor points
Building on setup 1, we can add anchor points to introduce more exercises. Now, exercises like face pulls, reverse wood chops, reverse lunges, and Spanish squats are available, and this is just the start! It's important to talk about anchor points a bit more here. An anchor point is any stable fixture to which you can attach a band. There are 3 main types: door, permanent, and knots.
Door Anchor
Tip: Moving the anchor around the door allows you to adjust the height.
Permanent Hooks
These attachments are excellent because the setup is as simple as hooking the band on. A door anchor may require a little more setup, but it's still not bad. I like permanent anchor points because they tend to be stronger and reduce the risk of damage to your door, especially if painted.
Loop Knots
You can move the loop knot up and down to adjust the height. By the way, wall/ceiling-mounted pull-up bars make a great high anchor point. Knots are simple, strong, and reliable. With knots, you can turn any jungle gym into a gym!
Setup 3: "Complete Package"
Level: Great
Total Cost: $425+
Equipment list:
- X3 bar + ground plate + bands: $350
- Bands: Serious Steel 41" orange + purple: $25 (Use code RB10 for 10% off)
- Anchor point: Free to $40 (Use code RB10 for 10% off)
The X3 system was specifically created to address the issue of using just your hands and feet with bands. The bar lets you fully concentrate on the exercise without worrying about your hands, wrists, or ankles. Using the bar allows you to perform these much more effectively:
- Bicep curl
- Tricep press
- Deadlift
- Overhead press
- Calf raise
- Front squat
- Zercher curl
- Split squat
- Bent row
The X3 bands start with higher resistance levels. To create a full spectrum of resistance for all the band exercises, we can add the Serious Steel purple and orange bands to our collection to use with Rubber Bands. The smaller bands are helpful for accessory muscle work or where larger bands provide too much resistance.
Summary
Training from home is convenient, and with Rubber Bands, you can build a sustainable routine with any of these setups.