Week 3 - Equipment: at Home and at the Gym
Exercise equipment is a multi-billion-dollar industry, and new gyms seem to pop up every week. But when it comes to strength training, your equipment doesn’t need to be complicated or expensive. This article aims to simplify equipment options for home use, and to demystify the gym if that is an option you’d like to go for.
Equipment for Home
When it comes to exercise equipment, my philosophy is simple: start with what you already have. Focus on building the routine first, before spending money on gear. There are countless effective exercises that use no equipment at all, and plenty more you can do with everyday household items.
That said, having a few simple tools can make your training more effective and keep things interesting. Here’s a minimal starter kit I recommend for this course:
A bag of sand (10–20kg, available at Bunnings) – a versatile and budget-friendly weight.
A duffel bag to hold the sandbag – this prevents mess if the plastic splits. If you don’t already own one, check your local op shop for affordable second-hand options.
A pair of dumbbells – around $3.50 per kg at Kmart. Choose soft-coated or hex-shaped dumbbells instead of an adjustable kit. Adjustable sets are often fiddly, which makes them a barrier to actually getting your workout done—and more likely to end up gathering dust.
Choosing Your Weights
Whether you’re training at home or in the gym, finding the right weight takes a little trial and error—and by the end of this course, you’ll have a much better feel for what works for you.
When you’re standing in front of a rack of dumbbells, start lighter than you think. Do a few bicep curls or shoulder presses:
If you could keep going forever, go heavier.
If you can manage about 10 reps and still feel like you’ve got some energy left, that’s a good warm-up weight.
From there, move up in 1–2kg steps until you find the “sweet spot”—the weight you can lift 6–10 times with good form, but no more.
Strength training is progressive, which means the goal is to keep challenging your muscles over time. Once you can comfortably lift a weight for 12 reps, it’s time to move up.
This is where the gym can give you an advantage. You’ve got endless options to progress, and you can adjust depending on how you feel that day. On “low energy” days (which are completely normal—affected by sleep, stress, hormones, and more), you can simply go lighter. If your balance feels off, machines can give you extra support so you can focus on building strength safely.
Demystifying the Gym
Walking into a gym can feel intimidating. Sometimes it’s the sheer amount of equipment; other times it’s how we feel about ourselves. If you’ve ever felt anxious, out of your depth, or like you don’t belong—you’re not alone. The good news? Most of these barriers are solvable.
When it comes to that “I don’t belong here” feeling, we can take a little inspiration from Melani Sanders, founder of the We Do Not Care Movement for women navigating perimenopause and menopause. She keeps a running list of things we simply don’t need to care about anymore—and it’s a liberating mindset to bring into the gym.
Here’s my “We Do Not Care” gym list:
We do not care if our workout clothes don’t match or have a hole in them. We’re here to move, not to pose for a fitness magazine.
We do not care if we’re older than most people in the room. The gym is for everybody.
We do not care if we look puffed, sweaty, or red in the face. That’s proof we’re working hard.
We do not care if we’re not as fit or strong as others. Everyone starts somewhere—and most people are too focused on their own workout to notice us.
Bottom line: the gym is for everybody. Own your space. At the same time, it’s absolutely okay to try a few gyms before finding one that feels welcoming. If a gym’s culture only seems to celebrate the “gym bro” vibe, that’s a red flag. Look for a mix of ages, body shapes, and abilities—it’s usually a good sign that the environment is supportive and the staff are experienced in helping people with different needs.
Mapping Out the Gym
Let’s break down how to navigate a typical gym so you can walk in with confidence. While layouts vary, most gyms will include these key areas:
Cardio equipment – treadmills, bikes, rowers, cross-trainers
Weights machines – pin-loaded, plate-loaded, or cable machines
Free weights – dumbbells, kettlebells, benches
Barbells and racks – including Smith machines
Open floor space – mats, balls, plyo boxes
Functional fitness areas – rigs/frames, bands, rings
In the sections below, we’ll take a closer look at each of these areas and highlight the equipment that’s most useful for building strength in our program.
Cardio Equipment
This is where you’ll find treadmills, exercise bikes, rowers, and cross-trainers. These machines aren’t the focus of our strength training program, but they are great for warming up. Just 5 minutes on a bike, treadmill, or rower is enough to get your heart rate up, your muscles warm, and your body ready to lift.
