New Year Fitness Starter Kit: What to Buy in January, and What to Skip

This is a starter kit for anyone planning to begin exercising in January, split by goal: yoga or Pilates at home, running, or lifting at a gym. The rule behind every list is the same. Buy what the first four weeks need, and let those weeks tell you what to buy next.

We haven't tested these for this page; picks come from the listings, maker specs and the beginner guides we have already published, and each product's strengths and drawbacks are copied from those guides. January is when the most fitness gear gets bought and the most of it ends up in a closet by March, usually because it was bought for a routine that hadn't started yet.

Related: Yoga for Beginners: Everything You Actually Need; Pilates at Home for Beginners; What to Wear to Your First Gym Session.

How much exercise the plan should aim for

Before buying anything, set a target you can hit. The CDC's adult activity guidelines say adults need 150 minutes of moderate-intensity physical activity a week, or 75 minutes of vigorous activity, plus 2 days of muscle-strengthening activity. The same page notes that 150 minutes could be 30 minutes a day, 5 days a week, and that it can be broken into smaller chunks.

The line that matters most in January is this one: "Some physical activity is better than none." A plan of three short sessions a week that you keep will do more than a five-day plan that stops in week two, and it needs far less gear.

Pick one main goal for the first month. The kit below is split that way because most of it doesn't overlap: a runner doesn't need a Pilates ball, and a home yoga practice doesn't need a gym bag.

Yoga or Pilates at home: a mat and one prop

A mat is the only thing you can't do without. The Gaiam Premium 6mm Print Yoga Mat is the first mat in our beginner yoga guide: 6mm of cushion that is forgiving on knees and wrists, a textured surface that grips for a dry, gentle practice, and light enough to roll into a closet. It gets slippery once palms sweat, so it is not a hot yoga mat. If you're not sure how thick to go, our mat thickness guide explains the trade-off.

For yoga, add the Gaiam 6ft Yoga Strap. It has a metal D-ring buckle that holds a loop and polyester webbing that doesn't stretch, and it turns poses you can't reach yet into poses you can. Our strap stretches for beginners gives you a routine to use it with. Blocks are the other beginner prop worth having; add a pair if the strap proves useful.

For Pilates, add the ProBody 9-Inch Pilates Ball instead: anti-burst, latex-free PVC with a matte surface that doesn't slide on hardwood, inflated with the included straw in under a minute. It needs topping up now and then. The Fit Simplify loop bands are the next step if bodyweight mat work gets easy: five resistance levels in a carry bag, sized for side-lying and bridge work. Latex rolls on bare skin, so wear leggings. The resistance band exercises guide has a 20-minute routine to start with.

If you are torn between the two, read Pilates vs Yoga first. The mat works for both, although a dedicated Pilates mat is thicker; our yoga mat vs Pilates mat guide explains when that matters. For a small apartment, our small-space home workout guide covers what fits in a closet.

Running: fitted shoes and something for your hands

Running needs less gear than any other goal and punishes the wrong gear more. Shoes are the one purchase worth spending on at the start, and the place to spend it is a running shop that will watch you walk or jog and let you try several pairs. Don't buy a pair online because it looks like the one a friend wears; fit and model are personal, and a pair that suits someone else may not suit you. Our guide to replacing running shoes explains how to tell when a pair is worn out.

The second thing a January runner needs is warm hands. The Aegend Lightweight Winter Gloves are the default in our running gloves guide: a thin knit with touchscreen fingertips, so a phone or watch still works, sized for men and women. They suit runs down to about 40°F alone and work as a liner under a mitten below that. They give little wind protection and are too thin on their own below about 25°F.

Everything else can come from your closet in week one: a synthetic shirt rather than cotton, a layer you can take off, and leggings or tights you already own. Our winter layering guide covers how to dress for a cold start. If your runs are before sunrise, read our reflective running gear guide before you buy anything else.

Lifting at a gym: a bag and a towel

The gym supplies the equipment, so a new member needs very little. The Nike Brasilia 9.5 Training Duffel (Medium, 60L) keeps shoes away from clean clothes in a ventilated pocket, has a tough 600D polyester shell and enough compartments for keys and a card. The strap is unpadded and the shoe pocket fits up to a size 12. The Manduka eQua Hand Towel is for wiping down benches, which many gyms expect: suede-like microfiber, 16 by 24 inches, dries in minutes, packs flat. Our gym bag checklist has the rest of what goes inside.

Wear stable, flat-soled training shoes rather than soft running shoes, which feel unsteady under a bar, and read the gym etiquette guide before the first visit if you're nervous about it.

What to buy after the first month, not on day one

After four weeks you'll know which sessions you actually do, where it hurts and what annoys you. That is when these purchases start to make sense.

What to skip in January

A home reformer, a squat rack or a treadmill. They are expensive, heavy and hard to resell, and they only pay off for someone who already has a habit. Our reformer buying guide makes that case in detail.

A lifting belt, straps or knee sleeves. They solve problems of heavier lifting that a beginner doesn't have yet.

A GPS watch or fitness tracker. Your phone's clock and a notebook will tell you whether you went three times this week.

A full new wardrobe. Buy activewear once you know which workouts stuck and what your old clothes got wrong; our beginner outfit guide is a good place to start then.

Supplements and anything sold as a shortcut. The CDC's guidance is about minutes of activity, not products.

Frequently Asked Questions

What equipment do I need to start working out at home?

A mat, and for yoga a strap or for Pilates a small ball. Resistance bands are the next step once bodyweight work gets easy. Most people need nothing else in the first month.

How much exercise should a beginner do?

The CDC recommends 150 minutes of moderate activity a week plus 2 days of muscle-strengthening for adults, and says some activity is better than none. Start below that and build toward it.

What should I buy first for running?

Running shoes fitted at a running shop. For a January start, add thin gloves; clothes you already own will do for the first weeks if they are not cotton.

Should I buy lifting shoes as a beginner?

Not in the first month. Stable, flat-soled training shoes are enough. Lifting shoes with a raised heel make sense once you squat regularly and know you'll keep going.