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Member starter kit

Home workout equipment for beginners

You need three things: a mat, resistance bands and one pair of adjustable dumbbells. Buy them over your first month, not before your first session. Pick your country and every link switches to a store that delivers to you.

We are not affiliated with any store or brand

We don't earn anything from these links. No commission, no free products, no paid listings. Every link was checked by hand on 27 September 2026.

Home workout equipment checklist

Tap any item for store links in your country.

  1. Exercise matBefore session 1Must have
  2. Mini loop bandsWeek 1 to 2Must have
  3. Band set with handlesWeek 1 to 2Must have
  4. Dumbbells, 25 lb pairWeek 2 to 4Must have
  5. Dumbbells, 50 lb pairMonth 3 to 6Later
  6. Adjustable benchMonth 6+Later
  7. Whey proteinIf short on proteinOptional
  8. Vegan proteinIf short on proteinOptional
  9. CreatineAfter month 2 to 3Optional

Your country

Amazon.in, Decathlon, MuscleBlaze

Not affiliated. These are plain links. We earn no commission, get no free products and no brand paid to be here. Buy wherever you like; the checklist is what matters.

The starter kit

Everything you need for the first 3 months.

Exercise mat, product type illustration

Before your first session

Exercise mat

Planks, floor work and stretching start in week 1. Planks alone showed up in about a third of our home sessions.

Buy in India

Domyos 8 mm grippy matDecathlon4.6 (2,899)Amazon Basics NBR mat, 8 mmAmazon.in4.0 (33,287)
What to look for
  • 6 to 10 mm thick
  • Non-slip on both sides
  • At least 180 cm long if you are tall

Thin 3 to 4 mm yoga mats hurt the knees on tile floors.

Mini loop bands, product type illustration

Weeks 1 to 2

Mini loop bands

Used in warm-ups and glute work from the first week. Light, cheap and they travel.

Buy in India

Mini bands, set of 3 (5, 6, 7 kg)Decathlon4.5 (3,930)Boldfit mini loop bands, pack of 5Amazon.in4.1 (3,830)Heavy bands, set of 3 (15, 25, 35 kg)Decathlon4.7 (475)Long bands for later
What to look for
  • A set of 3 to 5 levels
  • Fabric bands roll up less than latex on the thighs
Resistance bands with handles, product type illustration

Weeks 1 to 2

Resistance bands with handles

Rows, presses and pull-aparts before you own heavy weights. A door anchor turns them into a cable machine.

Buy in India

Fashnex tube band set with handlesAmazon.in4.3 (7,020)Domyos tube with handles, 7 kgDecathlon4.7 (84)Single tube
What to look for
  • Several bands you can stack
  • Door anchor included
  • Padded handles
Adjustable dumbbells, up to 25 lb (about 11 to 12 kg) each, product type illustration

Weeks 2 to 4, after your coach sets your starting weights

Adjustable dumbbells, up to 25 lb (about 11 to 12 kg) each

Dumbbells were in 78% of the home sessions we reviewed. Most members started with 2.5 to 5 kg, so a 25 lb pair covers the first months.

Buy in India

Lifelong adjustable dumbbell setAmazon.in4.4 (244)
What to look for
  • Sold as a pair
  • Small jumps (1 to 2.5 kg)
  • A locking dial or pin that holds the plates

Don't buy a fixed 5 kg pair and a 10 kg pair. One adjustable pair replaces a rack.

Later, when you outgrow it

Only when your coach says the starter kit is too light.

Adjustable dumbbells, up to 50 lb (about 23 to 24 kg) each, product type illustration

Months 3 to 6, or from the start if you already lift

Adjustable dumbbells, up to 50 lb (about 23 to 24 kg) each

When squats, rows or lunges need more than 25 lb for 8 to 12 clean reps. Load went up in 75% of our sessions, so this day comes.

Buy in India

Boldfit dial dumbbells, 2.5 to 24 kg pairAmazon.in4.4 (249)Flexnest adjustable dumbbells, 2.5 to 24 kgAmazon.in4.3 (678)
What to look for
  • Sold as a pair
  • Starts light (2 to 5 kg) so it replaces the 25 lb pair
  • A solid stand or tray

If you know you will train seriously, buy this instead of the 25 lb pair and skip the upgrade.

