The best gym equipment for sustainable weight loss
Many fitness experts have opinions on the best gym equipment
for losing body fat or growing muscle. Trends and fads regularly shift, and
there’s always a new piece of gear in the spotlight.
But the truth is, the exercise methods you enjoy the most
are your best bet for sticking to a regular fitness routine.
Don’t know what you enjoy yet? Here’s our guide to the best gym equipment and machines for losing weight and keeping it off based on different exercise methods.
What is the best exercise method for weight loss?
According to a medically reviewed article by
the Mayo Clinic,
diet seems more effective than physical activity for weight loss, as it’s
easier to create an energy deficit by cutting down on calories.
However, they also state the importance of
exercise in keeping the weight off once you’ve lost it.
Many
experts agree that
combining strength training and cardio is the most effective way to lose weight
and improve your fitness in the long run. But finding an activity you enjoy and
are therefore likely to sustain is the best strategy.
Say hiking is your favourite form of exercise,
but you feel like you need to take up an intense form of cardio like HIIT training to
lose weight.
In reality, there’s no reason you can’t reach and
maintain your weight loss goals by simply eating within a calorie deficit and
hiking outside of the gym.
But if you want to start an exercise routine, the
best gym equipment could be the stair climber paired
with some compound free-weight exercises or the leg press,
depending on which you enjoy most.
We’ve listed the best gym equipment for cardio and strength training so you can get a taste of what’s out there before putting your exercise program together.
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The best gym equipment for building strength
1. Free weights
Targeting your stabilising muscles is great
for developing strength and good posture, alongside working the larger muscle
groups.
Free weights do this automatically, as they
challenge these additional muscle groups to keep your body balanced and your
joints in place as you control the weights throughout each movement.
While a biceps curl
machine is
still beneficial for building strength, performing the same exercise with
dumbbells would have a greater impact.
So, if you like a challenge, free weights could be the best gym equipment for building your strength!
Barbells
Barbells consist of a bar around 5-6ft long
weighing 6-10kg, that is then loaded with interchangeable weight plates
depending on the lifter’s requirements.
They are typically used for compound
exercises such
as:
They look intimidating at first glance, but
they’re not too different to dumbbells if you start with lighter plates and
work your way up.
They’re incredibly versatile and allow you to
lift heavier over time than other free weights. You may struggle to find a
single dumbbell above 50kg in the gym, whereas you could easily load a barbell
above this amount using plates.
You can still perform the above exercises
using alternatives if you prefer, but barbell training could be a winner if you
want to develop strength over time.
You can get a full-body strength workout using this gym equipment alone.
Dumbbells
Dumbbells look like mini barbells, but they
usually have a set weight ranging from 2-50kg.
Since they challenge both sides of the body
when used in unison, they are one of the best gym equipment choices for fixing
muscle imbalances, making them a good addition to your strength training
routine.
They can be used for compound exercises but
are especially effective for the accessory
exercises that
complement them by isolating and strengthening smaller muscle groups. These
include:
You can use dumbbells for a full-body workout
by performing variations of the compound exercises above alongside some
accessory exercises to build strength in overlooked areas.
They’re accessible and versatile and can build strength alongside cardiovascular endurance training.
Related: 7 universal fitness myths (debunked)
Kettlebells
Kettlebells are one of the best gym equipment
choices if you want to train both strength and cardio simultaneously.
They differ from dumbbells as their weight is
loaded beneath the handle rather than on either side.
So, when you perform functional exercises like
the kettlebell
swing or
the clean and
press, the shift
in the centre of mass challenges your muscles in a new way as they work to
stabilise the weight.
Not only are you building strength, but you’re
also activating your cardiovascular system.
Check out this guide to functional strength training with kettlebells to understand whether they’re the best gym equipment solution for your routine.
2. Push and pull-up bars
You may have heard of the push-pull workout split before—it’s an effective way of building muscle power without becoming too fatigued in your strength training sessions.
Pull-up and push-up bars are some of the best gym equipment for weight loss and toning when
paired with good nutrition and a consistent training routine.
Pull and push-ups promote strength in the core, arms, shoulders, back, and stabilising muscles and are effective for developing functional strength.
3. Cable machine
Cable machines are often neglected by
beginners, as using them isn’t as straightforward as picking up a dumbbell and
getting straight into bicep curls. But they’re not complicated to use once you
know how they work.
Unlike free weights, they provide consistent
tension throughout each exercise and allow you to change the direction of
resistance. They’re one of the best gym equipment choices to train your muscles
from every angle.
Here’s a useful article to get you started with cable machines.
