Setting up a home gym in 2025 is easier than ever, with a wide range of equipment designed for total body workouts. From treadmills for cardio to exercise bikes for endurance training, there are options for every fitness level. Multi gym sets help build strength without needing multiple machines, making home workouts more effective.
Best home gym equipment in 2025 helps you train smarter at home with top gear.
A home gym allows flexibility, eliminating the need for crowded gyms or long commutes. With the right equipment, you can create a workout space that suits your goals, if it’s weight loss, muscle building, or general fitness. Brands now offer high quality machines that fit different spaces and budgets. Investing in home fitness equipment means working out on your schedule, staying consistent, and reaching goals faster. With plenty of choices available, choosing the right gear depends on space, budget, and workout preferences. This guide covers the best home gym equipment in 2025, helping you make informed decisions for a well rounded fitness routine.
Let’s explore all the options to set up a home gym with the right equipment for your needs.
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The Lifelong FitPro LLTM09 Treadmill is a solid option for home workouts, featuring a 2.5 HP peak motor, 12 preset workouts, and a manual incline for variety in training. It reaches speeds of up to 12 km/hr, making it suitable for beginners and intermediate users. The built-in Bluetooth speaker lets you enjoy music while exercising. With a maximum user weight of 100 kg, it’s an effective choice for home fitness routines. A space saving design makes it easy to store after use. It’s one of the best home gym equipment in 2025 to bring to your home.
What are buyers saying on Amazon?
Users find this treadmill good for beginners and appreciate the affordable price. The Bluetooth speaker is a plus, but some mention the manual incline requires effort to adjust. A few buyers feel the display could be better, but overall, it’s a value-for-money choice for home fitness
Why choose this product?
The Lifelong FitPro LLTM09 is a budget-friendly home treadmill that covers the basics, including preset workout programs, speed control, and entertainment features. It’s a great pick for those looking for the best home gym equipment in 2025 while keeping things simple and effective.
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The Sparnod Fitness STH-3060 Ultra Slim 2-in-1 Foldable Home Use Treadmill is designed for those who want a simple way to stay active. It works as both a treadmill and a walking pad, making it ideal for home and office use. With a 4 HP peak motor and a 110kg user weight capacity, it offers a smooth walking or running experience. The foldable design allows easy storage under a bed or sofa. No installation is needed; just unbox and start using. It will be one of the best home gym equipment in 2025 for your home gym set up.
What are buyers saying on Amazon?
Buyers appreciate the convenience of its foldable design, making it easy to store under beds or sofas. Many find it smooth and quiet, perfect for home use. Some mention that it is best for walking and light jogging rather than intense running.
Why choose this product?
The Sparnod Fitness STH-3060 offers a hassle-free way to stay active at home or in the office. With a sturdy motor, space-saving design, and easy usability, it’s a great choice for those who need a simple, no-fuss treadmill.
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The Amazon Basics ABTR200 Motorised Foldable Treadmill is an excellent addition to any home gym setup. With a 2 HP peak motor, it offers speeds up to 12 km/hr, making it suitable for walking, jogging, and running. The manual incline adds an extra challenge, while the LCD display tracks time, speed, distance, and calories burned. It also features a heart rate sensor and a built-in music speaker for an engaging workout. With a 110 kg max user weight, it provides stability, and its foldable design makes it space saving. This treadmill is a solid choice for those looking for the best home gym equipment in 2025 to maintain fitness conveniently.
What are buyers saying on Amazon?
Many buyers appreciate the sturdy build and smooth operation of this treadmill, especially for home workouts. The foldable design is a highlight for those with limited space. Some users feel the manual incline could be improved, and a few mention the speakers are decent but not the best.
Why choose this product?
The Amazon Basics ABTR200 Treadmill is a reliable choice for home workouts, offering essential features like heart rate monitoring, speed control, and foldable storage. With a sturdy frame and easy-to-use interface, it’s ideal for anyone looking for the best home gym equipment in 2025 without spending too much.
