Build Your Home Strength Gym: The Dumbbell, Bench and Kettlebell Kit (Plus a 3-Day Workout)

The days are getting shorter, the driveway is about to get icy, and the commute to the gym is losing its charm. Good news: you do not need a warehouse to build serious strength. A pair of adjustable dumbbells, a solid bench and a kettlebell can cover every major muscle group, and it all fits in a corner of the basement. Canada's 24-Hour Movement Guidelines for Adults recommend muscle-strengthening activities using major muscle groups at least twice a week. Here is how to set yourself up to hit that target, and then some, without leaving home.

We went shopping (virtually) at The Treadmill Factory, the Canadian retailer that now trades online as The Fitness Factory at treadmillfactory.ca. All prices below are as listed on the site as of October 29, 2026, in Canadian dollars, before tax and shipping. Prices and stock change often, so check the product page before you buy.

The Core Kit

1. Bowflex ST552 Dumbbell Pair 5-52.5 LBS: $499.00

Adjustable dumbbells are the single best space-saver in home strength training. The Bowflex ST552 Dumbbell Pair adjusts from 5 to 52.5 lbs per dumbbell, and you select the weight with a turn of the dial. That range covers light shoulder and arm work at the bottom end and heavier presses, rows and lunges at the top, so one pair replaces a whole rack of fixed weights.

2. Ironax XFI Flat to Incline Bench: $349.00 (regular $499.00)

A bench turns a dumbbell pair into a full gym. The Ironax XFI Flat to Incline Bench lists these specs:

• Dimensions: 51" L x 24" W x 17" H when flat
• Maximum weight capacity: 600 lbs
• Back pad positions: 6 (0, 30, 45, 60, 75 and 90 degrees)
• Seat positions: 3
• Back pad width 11.75"; seat pad width 10.25"; minimal pad gap 1.5"

Flat for presses and rows, inclined for upper-chest and seated shoulder work, upright at 90 degrees for seated presses. That is a lot of exercise variety from one footprint.

3. XM FITNESS Cast Iron Kettlebells (8 kg shown): $32.00 (regular $41.40)

Kettlebells add hip-hinge power and conditioning that dumbbells do not quite match. The XM FITNESS Cast Iron Kettlebell is single-piece cast iron with a matte black finish, colour rings to identify the weight and a flat base to prevent wobbling. The page lists weights from 4 kg up to 48 kg. The $32.00 price was shown on the 8 kg listing; other weights are priced differently, so check your size. Most people will want something heavier than 8 kg for swings and goblet squats.

Budget Alternative

MEGA FITNESS 5-30lbs Dumbbell Set with Vertical Stand: $299.00

Prefer grab-and-go fixed weights? The MEGA FITNESS 5-30lbs Dumbbell Set with Vertical Stand includes rubber hex dumbbell pairs from 5 to 30 lbs in 5-lb increments, plus a vertical stand. The trade-off: it tops out at 30 lbs, so stronger lifters will outgrow it faster on lower-body moves.

Core kit total: the Bowflex ST552 pair, the Ironax XFI bench and one kettlebell at the 8 kg price comes to $880.00 before tax and shipping, based on the prices listed on October 29, 2026.

Your 3-Day Home Strength Workout

Train on three non-consecutive days (for example Monday, Wednesday, Friday). Warm up for 5 to 10 minutes first. Pick a weight that leaves you with 1 to 2 good reps in reserve on each set, and rest 60 to 90 seconds between sets.

Day A: Push and Squat

1. Goblet squat (kettlebell): 3 sets of 10
2. Flat dumbbell bench press (bench at 0 degrees): 3 sets of 8 to 10
3. Incline dumbbell press (bench at 30 or 45 degrees): 3 sets of 10
4. Seated dumbbell shoulder press (bench at 90 degrees): 3 sets of 10
5. Dumbbell overhead triceps extension: 2 sets of 12

Day B: Pull and Hinge

1. Kettlebell swing: 4 sets of 15
2. Dumbbell Romanian deadlift: 3 sets of 10
3. Single-arm dumbbell row (hand and knee on flat bench): 3 sets of 10 per side
4. Chest-supported incline row (lie face-down on bench at 30 to 45 degrees): 3 sets of 12
5. Dumbbell biceps curl: 2 sets of 12

Day C: Legs and Full Body

1. Dumbbell Bulgarian split squat (rear foot on bench): 3 sets of 8 per leg
2. Dumbbell hip thrust (upper back on bench): 3 sets of 12
3. Dumbbell step-up (onto a stable step): 3 sets of 10 per leg
4. Kettlebell suitcase carry: 3 x 30 seconds per side
5. Dumbbell renegade row or plank: 3 sets of 8 per side or 30 seconds

How to progress: when you can hit the top of a rep range on every set with good form, add the next increment on the dial or move up a dumbbell or kettlebell size the following week. New to kettlebells? Learn the hinge and swing from a qualified coach first. For more ideas, read our deep dive on why you need kettlebells, and if you have ever doubted a home leg day, check out Can You Really Train Legs Effectively at Home? Want to see what else The Treadmill Factory has brought to Canada? Revisit our story on CLMBR's Canadian debut.

Set-Up Tips

• Measure first: the XFI bench is 51" long flat. Leave room on all sides to lower dumbbells safely.
• Protect your floor: rubber gym flooring under your training area protects both the floor and your gear.
• Check stock: store availability varies by location, so call your local store or check online before you head out.

Ready to build your home gym? Browse the strength section at treadmillfactory.ca, save this workout, and follow Inside Fitness for more training plans built for Canadian lifters.