How Can Overweight Women Set Up a Home Gym on a Budget?

Sometimes, the thought of squeezing into workout clothes and going to a gym where you meet intimidating machines and fitness influencers makes you feel anxious and less motivated. If you are ready to prioritize your fitness journey, why not bring the gym to you home? So, you should learn how to set up a home gym.

You know what? You don’t have to spend all the money you have to set up a home gym that gives you joy. Now, let’s see how you can create a plus-size-friendly workout space that’s functional and affordable that you can build in your own way.

Here, the reasons why overweight women may want to set up their own home workout equipment vary. So, it may depend on their individualized differences. Some women don’t like strangers judging how they exercise, such as when they do downward dog or side planks.

There are other important reasons why you may not want to go to the gym. Can you see that a home gym gives you privacy, comfort, and the freedom to exercise however you please with breaks for snacks, naturally? So, no one is going to tell you that you are using the equipment wrongly.

Before you start adding equipment to your cart, take a moment to think about what you really need. Here are three simple questions you should ask yourself: What are my fitness goals? Find out whether you want to build your strength, prepare for cardio, or chill out with yoga.

How much space do I have for this? If you have a spare room, garage, or just a corner of your living room, it is right for your setup. What is my budget for this? Start small with just a few essential home gym equipment pieces, then build as you go (The Fitnessista, 2023). Now, let’s consider the steps you should take to set up your home gym:

The question is, where are you going to set up your home gym? Your home gym doesn’t need to take up the space of an entire room (unless you want it to). A corner of your bedroom, living room, or even your garage can work depending on the fitness tools you want to have (TechStyle Fashion Group, 2025).

• Space for Movement: You don’t need a large space for this; just get enough space to stretch out for your floor exercises. Your fitness routine may include squats, and light cardiovascular workouts.
• Comfortable Flooring: You need to make the workout floor comfortable enough to prevent injury. You can make use of hardwood or carpet depending on what you want to achieve. You should also add foam tiles for extra cushion and comfort.
• Ventilation: Try to ensure that you have enough inflow and outflow of air in the space you have. This will make you feel refreshed and prevent you from feeling stuffy. So, to achieve this, you can turn on a fan or open window or set up your gym in an open space.

You may be thinking that most workout equipment is designed for people with small hips or thighs. But here is the good news: plenty of affordable, plus-size-friendly options are available for all women. But bear in mind that there are must-have gym equipment for plus-size fitness.

1. Yoga Mat: Go for a quality mat that can handle your body weight without slipping or curling at the edges. It is not usually expensive, so it is good you have it.
2. Resistance Bands: These are perfect for strength training and cost-effective, because they don’t take up your space. So, look for bands with reinforced stitching or anti-snap guarantees.
3. Dumbbells or Kettlebells: Start small (2–5 lbs.) and work your way up. So go for adjustable options that grow with your strength as you progress. Also, you can find them in many fitness stores (Flipping Fifty, 2024).
4. Stability Ball: This is great for your core work and stretches, but make sure it supports your weight. So, check the labels and look for “anti-burst” and 400+ lb weight capacity.
5. Foam Flooring Tiles: These add comfort and protect your floor (and knees). Hence, include it in your plan for better home gym.

Who says cardio must mean an expensive treadmill or elliptical? Here are some wallet-friendly alternatives:

• Jump Rope: It’s not just for kids or slim ladies. An overweight lady can exercise with it and feel fine and strong. So, a jump rope can give you a heart-pumping workout, and it is not expensive (O’Reilly, 2024).

• Dance Workouts: Turn your living room into a Zumba class with free YouTube videos. When you are dancing in your space or even room, no one will judge your moves.
• Step Stool: Use a sturdy step stool for step aerobics and various exercises that target your lower body muscles. Double-check to ensure its pins are secure.
• Walking Weights: Take your regular stroll to the next level with light hand weights such as dumbbells or kettlebells which are very affordable (Smith, Fargo, and Wilkins, 2022).

