Slow metabolism is often pointed out as the culprit when one is trying to lose some weight. A person with slow 
metabolism burns fewer calories than normal, they say. However, is this medically true? The fact is although metabolism does play a part in determining the amount of calories burned by the body and ultimately a person’s weight, it is not the only one. Thermogenesis, or the digestion process, and the level of physical activity also contribute to someone’s weight. Let’s discuss all three factors further. We have also written a complete guide about the best home gyms under 1000.
Metabolism is the process of converting food into energy. The energy then will be used to power your body, whether during active physical activity or at rest. Even when you’re seemingly not doing anything, your body still performs many functions that require energy, such as breathing, circulating blood, and repairing damaged cells. The amount of calories used to perform these tasks is called the basal metabolic rate, which differs from one person to another. Check out our complete guide about the best body solid home gyms.
When you eat something, the body needs to process it by breaking it down to macronutrients and micronutrients, followed by digestion, absorption, transportation to cells, and finally, storage of the excess. All of these processes need energy from food. Approximately 10% of calories you eat are dedicated for this function. As for physical activity, we all know that the more we exercise the more calories we burn.
The next question would be: can we increase the basal metabolic rate? The answer is yes. Building muscle mass will cause muscle tissues to burn more calories, even when you are at rest. Studies show that a pound of muscle can burn up to 10 calories a day while a pound of fat only burns 2 to 3 calories. In conclusion, to hasten your fat loss, you should build more muscle mass.
Strength training is a good way to build muscle mass quickly. To achieve the best results, focus on the largest muscle groups, such as the thighs, abdomen, chest, and arms. The best way to train those parts is by way of home gyms.
Types of Exercises You Can Do With a Home Gym
As previously mentioned, you need to focus on large muscle groups like the thighs, abdomen, chest, and arms to gain
results quicker. Below are some of the exercises that target those areas, enabled by working out on a home gym.
Standard and Low Cable Crossovers
This exercise is called an isolation exercise for it focuses on one specific area: the shoulders. To perform this movement, you need of a high, mid, or low pulley machine. The correct form is to keep the elbows slightly flexed throughout the exercise and bend forward from the waist. This targets primarily the sternal end of the pectoralis major which is the largest chest muscles in the human body. Other muscles worked by this exercise include the pectoralis minor, the anterior deltoids, and several back muscles.
If using a high pulley, the lower sternal pecs are the one targeted. If using middle pulley, the exercise will be concentrated on the middle pectoral muscles. If using low pulley, the upper pectoral muscles will be targeted.
Seated Cable Rows
A rowing station is an equipment design to simulate the movement of rowing a boat in the water. It helps to improve cardiovascular fitness as well as building muscle mass as it engages every major muscle group in the body. Specifically, it engages the trapezius muscle, latissimus dorsi, the rear deltoids, biceps, and the forearm flexors.
Sit Up and Pull Up
The two most notorious moves to sculpt that washboard abs: sit ups and pull ups. Both can be done on a home gym that is equipped with a workout bench and an overhead bar (may also be called a pull up bar or a tower). Other movements include hanging leg and knee raises, which are very effective to get a flat stomach.
Leg Curls and Leg Extension
Nearly all home gyms provide users with leg curls and leg extensions station. Leg curls will work the posterior portion of the leg, especially the hamstrings, while leg extensions will work the anterior portion of the leg, especially the quadriceps. Just with these two movements, you can have a holistic leg exercise. Look for a home gym that is equipped with ankle cuffs to increase your comfort during exercise. If ankle cuffs are not included, users usually can purchase them separately.
What The Best Home Gyms Under $500 Should Have
If your goal is to build muscles, then owning a home gym could be the right thing for you. You don’t even need to spend a lot of money on it—you can have a personal home gym installed in the comfort of your house with $500 or less. However, it is important to choose the right machine for your need. Here are some of the things 
you should take a look at when shopping for a home gym under $500.