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The Lifelong LLF89 Fit Pro Spin Bike is designed for home workouts, featuring an 8kg flywheel for a smooth riding experience. With adjustable resistance, users can control the intensity of their sessions. The LCD monitor tracks key metrics like time, speed, and calories burned, while the heart rate sensor helps monitor performance. Built for stability, it can handle regular use and supports a home fitness routine. Bring this spin bike as it’s a great option to consider if you are looking for one of the best home equipment in 2025.
What are buyers saying on Amazon?
Many users appreciate the smooth cycling motion and adjustable resistance. The LCD monitor is helpful for tracking progress, though some wish it had smart features. A few users mention that the seat needs extra cushioning for comfort. Overall, it’s a solid choice for home fitness at an affordable price.
Why choose this product?
The Lifelong LLF89 Fit Pro Spin Bike is a reliable pick for those setting up a home workout space. With an 8kg flywheel, adjustable resistance, and an LCD monitor, it offers a consistent indoor cycling experience. A sturdy build and heart rate tracking make it one of the best home gym equipment in 2025 for maintaining fitness without stepping out. Great choice if you want to buy one of the best home gym equipment in 2025.
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The Fitkit FK4000 Spin Bike is built for home gym workouts, offering a 13.22 lbs flywheel for a smooth riding experience. With a 120 kg max weight capacity, it suits a range of users. The adjustable seat and handlebars ensure a comfortable setup, while the sturdy frame supports intense training sessions. The bike provides a stable and effective indoor cycling option, making it a strong choice for fitness enthusiasts. If you’re setting up the best home gym equipment in 2025, this is worth considering.
What are buyers saying on Amazon?
Many buyers on Amazon appreciate the sturdy build and smooth cycling experience. The adjustable seat is useful for different users, though some mention that assembly takes time. A few buyers wish it had more tech features, but overall, it’s considered a good value for home workouts.
Why choose this product?
The Fitkit FK4000 Spin Bike is a reliable option for setting up a home gym. With a sturdy frame, adjustable components, and a 13.22 lbs flywheel, it offers a consistent indoor cycling workout. For those looking to stay active, this is one of the best home gym equipment in 2025 to consider.
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The Cultsport Smartbike C2 is built for home gym workouts, featuring a 13.3 LBS flywheel and magnetic resistance for smooth cycling sessions. With a 110 kg max weight capacity, it suits various fitness levels. The adjustable seat and handlebars allow for a personalised fit, while the sturdy frame supports intense training. If you’re looking for the best home gym equipment in 2025, this spin bike is a strong addition for low impact yet effective cardio sessions. So, buy this spin bike for your workout at home and save your gym fees.
What are buyers saying on Amazon?
Many buyers appreciate the smooth and quiet operation, making it ideal for home workouts. Some users mention that the bike feels stable even during intense cycling, while a few note that assembly instructions could be clearer.
Why choose this product?
The Cultsport Smart Bike C2 is a solid choice for indoor cycling with a stable build, adjustable settings, and magnetic resistance for a quieter ride. It’s designed for users looking to set up a home gym with effective cardio equipment.
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The Welcare Maxpro MP 6066 Elliptical Cross Trainer is designed for home workouts, combining a smooth elliptical motion with adjustable resistance for varied intensity. The built-in LCD display tracks time, speed, distance, and calories burned, while the hand pulse sensor monitors heart rate. An adjustable seat ensures comfort, and the sturdy frame supports stability during workouts. DIY installation is supported via video call assistance. This elliptical is an excellent addition to home gym setups for those looking for an effective cardio solution. With this cross trainer, you can achieve the toned legs you’ve always wanted, making it one of the best home gym equipment in 2025.
What are buyers saying on Amazon?
Many buyers appreciate its smooth operation and ease of use. They find the LCD display helpful for tracking progress and like the adjustable resistance for different fitness levels. Some users mention that installation requires effort, but the video assistance is useful. A few reviews highlight the need for a more comfortable seat.
Why choose this product?
