Introduction

This comprehensive glossary is provided by Redhawk Handyman Services as a free educational resource for the Oklahoma City community. It covers essential equipment for both home and office gyms, ranked by our proprietary Efficiency-Cost Index (ECI).

IMPORTANT DISCLAIMER: The information in this guide is for educational purposes only and should not be used for medical advice. Please consult with a healthcare professional before beginning any exercise routine, particularly if you have pre-existing health conditions or concerns.

Each entry includes average pricing, estimated calorie burn rates, benefits, and potential drawbacks to help you make informed decisions when building your ideal fitness space. Should you need assistance with the assembly of any equipment featured in this guide, our professional team is available to ensure your equipment is set up safely and correctly. Contact us at (405) 215-9229 or visit www.redhawkhandyman.com.

Understanding our Efficiency-Cost Index (ECI)

Our ECI score (scale of 1-10) evaluates equipment based on:

• Muscle groups targeted per session
• Calories burned per minute
• Versatility of exercises possible
• Initial investment cost
• Long-term durability
• Space efficiency
• Maintenance requirements

Cardio Equipment

Assault Bike

• ECI Score: 5.7/10
• Average Price: $700-1,200
• Calorie Burn: 20-30 calories per minute (high intensity)
• Description: Fan-based exercise bike with moving arm handles that creates increasing resistance as you pedal harder.
• Benefits: Full-body workout combining upper and lower body movements with unlimited resistance potential.
• Cons: Expensive initial investment; extremely challenging for beginners; can be noisy; requires moderate floor space.

*Professional Assembly Recommended: Multiple components and precise calibration required for optimal performance and safety. Contact Redhawk Handyman Services at (405) 215-9229.

Elliptical Trainer

• ECI Score: 6.3/10
• Average Price: $400-2,000
• Calorie Burn: 8-13 calories per minute
• Description: Low-impact cardio machine that simulates walking, running, or stair climbing without joint pressure.
• Benefits: Provides effective cardio while being gentler on joints than treadmills; many models include upper body components.
• Cons: Bulky and difficult to move; lower calorie burn than running; quality models are expensive; mechanical parts may require maintenance.

*Professional Assembly Recommended: Complex electronics and numerous mechanical parts require expert assembly to ensure proper function and prevent premature wear. Contact Redhawk Handyman Services at (405) 215-9229.

Recumbent Bike

• ECI Score: 5.0/10
• Average Price: $400-1,500
• Calorie Burn: 4-8 calories per minute
• Description: Stationary bike with a chair-like seat and backrest with pedals positioned in front rather than below.
• Benefits: Comfortable option for those with back issues or limited mobility; allows for longer, more comfortable cardio sessions.
• Cons: Lower calorie burn than upright bikes; larger footprint than spin bikes; limited upper body engagement; can encourage passive workouts.

*Professional Assembly Recommended: Proper alignment of seat, pedals, and electronic components is crucial for comfort and performance. Contact Redhawk Handyman Services at (405) 215-9229.

Rowing Machine

• ECI Score: 6.7/10
• Average Price: $300-1,200
• Calorie Burn: 10-15 calories per minute
• Description: Simulates the action of watercraft rowing with a sliding seat and resistance mechanism.
• Benefits: Engages 86% of muscles in a low-impact workout combining strength and cardio elements.
• Cons: Proper form is crucial and often difficult to master; requires significant floor space; can be uncomfortable for taller users; some models are noisy.

*Professional Assembly Recommended: Rail alignment and resistance mechanism calibration are critical for smooth operation and injury prevention. Contact Redhawk Handyman Services at (405) 215-9229.

Spin Bike

• ECI Score: 6.6/10
• Average Price: $300-2,000
• Calorie Burn: 10-16 calories per minute
• Description: Indoor cycling bike designed to replicate road cycling with adjustable resistance.
• Benefits: High-intensity cardio in a compact footprint; excellent for interval training and endurance building.
• Cons: Uncomfortable for beginners; limited to lower body focus; can cause wrist/seat discomfort; quality models are expensive.

*Professional Assembly Recommended: Precise flywheel alignment and resistance calibration ensure proper function and prevent premature wear. Contact Redhawk Handyman Services at (405) 215-9229.

Stair Climber

• ECI Score: 5.4/10
• Average Price: $1,000-3,000
• Calorie Burn: 8-16 calories per minute
• Description: Cardio machine with revolving stairs or pedals that simulate climbing.
• Benefits: Intense lower body workout with significant calorie burn; excellent for building leg strength and endurance.
• Cons: High impact on knees; expensive; large and heavy; requires ceiling clearance; limited upper body engagement.