Weight Training System
At its heart, a home gym is a fitness equipment dedicated to weight training. However, a home gym can be divided into two systems based on the type of weights it is using. The first is the resistance-based home gyms. This system primarily uses rods and bands. It is great for those with physical limitations as it is very easy on the joints without sacrificing the results or performance. A beginner may also find that this system is easier to use. However, as it is a game of elasticity, you may have to replace the rods or bands some time in the future.
The second is the weight-based home gyms. This machine uses weight stacks or weight plates. The good side of it is it can take a lot of abuse and wear and tear—in short, it may last a lifetime. Weight-based home gyms also can build muscle mass better and faster as the weights are able to shock the muscles. However, the weight stacks are typically sold separately and comes with an upper limit. If you wish to purchase a home gym that already includes weight stacks as well as upgradable to a higher weight capacity, you will need a bigger budget.
Equipments Featured
As a home gym is a collection of fitness equipments combined into one compact unit, you do need to se
e what equipments a particular home gym offers. Does it include a high and low pulley? Can you do leg curls and leg extensions on it? Will it come with a workout bench? Make a list of your need and see if the home gym fulfills all of them.
Frame and Measurements
Steel is the preferred material for nearly all fitness equipments. It is strong and durable—important features especially with weight training machines. The dimension is also a necessary info to know as you need to make sure the unit will fit in your home.
Warranty
Though home gyms under $500 are in the affordable category, it doesn’t excuse manufacturers to be sloppy when it comes to warranty. A bonafide manufacturer will not hesitate to vouch for their products by providing a good amount of assurance.
TOP 10 BEST HOME GYMS UNDER 500 IN 2022
| Picture | Name | Feature | Price | Rating |
|---|---|---|---|---|
Picture | Name | Feature | Price | Rating |
 | 1. Bowflex PR1000 Home Gym (MY17) | Over 30 strength exercises | $$$ | 4.8 |
 | 2. Total Gym 1400 Deluxe Home Fitness Exercise Machine | fitness levels – ages 8 to 80 | $$$ | 4.8 |
 | 3. Marcy Home Gym Fitness Deluxe Cage System Machine | Oversized 14-gauge | $$$ | 4.7 |
 | 4. Weider Ultimate Body Works | Cable & Pulley System | $$$ | 4.6 |
 | 5. Total Gym 1600 | Over 60 Different Exercises | $$$ | 4.6 |
 | 6. Weider Total Body Works 5000 Gym | Four adjustable power bands | $$$ | 4.5 |
 | 7. Gold’s Gym XRS 50 Home Gym | 300 lb. User weight Capacity | $$$ | 4.5 |
 | 8. Marcy Free Weight Strength Training Home Gym | High and low pulley station | $$$ | 4.5 |
 | 9. Gold’s Gym XRS 55 Home Gym | 125 lb. Vinyl weight stack | $$$ | 4.4 |
| 10. Total Gym 1100 | Over 60 different exercises | $$$ | 4.3 |
1. Bowflex PR1000 Home Gym (MY17)
If you have been browsing online or in stores looking for the best home gyms, you must have encountered this brand.
Having been around for decades, Bowflex is among the top brands when it comes to fitness equipments. The PR1000, in particular, is one of the best home gyms under $500 in the market. Read below to find out if this product matches your exercise needs.
Weight Training System
The PR1000 is a resistance-based home gym. Bowflex has their own specially engineered resistance system called Power Rod that they claim to feel as good as or better than free weights. As with other resistance-based home gyms, Power Rod reduces inertia and the risk of joint pain from developing. Users can enjoy up to 210 lbs of resistance, which should be enough for both beginners and veterans.
Equipments Featured
Bowflex says users can do over 30 types of exercises with this home gym to challenge every muscle group in the body. It is equipped with three pulley positions: upper, mid, and lower level. It has a sliding seat rail to provide users with an aerobic rowing training, increasing the calories burned as well as training the cardiovascular endurance. Ankle cuffs are included in the purchase, and the multi-use hand grip are thoughtfully designed to increase flexibility and performance. The 4 inch upholstered roller cushions will make your leg exercises even more comfortable.