It’s a solid choice for home workouts with an adjustable seat, resistance levels, and an LCD display. The hand pulse sensor helps track heart rate, while DIY installation support makes setup easier.
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The Cockatoo CE03 Advance Smart Series Elliptical Cross Trainer is designed for home workouts, offering a sturdy build and a smooth stride. It comes with an LCD display that tracks time, speed, distance, calories burned, and pulse rate, making it easy to monitor progress. The magnetic resistance system ensures a quiet and stable workout, while the adjustable tension levels cater to different fitness levels. With free installation assistance and a one year warranty, this cross trainer is a reliable choice for those looking to improve their cardio routine without hitting the gym.
What are buyers saying on Amazon?
Most buyers appreciate the sturdy build and smooth motion, highlighting its value for money. Many have noted that the installation support is helpful, making setup easier. However, some mention that the display is quite basic, and a few users found the size slightly large for small spaces.
Why choose this product?
The Cockatoo CE03Advance Elliptical Cross Trainer is ideal for home fitness enthusiasts who want a low-impact yet effective cardio workout. With adjustable resistance and an easy-to-read display, it’s a solid pick for beginners and intermediate users. The included free installation assistance is a great bonus, ensuring hassle-free setup.
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Also Read: Best all-in-one gym machines for the ultimate home gym setup: Top 6 picks for you to consider
The ELEV8 by Reach Orbitrek 2 in 1 Exercise Cycle and Elliptical Cross Trainer is built for home workouts, offering both cycling and elliptical training in one machine. With adjustable resistance, users can control intensity levels, making it suitable for various fitness goals, including cardio and weight loss. The sturdy design supports up to 100 kg, and the LCD display tracks time, speed, distance, and calories burned. Bring home this cross trainer and achieve a fit body you desire to have wished for.
What are buyers saying on Amazon?
Buyers appreciate the smooth operation and dual-use design, making it a practical choice for home workouts. Many find the adjustable resistance helpful, while some mention that assembly takes time. A few buyers note that it works well for moderate cardio but may not be challenging enough for advanced users.
Why choose this product?
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The ELEV8 by Reach Orbitrek cross trainer is ideal for those looking to combine cycling and elliptical training in a single machine. It’s a great option for low-impact cardio and weight loss, with the added benefit of adjustable resistance to match different fitness levels.
Also Read: Pick from our top 10 mountain bikes to satisfy the adventure seeker inside you like never before
The Portl Ultra Gym Set is a complete strength training system for home workouts, offering up to 70 kg of digital weights and over 150 exercises. It supports full-body training, making it ideal for those looking to build muscle, improve endurance, or stay fit. The compact design ensures effective home fitness, while the advanced digital weight system allows precise resistance adjustments. This all-in-one exercise gym equipment is built for convenience and durability, helping users achieve strength goals without bulky gym setups.
What are buyers saying on Amazon?
Buyers appreciate the wide range of exercises and smooth digital resistance adjustment, making it a convenient option for home workouts. Many like the space-saving design, while some mention that setup takes time. A few users feel that it’s an investment but worth it for serious training.
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Why choose this product?
The Portl Ultra Gym is ideal for those who want a complete strength training system at home without bulky equipment. It offers digital weight adjustments, multiple exercises, and a structured way to train effectively.
Also Read: Perfect compact workout machines to get in shape: Top 6 picks for walking pads to help you workout at home every day
The Kakss Professional Gym Training Home Gym Set is built for home strength training, offering neoprene-coated weight plates ranging from 10 kg to 200 kg. This 20 kg combo includes a kettlebell and a bonus skipping rope, making it a complete workout package. The durable plates provide a stable lifting experience, while the additional gear supports cardio and endurance training. If you are after muscle building or fitness, this home gym set is a convenient choice for varied workouts and stands out as one of the best home gym equipment options in 2025.
What are buyers saying on Amazon?
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Many buyers find the weights durable and easy to handle, appreciating the neoprene coating for a better grip. The bonus kettlebell and skipping rope add value to the set. Some mention that the weight range is ideal for beginners, but advanced lifters may need additional plates.
