Can I do New Rules of Lifting for Women at home?

Hi everyone,

I am pretty much at my goal weight but still feeling kind of flabby, so I'm thinking I should start a weight training program to take care of that.  I skimmed through the New Rules of Lifting for Women book at the bookstore because I see it mentioned a lot on here, but it seems like I would need to go to a gym to do the workout.  I am kind of hesitant to join a gym, because it is expensive and inconvenient to travel to (far from home and I don't have a car, only way to get there is by infrequent public transport or by asking my boyfriend to take me).  So I was wondering if it's possible to do the workouts at home?  If so, what kind of equipment would I need?  I'm willing to go out and buy stuff if it's cheaper than a gym membership.  Right now, I have a set of 2kg and 3kg dumbbells and that's it. 

By the way, the only kind of muscle training I have been doing has been with the 8 min abs/arms/buns/leg/stretch videos from the early 90s.  I've been doing them for 7 months and I have seen some improvement in my body shape, especially with my arms and abs, but the exercises have gotten pretty easy for me.  So if New Rules is not doable at home, if anyone can recommend other challenging muscle workouts I can do at home that would be great.  Thanks.

I did NROLFW at home. This is what I've got:

Adjustable weight bench with upright bars (for bench press and makeshift squat rack).

Barbell

Adjustable (screw on) dumbbells - originally went up to 20lb each, got additional 10lb plates.

Pullup bar

Exercise ball

Stairs

... I think karozel also did New Rules in her house.

The book has "at home" versions of the majority of its workouts.

I did it completely at home with the following:

Adjustable screw cap dumbbells, 20 lbs each, purchased additional 2.5 and 10 lb plates.

Wrist weights, 2.5 lbs each.

Swiss ball

Step riser (intended for aerobic workouts, but I used it as a simple riser)

Stairs

Jump rope

and used modifications for exercises that required a barbell, squat rack, and bench. Now I have those, I may do it again by the book, but I got good results with the modifications.

on edit:  Google "Your Body is a Barbell" for strength training without equipment - great for traveling when you don't have access to your equipment or a gym.

Did it all at home also.

Purchases:

Adjustable Barbell/Dumbbell set with 80lbs worth of plates - had to purchase additional plates later on, more for convenience.

Pull up Bar - over the door frame style (Iron Gym)

Other Stuff:

Swiss ball I already had, for a step, I used a storage ottoman cube or step stool.  Two of the cubes sorta worked in place of a bench (or the swiss ball can be used) and for a squat rack, I used two identical scratching posts.

Bare minimum, I'd say a Swiss Ball and adjustable dumbbells with a good selection of weight plates.

Thanks for the replies.  How much did all this stuff cost you guys?  And does it take up much space?  I live in an incredibly small place.

575sq foot apartment here so a small space should not limit you. Your biggest space hog would probably be the ball but it can be used as a chair too.

Barbell/Dumbbell set came from Sports Authority, $80 plus maybe another $20 for the additional plates. Pullup bar was $30. Swiss Ball is easily under $15. Jump Rope, under $10. Ankle/Wrist weights can also be used on the barbell to add small increments at a time, around $15-$20 on those. I like the one with the little tube shaped weights you can add/remove as needed.  If you have access to a used sport equipment store, that would work nicely.

Don't overestimate the power of your own body weight, you don't need a gym membership to work out or try using objects you have around the house.

I do it at home with dumbbells, a bench, and a swiss ball.

I don't have a barbell currently, although I want one.  He has alternate exercises for people who are doing at home workouts that don't have cable machines or a barbell.  :D

Yep, I've got a weight bench, barbells (one oly and one standard), dumbbells, stability ball, aerobic step, and a pull-up bar. 

I have a spare bedroom, that also has a treadmill in it that I rarely use now.  The weight bench is the biggest thing.  Most everything else can pile under/behind the bench, but I do need to spread out a bit while I'm working out. 

Ball - $20, standard barbell $20, dumbbells $15, weights $1 per pound usually, pull-up bar $20, step $30.    I actually got the bench, oly bar and about 150 lbs of weights from my nephew for $100.

I think I could probably have gotten things cheaper if I was patient and looked at garage sale ads and craigslist, but I'm impatient. 

I did all of NROLFW and am now doing NROL at home. 

i'm sure it is possible to do at home as most others have posted on here! i do it at the gym and absolutely love it! I am on stage 1 and did workout B yesterday and am so sore from the deadlifts and lunges!!! a good sore though! good luck and i hope you love it too!!

question for all of you who do it at home - how do you do the wide grip lat pull downs?

I do wide grip pullups.

You could also do lat pullovers, but probably wouldn't be able to do the wide-grip aspect.

So my boyfriend found a dumbbell and barbell set with 110 lbs of weights and a storage case for about $90 on an auction site.  It seemed like a good deal compared to what we saw in the store, so we got them.  I also got an exercise ball for about $12, and a hula hoop for about $5 (I know hula hooping isn't part of NROLFW, that was just for fun).  I already have a jump rope and an exercise bike.  Is this enough?  I am pretty much a beginner except for the Barbie weights.

Original Post by fatanr11:

i'm sure it is possible to do at home as most others have posted on here! i do it at the gym and absolutely love it! I am on stage 1 and did workout B yesterday and am so sore from the deadlifts and lunges!!! a good sore though! good luck and i hope you love it too!!

question for all of you who do it at home - how do you do the wide grip lat pull downs?

 He has a dumbbell exercise in there (on the next page in there) to substitute.  I don't remember what it's called.  It's not as good of an option but it'll do.  :D

Lie on your back on a bench holding two dumbbells and dropping them back behind your head.  It's in there but there's no picture so you have to make sure you read the section after wide grip lat pulldowns.

Original Post by kurichan:

So my boyfriend found a dumbbell and barbell set with 110 lbs of weights and a storage case for about $90 on an auction site.  It seemed like a good deal compared to what we saw in the store, so we got them.  I also got an exercise ball for about $12, and a hula hoop for about $5 (I know hula hooping isn't part of NROLFW, that was just for fun).  I already have a jump rope and an exercise bike.  Is this enough?  I am pretty much a beginner except for the Barbie weights.

I would say this is definitely enough to start with.  The nice thing about weight plates, is that you can always go and buy more if you need them. 

When I bought mine I started out with ~100 pounds, and over the last year or so, I have purchased more as I needed them (and for convenience).  Just make sure your barbell can handle the wight.  My standard bar is "rated" to 200 lbs I think, so it's going to be a looong time before I ooutgrow it -- if ever.