Frame and Measurements
The frame of the PR1000 is made of steel and rated for users up to 300 lbs. All steel parts are coated with scratch-resistant and anti-corrosive paint. The footprint of the unit is at 84L x 38W x 81H. Though this is not small, it should be able to fit nicely into any normal-sized rooms. However, thanks to its size, the PR1000 can accommodate users up to 6’7” without problem for most exercises.
Warranty
As always, Bowflex gives out generous warranty for users: a 1 year machine warranty with 5 years rods warranty and 60 days parts warranty.
Pros
- Up to 210 lbs resistance
- Over 30 types of exercises
- 3 pulley positions: upper, mid, lower
- Sliding seat
- Ankle cuffs and padded cushions included
- user weight capacity: 300 lbs
- Warranty: 1 year machine, 5 years rods, 60 days parts
Cons
- Resistance is not upgradable
- May have to replace the resistance rods one day
2. Total Gym 1400 Deluxe Home Fitness Exercise Machine
Total Gym have been manufacturing body gyms for both home and commercial uses since 1974. They are a private
company focusing on functional and bodyweight training equipment. Their clients include physical therapy clinics, hospitals, professional sports team, and other health training facilities. The 1400 Deluxe Home Gym is one of their best products under $500.
Weight Training System
The 1400 Deluxe Home Gym is a resistance-based gym. As previously mentioned, this type of home gym protects the joints from fatigue and injury. This model has 8 calibrated levels of body weight resistance that can be adjusted via a safety hitch pin.
Equipments Featured
Users can perform over 60 variations of exercises with this model, both aimed for fat burning and muscle toning. The type of exercises users can perform in this machine will target mostly the upper and lower body. The seat is of the rowing type, perfect to assist in burning pesky body fat by way of cardio. The purchase includes free dip bars, a squat stand, leg pulley accessory, and a multi-function attachment. Users will also get an exercise flip chart, an instructional manual, nutrition guide, and a workout DVD.
Frame and Measurements
The frame is constructed of a combination of sturdy steel and durable plastic. The 1400 Deluxe Home Gym can hold up to 250 lbs user weight. This product comes fully assembled so users don’t have to exert much force to put the machine together. This unit weighs merely 75 lbs and measures at 92.5L x 16W x 43.25H. It can be folded and unfolded using a safety pin for easy storage.
Warranty
The company provides a 1 year limited warranty for this product.
Pros
- 8 different levels of resistance
- 60 different workout types
- Rowing seat
- Free miscellaneous accessories, including a nutrition guide and instructional DVD
- Pre-assembled unit
- Light and foldable
- Warranty: 1 year limited
Cons
- Targets exclusively the upper and lower body
- Less effective to build serious muscle mass
3. Marcy Home Gym Fitness Deluxe Cage System Machine
Having been around since 1982, Marcy Pro is a brand no longer alien to fitness enthusiasts. They are known for
manufacturing high quality, innovative fitness products at competitive prices, perfect for those looking for a home gym under $500.
Weight Training System
This home gym is a weight-based home gym, which means you will need to put on the weight stacks to start working out. The weight stacks or barbells must be purchased separately.
Equipments Featured
Marcy Pro has equipped this model with many features. It includes a high pulley lat tower and a low pulley station to help users work their shoulders, arms, and back area. The cable system used on the pulley generates a 1:1 resistance ratio from weights loaded on the sliding weight posts. The weight bench can be adjusted into multiple positions to assist in various workouts, including incline, flat, and decline. Declining seat position is especially beneficial if one wishes to do a chest press exercise.
As for leg exercises, users can perform leg curls and leg extensions comfortably thanks to the contoured foam roller pads. The unit is also integrated with an adjustable bar. Safety catches for 6 foot and 7 foot barbells can be installed and purchased separately. Other accessories include a lat bar, shiver bar, chain link, handle, ankle strap, and link chains.
Frame and Measurements
The frame is made from an oversized 14 gauge, large diameter square solid steel tubing, ensuring the sturdiness and durability of the cage. The product measures at 61L x 56W x 85H. It can support up to 300 lbs user weight.