Why choose this product?
This home gym set offers a solid strength training setup with durable weight plates, additional cardio equipment, and a flexible workout approach; all in one package.
The BodyFit Weight Plates Heavy 20 In 1 Multi-Bench Home Gym Fitness Package is designed for strength training at home. With 70 kg weight plates, it supports full body workouts, including bench presses, squats, and curls. The sturdy multi-bench ensures stability, making it suitable for beginners and experienced lifters. This home gym set includes barbells, dumbbells, and essential accessories to help you train effectively at home. If you are building muscle or increasing endurance, this home gym set provides a solid setup for consistent workouts.
What are buyers saying on Amazon?
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Users appreciate the durable build and versatile workout options. Many find the weights and bench sturdy, but some mention assembly takes time.
Why choose this product?
A complete strength training setup at home, supporting multiple exercises without needing a gym membership.
Which home gym equipment is best for a full body workout in 2025?
The best home gym equipment for a full body workout includes an elliptical cross trainer, adjustable dumbbells, a power rack with a barbell set, and a multi-functional home gym machine. These options cover cardio, strength training, and muscle toning, making them ideal for anyone looking to work out at home.
How do I choose the right home gym equipment for my fitness goals?
If your goal is strength training, consider weightlifting equipment like dumbbells, barbells, and resistance machines. For cardio and endurance, a treadmill, rowing machine, or exercise bike works well. Those focusing on bodyweight exercises may benefit from a pull-up bar, resistance bands, and a dip station.
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What are the most durable and space saving home gym options in 2025?
For durability, steel-framed power racks, cast-iron dumbbells, and commercial-grade resistance machines are long-lasting. If space is limited, foldable treadmills, adjustable dumbbells, resistance bands, and compact workout stations are smart choices.
Is it worth investing in home gym equipment instead of a gym membership?
If you train consistently, home gym equipment pays off over time. It eliminates commute time, recurring gym fees, and crowded workout spaces. Plus, having a personal setup allows you to work out anytime, making it a worthwhile investment for serious fitness enthusiasts.
Factors to consider while purchasing the best home gym equipment in 2025 from Amazon:
When buying home gym equipment in 2025, consider the following:
Space and size: Evaluate your available space before purchasing bulky equipment like treadmills or multi-gym sets. Compact options like exercise bikes are space-saving.
Workout goals: Choose equipment based on your fitness focus. For cardio, opt for treadmills or bikes. For strength, multi-gym sets or dumbbells work best.
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Build quality: Look for durable equipment that can handle frequent use. Reviews are helpful in gauging quality and longevity.
Budget: Set a clear budget. Compare options to find equipment that offers great value without overspending.
Adjustability and features: Features like adjustable settings and built-in screens can enhance your workout experience. Multi-gym sets often provide more flexibility.
Customer reviews: Check reviews for insights into ease of use and overall satisfaction from other buyers.
Also Read: Transform your fitness journey with the 8 best gym instruments for home workouts and exercises
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Top 3 features of the best home gym equipment in 2025:
Cockatoo CE03 Advance Smart Series Elliptical Cross Trainer
Steel, Plastic
Full-body workout, Cardio
Smart app connectivity, adjustable resistance
ELEV8 by Reach Orbitrek 2-in-1 Exercise Cycle and Elliptical Cross Trainer
Steel, Plastic
Full-body workout, Cardio
2-in-1 design, adjustable resistance, compact
Portl Ultra Gym Set
Steel, Rubber, Plastic
Strength training, Full-body
Multiple exercise stations, durable
Kakss Professional Gym Training Home Gym Set
Steel, Rubber, Plastic
Strength, Full-body workout
Versatile, space-saving design
BodyFit Weight Plates Heavy 20 In 1 Multi-Bench Home Gym Fitness Package
Steel, Rubber
Strength, Full-body workout
Includes multiple weight plates and a bench
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FAQs on the best home gym equipment in 2025:
What is the best home gym equipment for cardio in 2025?
Treadmills and exercise bikes are popular for effective cardio workouts at home.
