One of the most significant factors in women's health is adopting a workout regimen that makes sense based on your body type, age, and fitness goals. While some women choose to use gym memberships or in-person studio classes in order to meet their fitness goals, others prefer to achieve their health and wellness goals from the comforts of home.
If you prefer the latter, it's crucial to create a home gym setup that works for you based on the factors mentioned above. Whether your sights are set on strength training, cardio, meditation, or something else, this complete guide on women's home gym equipment will help you set up your gym space exactly as it should be.
Table of Contents
- What Are Essential Home Gym Equipment Machines For Women?
- Factors To Consider Before Setting Up A Women’s Home Gym
- Best Home Gym Setup For Women (Ideas & Guide)
- More Tips & Tricks For Setting Up A Home Gym For Women
- What Are Some Ideal Home Gym Workouts For Women?
- Benefits Of Home Gym Setups For Women
- Common Home Gym Questions Asked By Women
What Are Essential Home Gym Equipment Machines For Women?
A well-rounded fitness routine means that you cover all the bases, including a balance of cardio, strength training (muscle building), stretching, and balance exercises.
Some of these can easily be done at home with no equipment at all, but others are best served by investing in a few of these women’s home gym essentials:
Just about everyone is familiar with the treadmill. Even if you don’t have one at home, treadmills have been an important fixture in the fitness industry for decades, and a big reason for that is because they make it easy to implement a regular cardio routine.
There are many benefits to cardio workouts using a treadmill, like improving heart health, promoting healthy weight loss, and strengthening the muscles and joints.
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2. Stationary Bike
Similar to the treadmill, a stationary bike is another great option for setting up an at-home gym for women. But unlike the treadmill, exercise bikes have minimal impact on the joints. So if you're a female suffering from knee or hip issues, investing in a stationary bike is the best way to go.
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Elliptical trainers are yet another option for getting in a home gym workout for women. Ellipticals mimic that natural movement of running and walking, but they’re specifically designed to minimize impact so that you don’t have to worry about putting additional strain on the body.
Older women can specifically benefit from having an elliptical at home, as can anyone who experiences knee pain or tightness in the hips (which many women suffer from).
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4. Rowing Machine
Women who have a rowing machine at home can get total body cardio and strengthening workouts. The best rowers deliver a complete workout that not only focuses on improving heart health with intense cardio but also strengthens the muscles of the core, upper body, and lower body.
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5. Resistance Bands
Resistance bands make it easy to focus on muscle toning and strengthening, and best of all, they’re a cheap way to accomplish it. Many resistance band options come with a full set of bands that offer different levels of resistance, so you can start with an easy workout and quickly move up to a more challenging one.
Resistance bands are one of the best things a woman can have in her home gym for 3 reasons. They’re cheap, they’re effective, and they’re a space-saving way to get toned at home.
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6. Jump Rope
Jumping rope is a fun way to get in cardio, work the muscles, and even stimulate the mind. Jump rope exercises are especially good for improving balance and coordination, and women who jump rope regularly develop strong ankles and feet as well as wrists and hands.
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The simplest way to describe kettlebells is small cannonballs with handles, but “small” is a bit deceiving since kettlebells can actually be quite heavy. Using a kettlebell can have a lot of benefits to physical fitness, especially for women who are trying to build muscle in a bit of an unconventional way.
According to Harvard Medical School, “holding a lot of weight by a handle engages your arm, leg, shoulder, back, and abdominal muscles. The pull on your muscles helps to strengthen them. The pull on your bones helps stimulate new bone cell growth.” Best of all, though, is that kettlebell workouts can be fun and interactive.
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Dumbbells are an effective alternative to large weight machines, and they're a much more affordable option for women who want to train with free weights. Having a complete set of dumbbells is a great choice for women who want to tone and build muscle (which all should!) and don’t have the space or money to invest in a chest press machine, bench press, lat pulldown, etc.
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9. Foam Roller
A foam roller isn’t typically used to burn calories or build muscles, but it’s still a great addition to any woman’s home gym. This fitness accessory is commonly used to alleviate and loosen tight muscles through a practice called self-myofascial release.
In addition to reducing muscle tension, a foam roller is great for warming up your muscles, increasing blood circulation, increasing overall range of motion, reducing pain, and even inducing relaxation.
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10. Yoga Blocks & Mats
Regardless of if you consider yourself a yogi, you should 100% have a yoga mat (or similar type of workout mat) in your home gym. Whether you use it to stretch, do yoga, or get in some intense equipment-free cardio is up to you.
Another essential piece of equipment is the yoga block. Similar to a foam roller, a yoga block can be used to open up muscles and relieve tension, and it’s not just a prop that yoga practitioners should have at home.