Warranty
Marcy Pro gives a 2 year limited manufacturer’s warranty for this product.
Pros
- High and low pulley stations
- 1:1 resistance ratio
- Multi-position weight bench
- Contoured foam roller pads for comfort
- Multiple accessories, including ankle cuffs and a lat bar
- Durable square solid steel tubing
- Warranty: 2 years limited
Cons
- Weight stacks are sold separately
4. Weider Ultimate Body Works
Produced by the same company that manufactures high quality brands like ProForm and NordicTrack, ICON Health
& Fitness, you need not question the performance of the Weider brand. The Weider Ultimate Body Works is a fitness equipment worth considering when you are looking for home gyms under $500.
Weight Training System
Weider Ultimate Body Works is a resistance-based home gym. The resistance bands give users the option to add the resistance up to 50 lbs from your own body weight using the 4 adjustable power bands. The cable and pulley system of the resistance offers enhanced versatility and varying range of motions.
Equipments Featured
Weider claims users can enjoy more than 50 different types of exercises with this home gym. This unit features an adjustable incline workout bench with wheels and a pulley on both sides. The bench can be adjusted to a steeper incline in order to add the weight resistance during workout. The purchase includes a squat stand, nylon strap handles, and a padded glide board. Weider also provides users with exercise chart and workout guide containing over 100 body shaping exercises.
Frame and Measurements
This home gym is constructed of a durable steel tubing. It weighs less than 80 lbs and measures at 71L x 25.5W x 49.5H. It can hold up to 250 lbs of user weight. This model can be folded to facilitate easy storage. It is also equipped with wheels so users can conveniently slide it away. It ships nearly fully assembled and requires only minimal assembly.
Warranty
Weider provides 90 days parts and labor warranty for this product.
Pros
- 4 adjustable power bands
- Includes 50 additional lbs of resistance
- 50 types of body shaping exercises
- Adjustable inclined workout bench
- Durable steel frame
- Light, saves space and foldable
- Equipped with wheels
- Warranty: 90 days for parts and labor
Cons
- Less effective to build serious muscle mass
5. Total Gym 1600
Another product by Total Gym Fitness, the 1600 has several differences to the 1400 that you might want to consider
before deciding on a purchase. In many ways, the 1600 is an upgrade to the 1400 but read on to find out whether the upgrades are in line with your fitness needs. Among other home gyms under $500, Total Gym 1600 can be considered as one of the most highly reviewed by customers.
Weight Training System
Like the 1400, the 1600 is also a resistance-based home gym. It is aimed for strength training as well as cardio and flexibility workout. It has 8 levels of incline to adjust the bodyweight resistance. This home gym uses strong pulleys and cords to support the resistance system.
Equipments Featured
Users can do more than 60 variations of movements with this home gym. It comes with a dip bar, a press up bar, a squat stand, and a non-slip rubber feet. The padded seat is the rowing type which allows users to do some aerobic activity to burn more fat. Ankle cuffs and comfortable handles are included with the purchase.
Frame and Measurements
The 1600 is a compact home gym, measuring at 92.5L x 16W x 43.25H. It weighs a mere 75 lbs. This machine has an upper user weight limit of 250 lbs and can be folded down for easier storage. This product comes fully assembled so users need not worry about putting things together.
Warranty
Total Gym gave users a one year limited warranty for frame and parts.
Pros
- 8 levels of bodyweight resistance
- Pulley and cord system for unrestricted movements
- Supports over 60 different types of exercises
- Miscellaneous accessories, including ankle cuffs and a press up bar
- Light and compact, foldable for storage
- Ships fully assembled
- Warranty: 1 year limited frame and parts
Cons
- Less effective to build serious muscle mass
6. Weider Total Body Works 5000 Gym
Another high quality fitness product by Weider and ICON Health & Fitness, the Total Body Works 5000 Gym is one
of the cheapest home gym in this guide. It is not, however, lacking in features or quality as you will find by reading the specifications below as well as the reviews many customers have given to this particular product.