Which home gym equipment is ideal for strength training in 2025?
Multi-gym sets, adjustable dumbbells, and resistance bands are excellent choices for strength training.
Are foldable treadmills good for home use in 2025?
Yes, foldable treadmills are space-saving and efficient for home use while offering great workout options.
What is the best equipment for full-body workouts in 2025?
Elliptical cross trainers and multi-gym sets provide a great way to engage your entire body.
How do I choose the right home gym equipment for my needs in 2025?
Consider your fitness goals, available space, and budget when choosing gym equipment.
Disclaimer: At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, with respect to the products. The products listed in this article are in no particular order of priority.
You probably already train hard in the gym, making sure you hit every muscle group with enough volume consistently. But building the muscles necessary for an aesthetic physique can take a more tailored approach.
According to coach Alain Gonzalez, the answer may not be training harder, but training smarter, especially for men over 40. In a recent video, Gonzalez broke down what he calls the ‘Greek God method’ – a training approach designed to build what’s often known as an X-frame physique. That means broad shoulders, a tapered waist and wide legs.
‘It’s the shape people are picturing when they think of the Greek god physique,’ says Gonzalez. ‘And the best part is you don’t have to build a ton of muscle to have it. You just need to know which muscles create it and how to build them.’
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What Is the Greek God Method?
The Greek God Method focuses on developing the muscles that have the biggest visual impact. According to Gonzalez, many men assume a balanced training plan will naturally focus on these muscles, but that’s not always true. Functional training and standard splits certainly have their place, but Gonzalez’s method is more aesthetics-focused.
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‘Most guys believe that if they just keep training hard, follow a proven split and stay disciplined, they’ll eventually develop a head-turning physique,’ he says. ‘But here’s the truth. Balanced training will never build the X-frame.’
The method prioritises three key areas: the lats, the outer quads and the mid delts. ‘We’re not talking about the biggest muscles in your body or the ones that move the most weight,’ says Gonzalez. ‘We’re talking about the ones that have the biggest visual impact on your physique because those are two very different things.’
What Are the Benefits for Men Over 40?
For men over 40, Gonzalez says the method works because recovery is not unlimited. ‘Your body has a limited capacity to recover from and adapt to training stress,’ he says. ‘And after 40, that capacity is even lower.’
By reducing non-priority work and filler exercises, and focusing on the lats, outer quads and mid delts, the method directs more effort towards the muscles that change how your physique looks. ‘The Greek God method changes that by concentrating your effort where it actually shows,’ he says.
How to Do the Greek God Method
To try the Greek God method, you don’t need to overhaul your entire training plan. The aim is to prioritise the muscles that create the biggest visual change, while keeping the rest of your body ticking over.
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You can start by making these three areas your focus and including some of the suggested exercises:
Lats: pull-ups or lat pulldowns
Outer quads: leg extensions or quad-dominant lower-body work
For each of these priority muscles, aim for 8-12 hard sets per week, split across at least two sessions. Gonzalez recommends training them before fatigue builds and performance drops. ‘Put them at the beginning of your workout when your energy is high,’ he says.
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The sets should be challenging. Take each one to, or close to, failure, using a weight you can control properly. For most people, Gonzalez recommends staying in the 8–12 rep range, rather than including very high-rep burnout sets that may add more fatigue than benefit. ‘Stay in the 8–12 rep range where you’re recruiting those high-threshold motor units earlier in the set and the recovery costs are still low,’ he says.
Everything else should be reduced to maintenance volume. That means giving non-priority muscles around 2–3 sets per week, rather than trying to grow every muscle group at once. ‘That’s just enough to maintain what you’ve built while freeing up enough resources to grow your priority muscles more effectively,’ says Gonzalez.
You can apply this to most training splits. For example, if you follow a push-pull-legs split, train side delts and lats first on push and pull days, then start leg day with quad-focused work. If you follow an upper/lower split, train delts and lats first on upper days, and begin lower-body days with quad-dominant exercises.
