GearStay strong
A home strength kit: kettlebells, dumbbells and the rest
Five pieces of kit cover squat, hinge, push, pull and carry, which is everything a strength week needs.
WHO recommends muscle-strengthening activity on two or more days a week 1. A small home kit gets you there without a commute, and it is what the "Dumbbells or kettlebell" plans in our Week Builder are written for.
Progress comes from gradually asking more of your muscles over time, which is progressive overload 2. So buy kit that lets you add load: a heavier bell, adjustable dumbbells or a stronger band.
What to look for
One bell to press, one to swing
A moderate kettlebell for presses, rows and lunges, and a heavier one for swings, goblet squats and carries.
Cast iron or competition
Competition kettlebells keep the same size, height and handle at every weight 34, so technique feels the same as you move up. Classic cast-iron bells are a fine, cheaper start at home.
Adjustable beats a rack
One pair of adjustable dumbbells replaces a rack of fixed pairs. Check the top weight covers your heaviest row or split squat.
Room to move
You need space to swing a bell and lie on a bench. A mat protects the floor and your knees.
Somewhere to pull
Pulling is the easiest pattern to miss at home. A doorway pull-up bar or a band anchored in a door closes the gap.
Worth a look
- Kettlebell
Cast-iron kettlebell
The most versatile single piece: swings, goblet squats, presses, rows and carries.
Best for A first piece of kit
- Kettlebell
Competition kettlebell
Same size, height and handle at every weight 34, so a heavier bell feels familiar from the first rep.
Best for Building a set over time
- Dumbbells
Adjustable dumbbells
Several weights in one pair, which makes adding load from week to week simple.
Best for Small rooms, steady progress
- Bench
Adjustable weight bench
Flat and incline presses, rows, step-ups and split squats all get easier with a stable bench.
Best for Pressing and rowing
- Bands
Long resistance bands
Pull-aparts, assisted pull-ups and warm-ups, and they pack into a suitcase.
Best for Pulling and travel
- Pull-up bar
Doorway pull-up bar
Hangs, chin-ups and band-assisted pull-ups at home. Check it fits your door frame.
Best for Pulling and grip
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Questions people ask
What weight kettlebell should I start with?
Pick one you can press overhead about five times with clean form for presses and rows, and a heavier one for swings and goblet squats. Start lighter than your ego suggests.
How often should I train strength?
WHO recommends two or more days a week 1, and the ACSM suggests two to three days a week for people new to lifting 2.
Do bands count as real strength training?
Yes, when the last reps are hard. Progress means adding resistance over time 2, so move to a stronger band when an exercise gets easy.
Sources
- Bull FC, Al-Ansari SS, Biddle S, et al. World Health Organization 2020 guidelines on physical activity and sedentary behaviour. Br J Sports Med. 2020;54(24):1451–1462.
- American College of Sports Medicine. American College of Sports Medicine position stand: progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687–708.
- Rogue Fitness. Rogue Competition Kettlebells: product specifications. roguefitness.com. Accessed 2026-11-04.
- Eleiko. Eleiko Competition Kettlebell: product specifications. eleiko.com. Accessed 2026-11-04.
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