# Recommend resistance training plan at home **URL:** \ **Category:** Training\ **Created:** [January 2, 2024, 9:46am UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542 "2024-01-02T09:46:28Z")\ **Posts on this page:** 12\ **Page:** 1
**Author:** ![mikehhhhhhh](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mikehhhhhhh/32/85234_2.png) [@mikehhhhhhh](https://www.trainerroad.com/forum/u/mikehhhhhhh)\ **Post date:** [January 2, 2024, 9:46am UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/1 "2024-01-02T09:46:28Z")
I find it really difficult to pick through the various off-bike resistance training resources to find a reasonable plan that can be done at home without a huge investment in equipment. I have a 12kg kettle bell, some basic dumbbells and a soft mat right now. I have plenty of space in the garage and I’m willing to invest in a little more equipment like a basic bench etc but I don’t want to turn it into a full blown gym I’m kinda hoping there’s a guide/plan somewhere that focuses on this kinda basic home gym setup. Can anyone point me in the right direction? ---
**Author:** ![gbyars](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/gbyars/32/132539_2.png) [@gbyars](https://www.trainerroad.com/forum/u/gbyars)\ **Post date:** [January 2, 2024, 1:57pm UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/2 "2024-01-02T13:57:12Z")
Have you checked out Dialed Health? [www.dialedhealth.com](http://www.dialedhealth.com) They have strength training plans focused on cycling. Their plans are set up for a range of equipment. I am currently on the Kettlebell Plan and loving it. Trainerroad had a podcast with the owner last summer. [https://youtu.be/rq3YIA4FoPE?si=Q4\_pG4j8\_bLMfgdB](https://youtu.be/rq3YIA4FoPE?si=Q4_pG4j8_bLMfgdB) ---
**Author:** ![ArHu74](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/arhu74/32/177458_2.png) [@ArHu74](https://www.trainerroad.com/forum/u/ArHu74)\ **Post date:** [January 2, 2024, 2:40pm UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/3 "2024-01-02T14:40:47Z")
I highly recommend gymnastics rings for the upper body, super cheap, highly versatile, very effective workouts and easy to store even in places with little room ---
**Author:** ![webdev511](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/webdev511/32/135558_2.png) [@webdev511](https://www.trainerroad.com/forum/u/webdev511)\ **Post date:** [January 2, 2024, 2:45pm UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/4 "2024-01-02T14:45:24Z")
Wukarfit offers at home routines with equipment, minimal equipment or just resistance bands. He’s got quite the clientele too. ---
**Author:** ![OreoCookie](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/oreocookie/32/8298_2.png) [@OreoCookie](https://www.trainerroad.com/forum/u/OreoCookie)\ **Post date:** [January 2, 2024, 4:48pm UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/5 "2024-01-02T16:48:15Z")
> [@gbyars](#): > > I am currently on the Kettlebell Plan and loving it. Can you share more about your experiences? I’m interested, but the website is a bit coy on details (for understandable reasons). How long do workouts take on average? How many kettlebells do you need? Does the progression take rest weeks into account? ---
**Author:** ![gbyars](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/gbyars/32/132539_2.png) [@gbyars](https://www.trainerroad.com/forum/u/gbyars)\ **Post date:** [January 2, 2024, 7:44pm UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/6 "2024-01-02T19:44:23Z")
The workouts take around 45-60 minutes. You can get by with one kettlebell. Having another heavier bell would be better, but we each work with what we have. I am guessing you would get 90% of the benifit with just one kettlebell. Generally each program has two or three workouts that you repeat for a four week wave. It is up to you to choose the weight for each workout. So if you want to scale back for a recovery week decrease weight or Reps that week. Hope that helps ---
**Author:** ![McFly](https://avatars.discourse-cdn.com/v4/letter/m/b4bc9f/32.png) [@McFly](https://www.trainerroad.com/forum/u/McFly)\ **Post date:** [January 2, 2024, 8:33pm UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/7 "2024-01-02T20:33:47Z")
When I got tired of going to the gym and waiting for equipment (pre-covid), I bought a squat/bench rack with a rowing/pulldown attachment, an Olympic bar, about 200lbs or so of plates, an adjustable incline bench, and dumb bell pairs up to 35lbs. I’m not a young pup anymore and can’t lift what I used to, so that has been plenty. I generally follow friel’s plan for masters. I’m all about staying consistent and conservative. My days of attempting 1 rep maxes are done! ---
**Author:** ![Buckethead](https://avatars.discourse-cdn.com/v4/letter/b/8e7dd6/32.png) [@Buckethead](https://www.trainerroad.com/forum/u/Buckethead)\ **Post date:** [January 2, 2024, 9:17pm UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/8 "2024-01-02T21:17:10Z")
I was in the same place you are. I tried Dialed Health and it’s the only thing that has stuck for me. I’m not a big fan of strength workouts at all and always had problems consistently doing it. Using Dialed Health I’m consistent with twice a week for 30 - 40 minutes each time. I have no problems doing the Low Volume plans while adding a z2 day with the DH workouts. I started with the Body Weight program then went through the single band workouts 2x a week on a rotation that Derek Teel recommended for a month or so before I bought some dumbbells. Then I completed the dumbbell program and I’m now working my way through the off season road program (modifying some things as I don’t have all the equipment needed, I.e. using dumbbells instead of barbell). ---
**Author:** ![mikehhhhhhh](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mikehhhhhhh/32/85234_2.png) [@mikehhhhhhh](https://www.trainerroad.com/forum/u/mikehhhhhhh)\ **Post date:** [January 2, 2024, 9:55pm UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/9 "2024-01-02T21:55:26Z")
Thanks, that looks ideal. I’ve signed up! ---
**Author:** ![ddetch](https://avatars.discourse-cdn.com/v4/letter/d/898d66/32.png) [@ddetch](https://www.trainerroad.com/forum/u/ddetch)\ **Post date:** [January 3, 2024, 3:24am UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/10 "2024-01-03T03:24:17Z")
I keep it simple and really like it - Apple fitness app and two adjustable dumbbells. ---
**Author:** ![mikehhhhhhh](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mikehhhhhhh/32/85234_2.png) [@mikehhhhhhh](https://www.trainerroad.com/forum/u/mikehhhhhhh)\ **Post date:** [January 3, 2024, 8:51pm UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/11 "2024-01-03T20:51:44Z")
Well I did my first dialled health kettlebell workout this evening. 12kg seemed like the right weight if I could have only one. A bit challenging on the easier movements and hard but not impossible on harder ones (I’ve always struggled with shoulders!) My goodness, kettlebell flow is a tricky one. I think I needed an 8kg to nail the movement for that first, but oh well! Thanks again for the recommendation! ---
**Author:** ![Pbase](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/pbase/32/969_2.png) [@Pbase](https://www.trainerroad.com/forum/u/Pbase)\ **Post date:** [January 3, 2024, 9:02pm UTC](https://www.trainerroad.com/forum/t/recommend-resistance-training-plan-at-home/89542/12 "2024-01-03T21:02:54Z")
When it comes to flow, I think Derek must have been a breakdancer when he was young. The man does some moves on the floor that he makes looks so easy, and yet I have to rewind 5 times just to understand what he did! 🤣