Follow the method consistently for 12 weeks, keeping the focus on quality sets, progressive overload, adequate nutrition and recovery, and you should start to see changes in your physique that are worth the effort.
If there’s one thing Kori Sampson knows, it’s how to optimise your body composition for performance. To tap into his knowledge as an elite athlete and coach, we asked him to create a 4-week plan to help you move faster, recover quicker and keep pushing when the fatigue sets in – all while improving your muscle-to-fat ratio.
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Ready to build muscle, burn fat and come out the other side looking, feeling and performing better? Click here to get 14 days of free access to the plan via the Men’s Health app.
Gemma Atkinson is a busy woman. When she’s not parenting her two children, six-year-old Mia and two-year old Thiago, she’s busy hosting on Hits Radio or managing her health and beauty brand Gem & Tonic. So, when it comes to working out, choosing exercises that maximise both efficiency and results is essential.
To build shoulder muscle, there’s one move she swears by: the seated shoulder press. In a video she recently posted on Instagram, she demonstrated the move and wrote: ‘Like I said, shoulders like boulders. Last set needs some F bombs to get me through. Always!’ Speaking of the importance of keeping your legs still in order to strictly isolate your shoulder muscles to prevent “cheating”, she added: ‘P.S. Elliot my PT will be screaming down the phone for me to keep my legs still.’
Instagram @glouiseatkinson
The seated shoulder press is a no-brainer for time-poor women looking to build muscle in minimal time as it’s a compound movement, meaning it trains several major shoulder and upper-body muscles simultaneously while allowing you to use relatively heavy loads safely with minimal setup time or effort required. In practical terms, a few challenging sets of seated shoulder presses can provide the stimulus equivalent to doing several isolation exercises separately, such as front raises and lat raises.
Personal trainer and Men’s Health UK fitness writer Kate Neudecker says that performing the move seated makes it especially effective: ‘Sitting down reduces the demand on balance, stability and bracing, so you can put more effort into the muscles you’re actually trying to train. That often means you can lift with more control, use a heavier load, and create more mechanical tension through the shoulders and triceps, which is one of the key drivers of muscle growth. There can also be a tendency to bounce at the knees to increase momentum on the standing shoulder press; the seated press eliminates this.’
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She adds that it targets the ‘deltoids, especially the front and side deltoids while also working the triceps as they extend the elbows. Depending on the bench angle, the upper chest can contribute too, while the upper traps and shoulders’ stabilising muscles help control the movement.’ Here’s how to do with proper form, plus how many reps and sets to do, and how to progress.
How to do the seated shoulder press
Sit, with your shoulders against the bench, chest proud, head facing forward with a dumbbell in each hand. Bend the elbows at 90 degrees with the dumbbells at ear level and palms facing forward.
Now straighten your arms and press the dumbbells towards the ceiling, then return to the start. Repeat.
How to work it into your workout
Neudecker advises: ‘Always tailor reps and sets to your own abilities and needs but for muscle growth, a good starting point is 3-4 sets of 8-12 reps using a load that leaves around 1-3 reps in reserve on most sets. Evidence indicates that a large range of reps and sets contribute to muscle growth but for good technique and results, that should be sufficient. Place it early in an upper body workout if shoulder strength or size is a priority, so that you can use max muscle power.’
When it comes to progressing, Neudecker says ‘You can add weight, add reps, increase sets or improve your control and range of motion over time to contribute to progressive overload. Because balance and coordination are less of a limiting factor, it can be easier to apply progressive overload directly to the shoulders.’
One of our most frequently asked questions here at Women’s Health? How to build muscle and burn fat at the same time. So, we asked superstar trainer Oyinda Okunowo exactly how to do it. In this 4-week plan – created exclusively for Women’s Health COLLECTIVE members – you’ll get the workouts and nutrition guidance needed to help you on your way to better body composition. Tap the link below to unlock 14 days of free access to Oyinda’s plan and start training today.
GET THE PLAN
As Women’s Health UK’s fitness director and a qualified Pilates and yoga instructor, Bridie Wilkins has been passionately reporting on exercise, health and nutrition since the start of her decade-long career in journalism.