Adjustable bench, product type illustration

Month 6 onwards, and only if you need it

Adjustable bench

For incline presses, step-ups and heavier rows. Until then the floor and a sturdy chair do the job.

Buy in India

Domyos Bench 500, foldableDecathlon4.7 (1,210)Flexnest foldable adjustable benchAmazon.in4.5 (1,772)
What to look for
  • Flat and incline settings
  • Rated for your body weight plus the dumbbells
  • Folds flat if space is tight

Beginner supplements

Optional. Food first, always.

Log your food in the app for 2 weeks first. If you reach your protein target from food, you don't need powder. Check yours with the protein calculator. Pregnant, on medication, or managing kidney or liver problems? Ask your doctor before any supplement.

Whey protein, product type illustration

Only after 2 weeks of food logging, if you keep missing your protein target

Whey protein

Food first. One scoop in our members' logs was about 24 g protein and 120 kcal, enough to close a typical daily gap.

Buy in India

Biozyme Performance Whey (official store)MuscleBlaze4.0 (15,370)
What to look for
  • A known brand sold by the brand or the store itself
  • About 20 to 25 g protein per scoop
  • Third-party tested where possible

In India, fake whey is common on marketplaces. Buy from the brand's own store.

Vegan protein powder, product type illustration

Same rule as whey: food first, then only if short

Vegan protein powder

For vegans, Jains and anyone lactose intolerant. A pea and rice blend gives a protein profile close to whey.

Buy in India

OZiva plant protein, pea isolate, 500 gAmazon.in4.1 (2,270)MYHERB pea and brown rice proteinAmazon.in4.2 (1,390)
What to look for
  • At least 20 g protein per serving
  • Pea plus rice, or a multi-plant blend
  • Few ingredients, low sugar

Soya chunks, dal, tofu and sattu cover a lot of the gap without powder.

Creatine monohydrate, product type illustration

Optional, after 2 to 3 months of steady training

Creatine monohydrate

The most researched supplement for strength. 3 to 5 g a day, every day, no loading needed.

Buy in India

Micronised creatine monohydrate (official store)MuscleBlazeMuscleBlaze CreAMP creatine, 400 gAmazon.in4.3 (2,378)
What to look for
  • Plain creatine monohydrate
  • Unflavoured
  • No blends or 'advanced formulas'

If you have kidney disease or take medicines for it, ask your doctor first.

25 lb or 50 lb dumbbells?

The weight is per dumbbell. 25 lb is about 11 to 12 kg, 50 lb is about 23 to 24 kg.

25 lb

Most members start here

  • New to weights, or back after a long break
  • Goal is fat loss, health or toning
  • Over 45, or managing a joint or back issue
  • Lighter, cheaper, smaller

50 lb

Buy once, never upgrade

  • You already lift, or want muscle
  • Squats or rows already need 12 kg+
  • Two people at home will train
  • Still starts at 2 to 5 kg

Is 25 lb enough? For most beginners, yes, for 3 to 6 months. Not sure? Buy 25 lb and your coach will tell you when you have outgrown it. More from light weights: 8 real progressions.

When to buy each thing

Spread it out. Nothing heavy is needed before your coach has seen you move.

  1. Before session 1

    Nothing, or just a mat

    Your first sessions are bodyweight while your coach checks form, joints and which weights suit you.

  2. Weeks 1 to 2

    Loop bands and a band set with handles

    Cheap, and used from the first week for warm-ups, glutes and rows.

  3. Weeks 2 to 4

    Adjustable dumbbells up to 25 lb

    Buy once your coach confirms your starting weights. Most members start at 2.5 to 5 kg.

  4. Months 3 to 6

    Upgrade to 50 lb

    When a squat, row or lunge needs more than 25 lb for 8 to 12 clean reps.

  5. Month 6 onwards

    A bench, if you need one

    For incline pressing and heavier work. The floor works until then.