Weights Machines
There’s a dizzying variety of weights machines out there—and usually at least one in every gym that nobody quite knows how to use! But don’t worry: most of them fall into just a few categories.
1. Pin-loaded machines
These have a stack of weights built in. You adjust the load by sliding a pin into the stack at your chosen weight. Each machine usually allows for only one or two specific movements, and most newer models include a diagram to guide you.
Two favourites worth trying:
Knee extensions – great for isolating your quads.
Lat pulldowns – excellent for targeting your back and arms.
Both are hard (but not impossible) to replicate without machines.
2. Plate-loaded machines
These work just like pin-loaded machines, except you add weight plates manually. Some gyms swap out pin-loaded versions (like knee extensions) for plate-loaded ones instead.
3. Cable machines
Cable machines use pin-loaded weights attached to a pulley system with interchangeable handles. They’re far more versatile than other machines because you can adjust the pulley height and replicate almost any resistance-band movement. Think of them as a “do-it-all” station for pulling, pushing, or rotating movements.
Free Weights
This is the section with dumbbells and benches. Some benches adjust into a chair position, but for our purposes, just keep them flat. Dumbbells are excellent for building strength, improving balance, and giving you a full range of motion.
Barbells and Racks
Barbells are incredibly effective, but they’re also heavy—a standard bar alone weighs about 20kg. For beginners, or for anyone training without an experienced spotter, the Smith machine is a safer alternative.
A Smith machine is a barbell mounted on tracks, with safety stoppers built into the frame. You can:
Slide the bar to the right height.
Load it with plates.
Unhook it with a simple twist when you’re ready to lift.
If the weight becomes too much, twist the bar again to re-hook it at any level.
This makes it much safer for practicing barbell lifts on your own. Don’t be shy—ask a staff member to give you a quick demo before your first try.
Open Floor Space
This area is usually set aside for stretching, yoga mats, or foam rolling. You might also find equipment like an aerobics step, balance discs, or plyo boxes.
Plyo boxes are especially useful for step-up exercises or box jumps. They’re typically made of firm foam, which makes them far more forgiving (and safer) to land on compared to metal or hard plastic boxes. Most gyms provide a range of sizes, so you can pick the one that feels right for you and drag it into place.
Functional Fitness Area
This section often features a large frame that looks a bit like monkey bars, usually with lots of odd attachments hanging off it. While it may not be the most essential part of your strength training, it does have one big advantage: it’s a sturdy spot to anchor resistance bands.
Sometimes bands and other small equipment are stored here too, so it can be worth a look if you’re hunting for something extra to use in your workout.
Choosing a Gym
When you’re comparing gyms, start with the basics—look up cost, staffed hours, and the fine print on memberships (including how easy it is to pause or cancel). Many gyms are open 24/7, but that doesn’t always mean staff are on-site, so check what support is available when you’re likely to go. If possible, ask for a walk-through. It’s the best way to get a feel for the facilities and the overall vibe.
Some gyms include an induction session or a personalised program in your membership. If not, the staff should still be approachable and willing to show you how to use the equipment safely. That’s a good sign you’ve found a supportive place to train.
Turning Up
Getting started doesn’t need to be complicated. Wear comfortable clothes that aren’t too loose, along with enclosed shoes. Any sports shoes will do, but a flatter, less spongy sole gives you more stability when lifting. Bring a small towel (to use on benches and seats), a water bottle, and a copy of your program.
Once you know your way around, you’ll find that a solid strength session can take as little as 30 minutes. Stick with it, be consistent but flexible, and within a couple of months you’ll notice the difference—heavier weights in your hands, and more strength and confidence in everyday life.
Wrapping Up
Getting started with strength training doesn’t require fancy gear or hours in the gym—it just takes consistency, curiosity, and a willingness to learn. Whether you’re training at home with simple equipment or exploring a new gym, remember that every step you take builds confidence and strength. Be patient, stay flexible, and celebrate the small wins along the way. Over time, you’ll notice not just heavier loads in your workouts, but more energy, stability, and confidence in your everyday life.