Plan your workout in an enjoyable way as you want it to look. Here is how to make your home gym feel like a place you want to be and enjoy yourself for a long time:

• Fix Some Mirrors: You may be asking what they are for? Note, this is not for flexing unless you want to achieve that too. A wall mirror helps with form and makes the space look bigger.
• Use a Bluetooth Speaker: Blast your favourite workout playlist to drown out any negative self-talk. This can boost your morale and encourage you to put in more efforts.
• Decorate Your Space: Add motivational quotes, plants, or fairy lights to create a vibe. Who says a gym can’t be cute?

You should not jump into a workout journey without sitting down to understand what to target and how best to achieve your fitness goals. Here’s a simple plan to kick-start your fitness routine:

Day 1: Strength Training: Do squats with a resistance band, do dumbbell bicep curls, and do stability ball sit-ups.

Day 2: Cardio: Do 20 minutes of dancing or walking; follow this with a jump rope interval (30 seconds on, 30 seconds off).

Day 3: Stretch and Recover: Do some yoga poses like child’s pose or cat-cow, and then do a foam rolling (yes, it’s uncomfortable, but your muscles will benefit from it).

You can repeat the above fitness routine for the subsequent days and adjust them as you grow stronger and more confident. Following this simple exercise routine will help you to maintain your fitness without spending much money or time.

When you have learned the fitness basics, you can add the following to your workout tools to upgrade you to another level.

• Adjustable Weight Bench: This is great for plus-size users and versatile and allows you to do various exercises and target different muscle groups (O’Reilly, 2024).

• Resistance Bar System: This is compact, mimics gym machines, and allows you to do a rage of free-weight exercises.
• Mini Trampoline: This is a low-impact cardio (also known as re-bounder) that is fun and gentle on your joints. This can be used for a full-body workout that targets your core, glutes, hamstrings, quads, calves, and your lower back.

Yes, there are many pieces of equipment that will be good for you. But always check the weight capacity when shopping. Many brands explicitly cater to plus-size users, so it is important to check whether each piece of equipment is right for you.

Variety is the spice of life, so rotate through different workouts or invest in streaming platforms like Peloton or Apple Fitness+ for guided sessions. You may try to get more than one set of equipment to alternate among many workout types.

Remember and focus on why you started your exercise journey. Whether it’s to feel stronger, improve your mood, or crush a specific goal, keep that reason in front of you and target to achieve it. Reward yourself for any small wins to keep you motivated. You can invite your friend to work out with you. Try to do something different or visit new places.

You don’t need a million-dollar gym to start your fitness journey; just be a little creative, determined, and have a sense of humour. Setting up a plus-size-friendly home gym on a budget is totally doable, and it is the perfect way to prioritize your health without sacrificing comfort or your hard-earned cash. So, what are you waiting for? Clear out a corner, roll out that mat, and get moving. Your future self will be more attractive, and you will enjoy what you will see.

1. Flipping Fifty (2024). How to Set Up a Home Gym for Your After 50 Fit. Retrieved January 13, 2025, from https://www.flippingfifty.com/how-to-set-up-a-home-gym-for-your-after-50-fit
2. O’Reilly, A (2024). The Best Budget Home Gym Equipment for 2025. Retrieved January 13, 2025, from https://www.garagegymreviews.com/the-best-budget-home-gym-equipment
3. Smith, C; Fargo, M; and Wilkins, B (2022). Home gym equipment to transform your home workouts, from just £1.99: kettlebells, dumbbells & more. Retrieved January 13, 2025, from https://www.womenshealthmag.com/uk/fitness/a707651/home-gym-equipment/
4. TechStyle Fashion Group (2025). Home Gym Essentials: Everything You Need to Get Started. Retrieved January 13, 2025, from https://www.fabletics.co.uk/vip-lounge/how-to-build-a-home-gym
5. The Fitnessista (2023). How to Create a Home Gym on a Budget. Retrieved January 13, 2025, from https://fitnessista.com/how-to-set-up-a-home-gym/

Author: Ikenna Nathan Ojiegbe. First Published: 29th January 2025. Last Updated: 12th March 2025.

Disclaimer:
The information is for the purpose of education only. It does not assess individual needs and does not constitute personal advice; hence, it should not replace professional consultations with your health care practitioner or trainer. This information should not be used to make health-related diagnoses or to treat any health problems. Consult with your health care provider before depending on any information in this article or on this website. Image in this article is AI-generated.