  6. After 2 weeks of logging

    Whey or vegan protein, only if short

    Only if food alone keeps missing your protein target.

  7. After 2 to 3 months

    Creatine, optional

    3 to 5 g a day for healthy adults. Ask your doctor if you have kidney problems.

From our own sessions

Why the kit is this small

We reviewed a sample of coached home sessions and counted the equipment in each. Bodyweight and dumbbells carry almost everything. Most members owned dumbbells of just 2.5 to 5 kg, and the load still went up in 75% of sessions.

Read the full equipment study
Bodyweight moves88%
Dumbbells78%
Resistance bands15%
Machines12%
Kettlebells5%
Share of sampled sessions using each type. A session can use more than one.

What not to buy

  • Treadmills and cross trainers. Expensive and big. Walking outside or on stairs does the same job for a beginner.
  • Ab rollers, vibration belts and sauna suits. They don't burn belly fat. Planks and your food do more.
  • A full rack of fixed dumbbells. One adjustable pair replaces 10 fixed pairs and fits under a bed.
  • Fat burners and "cutting" stacks. See what actually works for fat loss.
  • Kettlebells, at the start. Only 5% of our sessions used one. Add later if your programme calls for swings.
  • Protein bars as a protein source. Mostly sugar and cost. A scoop, or dal and curd, does more.

Questions members ask

What equipment do I need for home workouts as a beginner?

A mat, a set of resistance bands and one pair of adjustable dumbbells up to 25 lb (about 11 to 12 kg) each. In the home sessions we reviewed, bodyweight moves appeared in 88% and dumbbells in 78%, so this covers almost everything for the first 3 months.

Can I start home workouts with no equipment?

Yes. Our members' first sessions are bodyweight only while the coach checks form. Buy a mat before session 1 and the rest over the first month.

Is a 25 lb dumbbell enough?

For most beginners, yes, for the first 3 to 6 months. Most of our members start with 2.5 to 5 kg per hand. You have outgrown 25 lb when squats, rows or lunges feel easy for 12 clean reps at the top weight.

Should I buy 25 lb or 50 lb adjustable dumbbells?

Buy 25 lb if you are new to strength training. Buy 50 lb if you already lift, want to build muscle, share the set with a partner, or want to buy once. The 50 lb sets also go down to 2 to 5 kg, so they replace the 25 lb pair.

What is the best home workout equipment for small spaces?

Adjustable dumbbells, bands and a mat. One adjustable pair replaces a whole rack and fits under a bed, bands fit in a drawer, and the mat rolls up. Skip treadmills and multi-gyms.

Is home workout equipment different for women and men?

The kit is the same. What changes is the starting weight, which your coach sets. Women often start at 2.5 to 4 kg per hand, and loop bands get used more for glute work.

Do I need a bench for home training?

Not at the start. Floor presses, a sturdy chair and bands cover the first months. Buy a bench around month 6 if your programme adds incline presses or heavier rows.

Do I need protein powder as a beginner?

Not by default. Log your food for 2 weeks first. If you keep falling short of your protein target, one scoop of whey (about 24 g protein in our members' logs) usually closes the gap. Vegan protein works if you avoid dairy.

Is creatine safe for beginners?

For healthy adults, 3 to 5 g of creatine monohydrate a day is the most researched sports supplement and is considered safe by the International Society of Sports Nutrition. It is optional. If you have kidney disease or are pregnant, ask your doctor first.

Does YourTrainer earn money from these links?

No. We are not affiliated with any store or brand on this page. None of the links earn us a commission and no brand paid to be listed. We picked well rated products our coaches would use and checked every link on 27 September 2026.

Why are there no prices?

Prices change daily and differ by delivery address, so any number we printed would be wrong within a week. Tap through to see today's price in your country.

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Sources

Disclosure: not affiliated

YourTrainer is not affiliated with any store or brand on this page. We earn no commission, receive no free products and no one paid to be listed. Ratings are each store's own, copied on 27 September 2026. Stock and prices change; check the product page before you buy. Photos show the type of product, not the exact brand listed. Session figures come from a sample of coached home sessions reviewed by our team.