After earning a first-class degree in journalism and NCTJ accreditation, she secured her first role at Look Magazine, where she launched the magazine’s health and fitness column, Look Fit, before going on to become Health and Fitness writer at HELLO!
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Since, she has written for Stylist, Glamour, Cosmopolitan, Marie Claire, Elle, The Metro, Runner’s World and Red. Today, she oversees all fitness content across Women’s Health online and in print, spearheading leading cross-platform franchises, such as ‘Fit At Any Age’, which showcases the women proving that age is no barrier to exercise.
She has also represented the brand on BBC Radio London, plus various podcasts and Substacks – all with the aim to encourage more women to exercise and show them how. Outside of work, find her trying the latest Pilates studio, testing her VO2 max for fun (TY, Oura), or posting workouts on Instagram.
If you enjoy working out, then there is no end of exercises and techniques to help you build muscle. If that’s you, we salute you, but politely suggest the following won’t be of interest (perhaps you’d like to read about myo-reps instead).
For those of us who want the benefits of strength training, but don’t have the mental bandwidth to follow complicated plans, I have just the thing: a simple three-move home upper-body workout, courtesy of Denise Chakoian, a certified fitness trainer and owner of Core Cycle and Fitness LaGree.
“Together, these movements provide a balanced upper-body workout by training both pushing and pulling patterns,” she says.
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“They target the chest, shoulders, back and arms while also requiring core engagement.”
The beauty of this routine is that Chakoian has also shared several options to scale up each exercise, so as you get stronger, you just increase the challenge.
“I like these exercises because they are accessible for most fitness levels and can continue to challenge people for years simply by changing leverage, tempo and stability rather than relying on heavier weights,” says Chakoian.
1. Push-up
How to do a Push-Up | Proper Form & Technique | NASM – YouTube
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Sets: 3-4 Reps: 8-15
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“I chose this because push-ups are one of the most effective upper-body exercises because they train multiple muscle groups at once while also challenging core stability,” says Chakoian.
“Small changes in leverage can make them significantly harder without adding weight.”
How to do a push-up:
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Get on your hands and knees with your hands slightly wider than shoulder-width apart.
Step your feet back so your body in a straight line from your head to your heels.
Engage your core—this is your starting position.
Bend your elbows to lower your chest toward the floor with control.
Pause when your elbows are bent to 90°.
Press through your hands to lift yourself back to the starting position.
Make it easier:
Possible modified push-ups include:
Make it harder:
2. Pike push-up
Sets: 3-4 Reps: 6-12
“I chose this because many people overlook vertical pushing strength when training without equipment,” says Chakoian.
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“Pike push-ups are excellent for developing shoulder strength and can eventually lead to more advanced bodyweight movements.”
How to do a pike push-up:
Begin with your hands on the floor and your hips lifted, so your body forms an inverted V shape. Keep your legs straight or, if your mobility is limited, slightly bend your knees.
Bend your elbows to lower your head, keeping your elbows angled slightly backward as you descend.
Once your head gently taps the floor, press through your palms to extend your arms and return to the starting position.
Make it easier:
Place your hands on a raised platform and lower your head to the platform.
Make it harder:
Slow the lowering phase.
Increase the range of motion by elevating your hands on books or yoga blocks, allowing your head to go below your hands.
“I chose this exercise because pulling movements are often neglected in equipment-free workouts, yet they’re essential for posture, shoulder health, and balanced upper-body strength,” says Chakoian.
“Rows help strengthen the muscles that counteract hours of sitting and computer work.”
How to do an inverted row:
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Lie on your back under a sturdy table.
Grasp the edge of the surface with your hands slightly wider than shoulder-width apart.
Engage your core and make sure your body is straight from head to heels—this is your starting position.
Pull your chest toward your hands, squeezing your shoulder blades together.
Lower yourself slowly back to the starting position.
Make it easier:
Bend your knees and place your feet flat on the floor.
Make it harder:
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