Weight Training System
The Total Body Works 5000 is a resistance-based home gym that uses four adjustable power bands. These bands can give users up to 50 lbs of additional resistance on top of the natural resistance that comes from your own body weight. Similar to the other Weider product in this guide, the 5000 model also uses cable and pulley system to provide unrestricted movements and enhanced versatility during workouts.
Equipments Featured
Users can perform over 50 body shaping exercises, targeting major muscles such as the arms, shoulders, back, abs, hip, thighs, and calves. This product is best used to strengthen the muscles and build flexibility. To increase the workout intensity, the seat’s incline can be adjusted into seven different levels. Includes foot rest and workout guide.
Frame and Measurements
The product weighs approximately 80 lbs. It measures at 71L x 26.5W x 49.5H. It can be folded to save space and promote easier storage by first removing the handle bars from the footrest. This product ships nearly fully assembled.
Warranty
Weider gives its user a 30 days satisfaction guarantee and 90 days limited warranty for the Total Body Works 5000 Gym.
Pros
- Up to 50 lbs additional resistance
- Over 50 body shaping workouts
- Sliding seat, adjustable to 7 incline levels
- Minimal assembly
- Compact and foldable
- Warranty: 30 days satisfaction, 90 days limited
Cons
- Not suitable for those prone to motion sickness
- No other accessories, i.e. a lat bar or leg developer
7. Gold’s Gym XRS 50 Home Gym
Gold’s Gym is also a brand managed by ICON Health & Fitness. The brand, founded in 1965, distributes many kinds
of exercise equipments aside from home gyms, such as treadmills, ellipticals, and bikes.
Weight Training System
The XRS 50 is a weight-based home gym. The purchase includes a 112 lb vinyl weight stack that can deliver up to 280 lbs of resistance to better develop strength and muscle tone.
Equipments Featured
A chest press station and a butterfly arm station are present in this model to help you sculpt the chest muscles. You can also target different areas of the pectoral muscles thanks to the multiple hand grip options. There are four foamed rolls of leg developers to increase comfort during leg exercises. The pulleys come in two positions: high and low, and includes a lat bar. The workout bench is made of vinyl, which is durable and comfortable. Gold’s Gym also include an exercise chart designed by a certified personal trainer to consult with should you need info on proper movement and positioning.
Frame and Measurements
This product measures at 78.6L x 37.6W x 63.63H. This measurement indicates that this model truly is compact which could save space in your home. However, taller users have reported the leg extension exercise to feel a bit awkward due to this fact. This product does require assembly after it arrives at your doorstep.
Warranty
Gold’s Gym provides a 90-day parts and labor warranty for the XRS 50 Home Gym. It can support up to 300 lbs of user weight.
Pros
- Weight-based home gym
- Includes 112 lbs weight stack, up to 280 lbs resistance
- High and low pulley
- Chest press and butterfly arm station
- Leg developers
- Vinyl sewn seat
- Exercise chart designed by a certified personal trainer
- Warranty: 90 days parts and labor
Cons
- Roughly 4 hours assembly time
- Might feel a bit restricting to taller users
8. Marcy Free Weight Strength Training Home Gym
Another home gym model by Marcy Pro Fitness, this unit provides an all-in-one strength exercise in one compact
unit. Read the specifications described below and decide whether this product is the home gym under $500 you want to bring home with you.
Weight Training System
The title might have hinted it to you. Marcy Free Weight Strength Training Home Gym is a weight-based home gym. It can fit Olympic and standard sized 200 lbs weight plates. However, the weight plates are not included with the purchase and must be bought separately.
Equipments Featured
The Free Weight Strength Training Home Gym provides user with a total body exercise. It includes a dual function arm press, enabling you to perform chest press and independent pec fly exercises. The high and low pulley station gives you freedom to do a large number of different exercises. The leg developer allows you to perform leg curls and leg extension. In addition, it is equipped with foal roller pads to increase comfort during working out. This model includes a lat bar and a workout bench that cannot be adjusted.
