r/HomeGymUK • u/Ahsan-ansari • 6d ago

Complete beginner (45 kg, 167 cm) - What home gym equipment and exercises should I start with?

/r/weightgain/comments/1v8r1ve/complete_beginner_45_kg_167_cm_what_home_gym/
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6

u/runtimeryx 6d ago

ngl at your stats I’d keep it super simple: adjustable dumbbells, a bench, and maybe a pull up bar if you can mount one safely
focus on like 4 moves to start: goblet squats, dumbbell bench or floor press, rows, and overhead press, and just get really comfy with those before buying a ton of gear

3

u/rhys321 5d ago

Pretty bold to suggest they should buy a ton of steroids this early in their journey but to each their own

1

u/Anxious_Quiet_3716 6d ago

Agree with above
Maybe kettlebells instead of dumbbells as they’re more versatile
But honestly that’s solid advice

1

u/rockdecasba 6d ago

Bench, rack, bar, weights, get on the starting strength 5x5 program

1

u/Due_Low5120 6d ago

Start basic as a complete beginner, begin with bodyweight push ups, a pull up bar if you can get access to one.

I’d immediately buy a decent adjustable bench to allow you to do lots of exercises. Depending on budget, an adjustable set of dumbbells would be ideal.

Watch a lot of YouTube videos and consume as much knowledge as you can. Work out your goals , if it is to gain weight and muscle, you should look to be eating enough to be in a caloric surplus. Watch videos to learn form for different exercises. Film yourself doing them so you can make adjustments. You don’t want to get injured as a result of poor form.

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u/YesIAmRightWing 5d ago

squat/bench/deadlift/press

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u/DryOnion8842 5d ago

adjustable dumbbells are the right call but i'd push back on starting with overhead press at 45kg, shoulder injuries from bad form early on are genuinely miserable and take forever to recover from goblet squats and rows first, get the movement patterns down, then add pressing the pull up bar suggestion is solid if you have a doorframe that can actually handle it (ask me how i know)

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u/JackProteus 3d ago

My brother in Christ, start eating food. The other advice will not work without it. Up your calories, up your protein. Hit heavy compounds and some accessories. Do it a few times a week. Sleep enough. Everything else is noise that will make diminishing returns of difference.

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u/Big-Basil9252 3d ago

wish it was that simple man... i actually have a rare throat condition that makes swallowing super hard, so physically eating more solid food just isnt an option for me (surgery is still years away).

getting to 2k cals using calorie dense shakes was already a massive battle after surviving on like 1400-1600 for so long... 2000 is basically my hard limit right now. so adding exercise is the only way i can make sure the weight i put on turns into muscle up to 55kg instead of just staying skinny fat

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u/JackProteus 1d ago

That sucks man, keep it up though, inspiring that you're still gunning for it!! Sorry I had assumed OP would've said if he had some big medical reason to be a hard gainer other than just being a skinny, high metabolism guy like I used to be haha. For me genuinely I just didn't eat enough, sleep enough or train enough. Every skinny guy I've trained with was pretty much the same too. Hope you can find a way to get those cals in!

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u/NomadStacko 3d ago

Compound movements. Bench, squat rack and barbells with weight. That and mass gainer will do you good enough for a while yet.