*Professional Assembly Recommended: Complex mechanical components and heavy frame require expert assembly for safety and optimal function. Contact Redhawk Handyman Services at (405) 215-9229.

Treadmill

• ECI Score: 6.4/10
• Average Price: $500-2,500
• Calorie Burn: 8-12 calories per minute (walking), 12-20 calories per minute (running)
• Description: Motorized running surface with adjustable speed and incline.
• Benefits: Versatile cardio option that accommodates walking to sprinting; weather-independent training.
• Cons: High impact on joints; significant space requirements; expensive; noisy; high electricity consumption; potential safety concerns.

*Professional Assembly Recommended: Motor calibration, belt tension, and electronic setup are critical for safety and longevity. Contact Redhawk Handyman Services at (405) 215-9229.

Vertical Climber

• ECI Score: 5.6/10
• Average Price: $200-500
• Calorie Burn: 16-20 calories per minute
• Description: Vertical apparatus that simulates rock climbing movements.
• Benefits: Full-body, low-impact workout that burns calories efficiently in limited space.
• Cons: Can be unstable at higher intensities; limited resistance options; uncomfortable for taller users; monotonous movement pattern.

*Professional Assembly Recommended: Stability and proper alignment are essential for safe use during high-intensity movements. Contact Redhawk Handyman Services at (405) 215-9229.

Strength Training - Free Weights

Adjustable Dumbbells

• ECI Score: 9.8/10
• Average Price: $200-500
• Calorie Burn: 5-9 calories per minute (varies by exercise)
• Description: Space-saving dumbbells that allow weight adjustments without multiple sets.
• Benefits: Exceptional versatility in minimal space; allows progressive overload for virtually any muscle group.
• Cons: More expensive than fixed dumbbells; adjustment mechanisms can wear out; some models have awkward shapes; weight transitions take time.

Barbell Set

• ECI Score: 7.8/10
• Average Price: $200-500
• Calorie Burn: 6-12 calories per minute (compound movements)
• Description: Long bar with weight plates that can be added or removed.
• Benefits: Essential for compound movements like squats, deadlifts, and bench press; allows for significant progressive overload.
• Cons: Requires significant space; potentially dangerous without proper technique; needs additional equipment (rack) for optimal use; noisy when weights are changed or dropped.

EZ Curl Bar

• ECI Score: 6.8/10
• Average Price: $50-150
• Calorie Burn: 3-6 calories per minute
• Description: Curved barbell designed to reduce wrist strain during bicep and tricep exercises.
• Benefits: More comfortable grip for arm-focused exercises; reduces strain on wrists and elbows.
• Cons: Limited to specific exercises; requires weight plates and storage space; less effective for compound movements; specialized tool with narrow application.

Fixed Weight Dumbbells

• ECI Score: 7.2/10
• Average Price: $1-2 per pound
• Calorie Burn: 5-9 calories per minute (varies by exercise)
• Description: Traditional dumbbells with fixed weights, typically purchased in pairs.
• Benefits: Durable and reliable; no moving parts to maintain; quick to grab and use.
• Cons: Requires significant space for a full set; expensive to purchase complete range; heavier weights become unwieldy to store; can be noisy when set down.

Hex Bar (Trap Bar)

• ECI Score: 6.9/10
• Average Price: $100-300
• Calorie Burn: 8-15 calories per minute (during deadlifts)
• Description: Hexagonal-shaped barbell that allows the user to stand inside it.
• Benefits: Enables more ergonomic deadlift position; reduces spinal loading compared to straight bar.
• Cons: Limited to specific exercises; requires weight plates and significant storage space; awkward to store; more expensive than standard barbells.

Kettlebells

• ECI Score: 9.5/10
• Average Price: $2-3 per pound (or $100-300 for adjustable)
• Calorie Burn: 13-20 calories per minute (kettlebell swings)
• Description: Cast iron or steel weights with a handle, shaped like a ball with a flat bottom.
• Benefits: Excellent for explosive, functional movements; combines strength and cardio benefits.
• Cons: Technique-dependent with higher injury risk if used improperly; can damage floors if dropped; full set requires significant space and investment; learning curve for proper form.

Weight Plates

• ECI Score: 7.0/10
• Average Price: $1-3 per pound
• Calorie Burn: Varies by exercise (used with other equipment)
• Description: Flat, weighted discs designed to be loaded onto barbells or machines.
• Benefits: Versatile additions to various equipment; can be used independently for certain exercises.
• Cons: Require additional equipment to maximize utility; heavy and difficult to transport; can damage floors; need dedicated storage solution; quality varies significantly by price point.