4. Leg press
We mentioned the push-pull workout method
earlier. The leg press machine is one of the best pieces of gym equipment for
your push days, alongside performing barbell
squats, as it
isolates the muscles in your legs without relying on balance.
You can progress to lifting a significant
amount of weight with the leg press. It also helps you improve your deadlift
sticking points by
providing another opportunity for the lower body to push against heavy loads.
If you’re looking for the best gym equipment
for weight loss, the leg press is good to consider since it’s great for
building strength in the lower body.
Plus, the pin-loaded machines make it easy to track your progress, which could help you sustain your motivation in the long run.
Related: The importance of warming up, according to experts
5. Battle ropes
Battle ropes are a set of thick, heavy ropes
ideal for getting a full-body workout—they target strength, muscular endurance,
and cardiovascular endurance.
John
Brookfield, the
individual who created the training system for battle ropes, says that they’re
the answer to a missing link in training for athletes.
They train speed and strength simultaneously
at a constant pace, which is ideal for improving muscular endurance and
strength, which isn’t easily achieved.
So, if you’re looking to partake in competitive sports or an activity like rowing or paddleboarding that requires muscular endurance, this could be one of the best gym equipment choices for your training.
The best gym equipment for cardiovascular endurance
1. Treadmill
Treadmills are undoubtedly one of the best gym
equipment choices for cardio exercise.
Old school but effective if you enjoy using
them, they provide a low-impact method of running that makes it easy to throw
on your headphones and get going without worrying about traffic or other
obstacles.
Consider setting a running goal for the year,
such as completing 10K on the treadmill and mixing up your runs to help you
reach that goal. You can try different types of runs, such as:
If you haven’t tried running, the NHS Couch to 5K plan is a good place to start.
2. Elliptical
Does the treadmill not cut it as your best gym
equipment solution? We get it—they can feel a little monotonous if they’re the
only form of cardio you get.
Elliptical machines are great if you want
everything the treadmill can offer but in a way that mixes up your training.
They’re incredibly versatile, as you can grab
the handles and work against the machine’s resistance with your arms to get an
upper-body workout alongside running. Or you can switch direction and work
backwards to challenge your muscles.
They’re also even easier on your joints than
treadmills, as they have foot pedals rather than a flat running belt, so
there’s less impact on your bones and joints.
You can read more about the benefits of elliptical machines here.
3. Stationary bike
This could be the best gym equipment for
cardio sessions if you prefer cycling to running.
Stationary bikes can help you burn over 300
calories in a
30-minute session, ideal for weight loss when paired with a healthy calorie
deficit.
But most importantly, they also provide a fun
form of cardio thanks to their versatility—they can be used for interval
training or long-distance rides, and you can even attend indoor cycling fitness sessions for extra motivation.
They’re also extremely convenient since you can use them in all seasons and weather conditions which you can’t always do when cycling outdoors, which may be helpful if you’re using them for weight loss.
Related: Workout injuries— prevention and treatment advice from a Physio
4. Rowing machine
You don’t have to take up rowing to use this
machine, but you’ll certainly feel like a rower once you’ve spent a few weeks
tackling the total body workout it provides.
Alongside the cardiovascular benefits that
rowing has, it also strengthens a variety of muscles, including:
quadricepsglutescalvespectoralsbicepstricepsabdominalsobliques
Since the rowing motion relies on your legs
propelling your body backwards and your arms simultaneously pulling against the
resistance created by the machine, it builds muscular power and endurance over
time.
Plus, the rowing motion can also be quite meditative and therapeutic when paired with good music or a podcast, which can benefit your well-being and motivation for sticking with your exercise program.
5. Hill climber
Hiking isn’t always referred to as a weight
loss activity, but when paired with a healthy calorie deficit, it can hugely
benefit your physical and mental health.
It increases your stability, aerobic fitness,
and muscular endurance in the lower body and core and is also great for
your well-being.
If you decide to take up hiking, the stair
climber is the best gym equipment for preparing your body for walking uphill
for a long duration.
It strengthens your hamstrings, quadriceps,
calves, and glutes, alongside training your cardiovascular endurance, balance,
and coordination.
Once you fall in love with walking in the countryside for sustainable weight loss, the desire to tackle longer routes and steeper hills will keep you focused and motivated when you’re in the gym, which is a win-win in the long run.
Specialist gym member insurance through Insure4Sport
If you’re starting a gym training plan this
year, you may want to consider protecting yourself with specialist gym member insurance.
Unfortunately, as with most sports, gym
workouts carry the risk of suffering an injury, which could not only stop you
from exercising but also affect your ability to work for a period.
You can opt for Personal Accident and Loss of
Earnings cover to help with unexpected costs so you can focus on getting back
on track.
Learn more about how we can help here, or get an instant
online quote today.
