The data
We counted how many of the 201 exercises in TrainHere’s catalogue each setup can do, and which key movement patterns it cannot train at all. The numbers are recalculated from the app’s data every time this page is published.
| Setup | Exercises | Movement patterns | Key patterns missing |
|---|---|---|---|
| Bodyweight only | 50 | 18 | Incline push, Vertical pull, Knee extension, Elbow flexion, Elbow extension, Shoulder abduction, Rear deltoid |
| A pair of dumbbells | 80 | 25 | Incline push, Vertical pull, Knee extension |
| Dumbbells and a bench | 103 | 27 | Vertical pull, Knee extension |
| Dumbbells, bench and pull-up bar | 109 | 28 | Knee extension |
| Barbell, rack and bench (no dumbbells) | 82 | 23 | Vertical pull, Knee extension, Shoulder abduction, Rear deltoid |
| All of the above | 133 | 28 | Knee extension |
| All of the above plus a cable station | 160 | 28 | Knee extension |
The order, and why
- Dumbbells. The biggest single step: 30 more exercises than bodyweight alone, adding loaded rows, presses, hinges, curls, triceps work and lateral raises. Adjustable dumbbells, or a few pairs, give smaller weight steps, which makes progression easier.
- A bench. 23 more exercises, including incline pressing, chest-supported rows and Bulgarian split squats. Choose one that is stable and rated well above what you will put on it.
- A pull-up bar. A small, simple way to add vertical pulling, which dumbbells and a bench cannot train. Mount it securely. If pull-ups are not possible yet, expect fewer alternatives until you add more equipment.
- A barbell and rack. On its own a barbell setup covers fewer movement patterns than dumbbells and a bench (23 against 27), but it lets you load the main lifts much more heavily in small steps, and heavier loads matter more for maximal strength [Lopez 2021]. Use safeties when training alone.
- A cable station. More variety, 27 more exercises on top of a full home setup, but no new key pattern. A luxury, not a starting point.
Knee extension stays uncovered in every home setup above because it needs a leg extension machine. Squats, lunges and split squats still train the quadriceps.
You can start with less
Bodyweight and home routines can produce meaningful gains in strength and muscle for healthy adults [ACSM 2026], and light loads still build muscle when sets end close to failure [Lopez 2021]. Equipment widens your options and makes progression easier; it is not the price of entry.
Before you buy
- Check the space: room to move around the bench and to load a barbell from both sides.
- Check weight ratings for the bench, rack and pull-up bar mount.
- Protect the floor where you will set weights down.
- See a plan for your exact setup first with the free plan generator.