Frame and Measurements
The frame is made out of a heavy duty steel construction with powder coated finish that is strong and durable. It is able to hold up a maximum of 300 lbs user weight. It measures at 77L x 18W x 68H and weighs 107 lbs. This model is not foldable and needs to be assembled once it arrives on your door step.
Warranty
Marcy Pro Fitness does not specify the warranty for the Free Weight Strength Training Home Gym.
Pros
- Weight-based home gym
- Dual function arm press
- High and low pulley system
- Leg developers with foam roller pads
- Includes a lat bar and a workout bench
- Durable steel construction
Cons
- Weight stacks sold separately
- Needs assembly
- Unspecified warranty
9. Gold’s Gym XRS 55 Home Gym
Founded in 1965 by Joe Gold, Gold’s Gym is the original Southern California bodybuilding gym. With history and 
experience as its foundation, this brand is then managed by ICON Health & Fitness and since then offers a gym quality, total body workout fitness equipment, including the XRS 55.
Weight Training System
As with the XRS 50, Gold’s Gym XRS 55 Home Gym is a weight-based home gym. It includes the 125 lbs vinyl weight stack, which is slightly more than the XRS 50 so users can perform a more intense workout to build muscle mass. The maximum resistance is 330 lbs.
Equipments Featured
Most of the equipments found in the XRS 55 are similar to the XRS 50. It includes a combination of chest press and pec fly station and four leg developers complete with the foam roller pads. There are the upper and lower pulley as well as a padded and adjustable vinyl seat. Gold’s Gym also provides other workout accessories, including a lat bar, straps with handle, a preacher pad, and a row plate. Also included is an exercise chart to guide your workout.
Frame and Measurements
The XRS 55 measures at 77L x 43W x 82.5H and weighs approximately 130 lbs. The maximum user weight capacity for this model is 300 lbs.
Warranty
As with all their products, Gold’s Gym gives 90 days parts and labor warranty for the XRS 55.
Pros
- Weight-based home gym
- Includes 125 lbs weight stack with 330 lbs resistance
- Integrated chest press and pec fly station
- Leg developers with foam roller pads
- Upper and lower pulley
- Adjustable vinyl seat
- Other workout accessories such as a lat bar and a row plate
- Warranty: 90 days parts and labor
Cons
- Needs assembly, comes in separate boxes
- Unit is heavy
10. Total Gym 1100
Another product by Total Gym, the leading fitness company that has been producing home and commercial gyms for
over 40 years, the 1100 is among the cheapest home gyms in this category. Read on below to see if these specifications have fulfilled your exercise needs.
Weight Training System
The Total Gym 1100 is a resistance-based home gym that is equipped with six levels of resistance training. With these adjustments, you will be able to lift a different percentage of your own body weight against gravity. Total Gym claims that users can do a full body workout in just 15 to 20 minutes with this home gym. Additionally, weight bars can be added to the unit to take your strength training to the next level.
Equipments Featured
Total Gym is confident that users can do over 60 different types of exercises with the 1100. This model features an ergonomic glide board complete with handles, specifically designed to help users tone and strengthen their upper body, abdominal area, and the lower body. There are leg and wing attachments available to allow users to train the legs and arms, including a multi-function bar that can be placed at the top or bottom of the unit. In addition, Total Gym also provides users with a comprehensive exercise chart.
Frame and Measurements
The steel frame makes this unit strong and durable. It measures at 99.5L x 43.75W x 16H and weighs a mere 54 lbs. Despite its lightness, this model has quite a large product footprint, so make sure you have enough space in your home. The maximum user weight capacity is at 275 lbs. This unit can be folded away to be stored in a closet.
Warranty
Total Gym gives a 1 year limited warranty for the 1100.
Pros
- 6 levels of resistance
- Full body workout in 15 to 20 minutes
- Can be upgraded with weight bars
- Over 60 different types of exercises
- Ergonomic glide board
- Includes leg and wing attachments, and a multi-function bar
- Comprehensive exercise chart
- Light and foldable
- Warranty: 1 year limited
Cons
- Not suitable for serious bodybuilder
- Might take up quite a bit of floor space when not folded
