Strength/Equipment

Equipment

Recommended gear and budget guides

Smart investing: Quality equipment enhances training and reduces injury risk. Below are evidence-based recommendations at various budget levels.

Essential Equipment

Barbell & Plates

The foundation of strength training. A quality Olympic barbell handles progressive overload for years.

Barbell Specifications:

  • •Men's Olympic bar: 20kg, 28-29mm grip diameter
  • •Women's Olympic bar: 15kg, 25mm grip diameter
  • •Minimum 150,000 PSI tensile strength for durability
  • •Sleeve rotation: Bushings acceptable, needle bearings for Olympic lifts

Plates:

  • •Bumper plates: Required for Olympic lifts, protects floors
  • •Iron/steel plates: More compact, better for powerlifting
  • •Calibrated plates: Competition-accurate weight

Power Rack or Squat Stand

Safety equipment for heavy compound lifts.

Key Features:

  • •J-hooks at proper height
  • •Safety bars/straps for failed lifts
  • •Hole spacing: 2" Westside pattern in bench/squat zone preferred
  • •1000+ lb capacity for serious lifters

Evidence: Proper safety equipment reduces serious injury rates by 40%+ in commercial gym settings (NSCA Position Statement, 2017).

Bench

Flat bench minimum; adjustable preferred.

Specifications:

  • •12" width, 17" height for powerlifting standard
  • •Stable, no wobble under load
  • •1000+ lb capacity
  • •Adjustable incline (-15° to 85°) for versatility

Flooring

Protects both equipment and subfloor.

  • •Rubber stall mats: 3/4" thick minimum
  • •Deadlift platform: 8x8' with center wood section for competition feel

Training Accessories

Belt

Increases intra-abdominal pressure for heavy compound lifts.

Types:

  • •Powerlifting belt: 4" uniform width, 10-13mm thick leather
  • •Olympic belt: Tapered front for snatch/clean mobility
  • •Velcro belts: Entry-level, less rigid support

Evidence: Belts increase peak squat power by 10-15% without changing muscle activation patterns (Lander et al., 1992).

Wrist Wraps

Support for heavy pressing movements.

  • •12-18" length for moderate support
  • •24-36" length for maximum support
  • •Stiff vs flexible based on preference

Knee Sleeves

Warmth and proprioceptive feedback.

  • •5mm: Light support, comfort
  • •7mm: Standard for strength training
  • •SBD, Rehband, and similar brands provide quality neoprene

Lifting Straps

Grip assistance for heavy pulls when grip is the limiting factor.

Use for:

  • •Heavy deadlifts (accessory sets)
  • •Rows, shrugs, carries
  • •NOT for competition deadlifts

Chalk

Improves grip by absorbing moisture.

  • •Block chalk: Traditional, economical
  • •Liquid chalk: Less mess, gym-friendly
  • •Chalk ball: Controlled application

Budget Tiers

Minimal Budget (Home Gym) - $800-1500

For essential compound movements:

  • •Olympic barbell ($150-300): Rogue Echo Bar, Rep Fitness Sabre
  • •Bumper plates 260lb set ($300-500)
  • •Squat stands ($150-250)
  • •Flat bench ($100-150)
  • •Rubber floor mats ($50-100)
  • •Leather belt ($50-80)

Moderate Budget (Home Gym) - $2500-4500

Complete home gym setup:

  • •Quality Olympic barbell ($300-500): Rogue Ohio Bar, Rep Deep Knurl
  • •Bumper/iron plate combo 400lb+ ($600-1000)
  • •Power rack with safety bars ($400-800)
  • •Adjustable bench ($250-400)
  • •Deadlift platform or full rubber flooring ($200-300)
  • •Accessories: belt, knee sleeves, wrist wraps, chalk ($150-250)
  • •Pull-up bar and dip attachment ($100-200)
  • •Dumbbells or adjustable dumbbells ($200-600)

Comprehensive Budget (Home Gym) - $7000+

Competition-grade home gym:

  • •Premium barbell ($500-1000): Rogue Pyrros, Eleiko
  • •Calibrated competition plates ($1500-3000)
  • •Commercial power rack ($1000-2000): Rogue Monster, Rep PR-5000
  • •Competition bench ($400-700)
  • •Specialty bars: SSB, trap bar, Swiss bar ($200-400 each)
  • •Full dumbbell set or Powerblocks ($500-1500)
  • •Cable machine or functional trainer ($1000-2500)
  • •Premium belt and knee wraps/sleeves ($200-400)
  • •Reverse hyper or GHD ($500-1000)

Gym Membership Considerations

What to Look For:

  • •Multiple power racks or squat racks
  • •Calibrated or quality plates
  • •Chalk-friendly policy
  • •Deadlift platforms
  • •Temperature control
  • •Peak hour crowding

Essential Personal Gear for Gyms:

  • •Lifting belt ($50-150)
  • •Knee sleeves ($50-100)
  • •Wrist wraps ($20-40)
  • •Chalk or liquid chalk ($10-20)
  • •Gym bag with ventilation ($30-60)

Recovery Equipment

Foam Roller & Lacrosse Balls

Self-myofascial release for mobility maintenance.

Resistance Bands

Warm-ups, mobility, and accessory exercises.

Massage Gun

Accelerates recovery between heavy sessions.

Technology

Tracking

  • •Velocity-based training device (optional): PUSH, GymAware
  • •Training log app: Strong, Hevy, custom spreadsheet
  • •Video analysis: Phone tripod for form checks

Sources

  1. 1.Lander JE, et al. (1992). "The effectiveness of weight-belts during the squat exercise." Medicine & Science in Sports & Exercise.
  2. 2.NSCA Position Statement (2017). "Strength and Conditioning Professional Standards and Guidelines."
  3. 3.Rippetoe M & Kilgore L. "Starting Strength: Basic Barbell Training." The Aasgaard Company.