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11. Ab Roller
Getting rock-hard abs can be tough for a lot of women, but an ab roller can help. The ab roller is a simple device made up of two handles that connect a wheel. But don't let its simplicity fool you; this is an advanced training tool that can target the muscles of the core, triceps, lats, and shoulders.
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12. Stability Ball
Stability balls, also called Swiss stability balls, are a fantastic tool for improving balance and mobility. This tool can be used for a number of different exercises, allowing women to target the upper body, lower body, and everything in between.
A stability ball is especially good for physical therapy and injury rehabilitation, but anyone can benefit from having one at home.
13. Portable Gym (For Use Anywhere)
If you're limited on space and can't fit a large cardio machine in your home gym, you might want to consider a portable gym. They have several on the market, but they all serve the same purpose; to allow you to work out your whole body using minimal equipment on-the-go.
The best part about these machines is they are relatively cheap and can be packed away into a bag for easy storage and transport.
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14. All-In-One Home Gym
Another great piece of equipment to have at home is an all-in-one machine. Most of these machines can work your entire body. They also offer a weight stack or other form of resistance, so you can get in some serious strength training sessions.
While they might not offer the same versatility as free weights, they are usually compact enough for smaller home gyms. All-in-one machines also offer a lot of value for money since you won't need to buy anything else for a good workout at home.
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Factors To Consider Before Setting Up A Women’s Home Gym
When setting up the best home gym for women, there are quite a few things to keep in mind. On top of thinking about the pieces of equipment that work best for your fitness goals and limitations, here are a few more things to consider:
Of course budget plays a role in remodeling any room of your home, and that especially goes for setting up a workout space. You could easily drop thousands of dollars on high-end pieces of equipment and accessories, but it’s also possible to keep things minimal and only spend a few hundred on the essentials.
If you want a fancy exercise bike like the Peloton or a high-end rower like the Hydrow, definitely plan on spending some cash. But if your budget doesn't allow for that, no worries; you can find many affordable (or even used) options for your home gym.
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Square footage is another major factor to consider. If you’re limited to a very small space - let’s say a corner in your living room - then you probably won’t be able to fit bulky weight or cardio machines. But if you have an entire room - let’s say your garage or basement - you’ll have a lot more freedom in creating a well-rounded home gym with lots of equipment that caters to different aspects of health and wellness.
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Types Of Exercises Performed
While the best home gyms are versatile and allow you to focus on a range of workouts, it's essential that you create your space based on the exercises you plan on doing.
Suppose you already do a good amount of cardio with a local running group. In that case, you probably don't need to invest in a cardio machine (unless, of course, you want to supplement your current cardio routine with at-home running).
You'll definitely want to think about what you already do in terms of physical fitness as well as what you plan on doing while working out at home.
Best Home Gym Setup For Women (Ideas & Guide)
Keeping budget, space, and exercise plans in mind, you should be able to create a home gym that’s perfect for YOU. Nowadays, the task is easier than ever, thanks to the internet and its endless resources as well as online shopping sites like Amazon, Target, and Walmart.
Before you buy, though, be sure to follow these home gym setup ideas for creating a female-friendly workout space based on different budgets:
For Women On A Limited Budget
If you don’t have a lot of money to spend, then the best piece of advice is to try and use what you already have. You might be surprised what you have lying around at home, and if you get creative enough, you can even use regular household items to work out.
Even a simple workout mat or yoga mat can be a great starting point. There are tons of different workouts you can do without any equipment at all, and some of the fittest women use only a mat to achieve their goals. You can start by searching online for “equipment-free” or “gear-free” workouts and go from there.
For those who want more than just a yoga mat home gym but don't have a lot of cash to spend, begin by investing in versatile tools, such as resistance bands or dumbbells. Some cardio machines adhere to budget gym setups, so don't shy away from an exercise bike merely because you assume you can't afford one.
For Women On A Midrange Budget
If you have a fairly practical budget, there’s actually quite a lot you can do with your home-gym setup. Many gym equipment manufacturers create their products based on midrange budgets, and even pricier machines typically come with the option of monthly payment plans in addition to paying for the entire machine upfront.
The best place to start for those on a reasonable budget is to dedicate an entire room or space to your gym setup. This could be a spare bedroom, the garage, or the basement. Wherever you decide to work out, having a dedicated space will give you a lot of freedom to buy what you need - as well as what you want.
You’ll definitely want to start with the home gym essentials, like a cardio machine of some type, a mat for equipment-free workouts, dumbbells, resistance bands, etc. From there, you can start purchasing fun add-ons, like weight machines, padded flooring, and monthly fitness apps.
