New Rules of Lifting For Women (NROL4W)

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Doing it at home

carrie_eggo
carrie_eggo Posts: 1,396 Member
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Has anyone been able to do the program at home with just heavy dumbbells and a barbell?

Due to family circumstances, I can't get to the gym. But I have stuff at home. Are there any modifications that you know of instead of using the pulling machines, ect.?

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  • bizco
    bizco Posts: 1,949 Member
    You won't get the full benefits of the program working at home with your limited equipment. But don't let that stop you from beginning a progressive strength training regime. The book does provide some alternatives for those people who do not have access to a pulley machine. To follow the book exactly as laid out you would need the following equipment:

    * Olympic barbell: 7ft. long bar weighing 45lbs.
    * Full set of barbell plates, including 2.5lb. plates
    * Full set of dumbbells, ideally in 2-3 lb. increments
    * Squat Rack
    * Incline/Decline Bench
    * Step Platform with multiple risers
    * Swiss Ball, also known as a stability ball or exercise ball (not a medicine ball, they're too small)
    * Chin-up/Pull-up bar
    * Adjustable Cable Pulley Station
  • carrie_eggo
    carrie_eggo Posts: 1,396 Member
    THANK YOU so much. I have dumbbells, the platform, and the ball. I can get a barbell and plates, bench, and chin-up/pull-up bar eventually (if I don't totally freak out my husband when I ask), but I'll probably have to modify for the pulley station.

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