For Women On A Large Budget
If budget isn’t a major concern, it’s super easy to get carried away when designing a home gym. But just remember, it’s still best to only invest in equipment that you’ll actually use in order to maximize your space to the fullest. In other words, there’s no need to have multiple high-end cardio machines.
If that means buying the latest model of the Peloton bike, go for it! Or maybe it means having a weight machine setup that allows you to target every single muscle group.
More Tips & Tricks For Setting Up A Home Gym For Women
Now that we’ve covered how to set up a women’s home gym based on budget, it’s time to get creative. Even though working out is often seen with a “get it over with” attitude, getting creative is actually one of the best ways to create a space that you enjoy spending time in. That not only means getting creative with your equipment and accessory choices but also with your decorating.
It’s also very important to be patient throughout the setup process. Home gym setup is a never-ending endeavor, so don’t be afraid to start small with the essentials and add equipment as you go. This is especially crucial since your fitness goals and capabilities are likely to change the more you use your gym space.
Another tip is to get inspired. Browse around online for inspiration from other empowered women who work out from home to gather ideas on how you want yours to look. You might be surprised by how motivated you become with each workout simply by creating an inspirational space.
Aside from getting creative, being patient, and getting inspired, you’ll definitely want to invest in some proper lighting. Nice, warm lighting to set the mood goes a lot further than harsh fluorescent lighting, and the same goes for installing comfortable flooring that’s easy on the joints.
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What Are Some Ideal Home Gym Workouts For Women?
Anyone who’s brand new to physical fitness may still be at a loss for how to properly set up a home gym. In this case, it’s best to focus on different types of workouts that are ideal for women and the female anatomy.
Start by focusing on the types of exercises that are best for women. This includes adopting a regular cardio routine that covers at least 150 minutes of moderate-intensity activity per week, or 75 weekly minutes of high-intensity cardio. Even if you don’t have a cardio machine at home, you can get this done by walking briskly outside or jogging up and down your home’s stairs.
From there, the next important aspect of physical fitness for females is weight training. Having healthy muscle density is important for all genders, but it's especially important for women to increase strength, prevent injuries, and even improve metabolism.
You don't need expensive weight machines to target different muscle groups. Many muscles can be strengthened without any equipment at all, like by doing planks, wall sits, push-ups, or squats. You can also use resistance bands or dumbbells - just make sure to use the proper technique and don’t overdo it in the beginning.
Benefits Of Home Gym Setups For Women
Why should every woman have a dedicated at-home workout space? Well, there are actually several reasons, but the most important one is that it gives you the opportunity to stay fit, get healthy, and invest in yourself. So many of us go through life without getting the exercise we need, and when all is said and done, having a home gym can prevent that from happening.
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Here are a few more benefits that come along with working out at home:
Common Home Gym Questions Asked By Women
How can a woman get fit and toned fast at home?
Even if you have no idea where to start, the beauty of the world today is that there is an endless number of fitness-oriented resources for women. Losing weight, getting fit, and building muscle tone are as easy as downloading an app or searching for fitness videos on YouTube.
More specifically, though, one of the best ways to get toned for women is to use resistance bands. Resistance bands make it possible to build muscle, all without the need for expensive weight machines.
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How many times a week should the average woman workout?
It varies from female to female, and it can vary anywhere from 3 to 6 days per week. If you live a very active lifestyle or have a physically demanding job, there’s no need to supplement your already full schedule with a daily workout.
But if your job is less physically demanding and you find yourself sitting for most of the day, it’s best to burn some calories in the gym at least 5x per week.
How long should a woman workout per day?
This ultimately depends on the number of weekly workouts a woman is doing. If you choose to work out just 3x per week, you’ll want to make your session a bit longer than someone who works out 5x per week.
The key is to not overdo it - there’s no need for workouts that last 2+ hours unless you’re an Olympic-level athlete. In most cases, 30-minute workouts at a high intensity should suffice.
Can pregnant women work out?
Yep! According to WebMD, exercise during pregnancy is perfectly fine, and,“most exercises are safe to perform during pregnancy, as long as you exercise with caution and do not overdo it.”
The same source also states that “the safest and most productive activities are swimming, brisk walking, indoor stationary cycling, step or elliptical machines, and low-impact aerobics... These activities carry little risk of injury, benefit your entire body, and can be continued until birth.”
Setting up an at-home gym for women doesn’t have to be a challenging task. In fact, it can be really fun, and eventually, you could have a workout space that you actually want to spend time in. Just remember to establish a budget, focus on your fitness goals and limitations, and start by investing in at-home gym essentials for women that make sense based on your budget and goals.
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