Strength Training - Machines & Racks

Cable Machine

• ECI Score: 6.2/10
• Average Price: $700-3,000
• Calorie Burn: 4-8 calories per minute
• Description: Pulley system that provides constant tension throughout exercises.
• Benefits: Smooth resistance with varied angles and attachments; excellent for isolation movements.
• Cons: Expensive; requires significant space; cables and pulleys need maintenance; limited for explosive movements; less effective for building maximal strength.

*Professional Assembly Recommended: Multiple cable systems, weight stacks, and pulley alignments require expert assembly for proper function and safety. Contact Redhawk Handyman Services at (405) 215-9229.

Functional Trainer

• ECI Score: 5.3/10
• Average Price: $1,500-3,500
• Calorie Burn: 5-10 calories per minute
• Description: Dual adjustable cable columns with multiple attachment options.
• Benefits: Extremely versatile for functional movement patterns; adjustable for any user height.
• Cons: Very expensive; large footprint; complex assembly; requires regular maintenance; weight stacks typically limited compared to free weights.

*Professional Assembly Recommended: Dual cable systems and weight stacks require precise alignment and calibration for balanced resistance and smooth operation. Contact Redhawk Handyman Services at (405) 215-9229.

Hack Squat Machine

• ECI Score: 5.1/10
• Average Price: $600-2,000
• Calorie Burn: 7-12 calories per minute
• Description: Angled platform with shoulder pads for targeted leg exercises.
• Benefits: Isolates quadriceps while reducing lower back strain; allows for heavy loading safely.
• Cons: Single-purpose machine with large footprint; expensive; fixed movement pattern limits functional carryover; not suitable for users with knee issues.

*Professional Assembly Recommended: Heavy frame components and precise alignment of weight carriage are essential for safe operation under heavy loads. Contact Redhawk Handyman Services at (405) 215-9229.

Lat Pulldown Machine

• ECI Score: 6.0/10
• Average Price: $300-1,200
• Calorie Burn: 4-7 calories per minute
• Description: Cable machine specifically designed for back exercises with a seat and knee restraint.
• Benefits: Targets back muscles effectively; suitable alternative for those unable to perform pull-ups.
• Cons: Limited to specific movement patterns; large footprint for single function; cables require maintenance; less effective than pull-ups for functional strength.

*Professional Assembly Recommended: Weight stack alignment and cable system require precise assembly for smooth operation and proper resistance. Contact Redhawk Handyman Services at (405) 215-9229.

Leg Press Machine

• ECI Score: 6.1/10
• Average Price: $400-1,500
• Calorie Burn: 7-11 calories per minute
• Description: Seated apparatus where weight is pushed away using leg strength.
• Benefits: Allows heavy lower body training with minimal spinal loading; adjustable foot positions target different muscles.
• Cons: Large and heavy; limited functional carryover; can encourage poor depth/range of motion; may create false sense of strength compared to free weight equivalents.

*Professional Assembly Recommended: Heavy frame components and carriage system require expert assembly to ensure smooth operation and safety under heavy loads. Contact Redhawk Handyman Services at (405) 215-9229.

Multi-Gym System

• ECI Score: 4.9/10
• Average Price: $1,000-3,000
• Calorie Burn: 5-9 calories per minute (varies by exercise)
• Description: All-in-one strength training station with multiple exercise stations.
• Benefits: Space-efficient solution offering various exercises; good for beginners or limited spaces.
• Cons: Jack of all trades, master of none; limited weight capacity; fixed movement patterns; difficult to upgrade; often compromises exercise quality for convenience.

*Professional Assembly Recommended: Complex multi-station systems with numerous cables, pulleys and weight stacks require expert assembly for proper function and safety. Contact Redhawk Handyman Services at (405) 215-9229.

Power Rack

• ECI Score: 6.5/10
• Average Price: $300-1,000
• Calorie Burn: 6-12 calories per minute (when used for compound lifts)
• Description: Steel cage structure with adjustable safety bars and hooks.
• Benefits: Essential for safe heavy lifting without a spotter; versatile for numerous exercises.
• Cons: Requires significant floor space and ceiling height; needs additional equipment (barbell, weights) to be useful; intimidating for beginners; heavy and difficult to relocate.

*Professional Assembly Recommended: Heavy frame components must be precisely aligned and securely fastened to ensure stability and safety when holding heavy weights. Contact Redhawk Handyman Services at (405) 215-9229.

Smith Machine

• ECI Score: 5.9/10
• Average Price: $500-2,000
• Calorie Burn: 5-10 calories per minute
• Description: Fixed-track barbell system with safety hooks.
• Benefits: Guided movement path reduces stabilization demands; built-in safety features for solo training.
• Cons: Fixed bar path can create unnatural movement patterns; reduced muscle activation compared to free weights; large footprint; limits functional strength development; can reinforce poor mechanics.

*Professional Assembly Recommended: Vertical guide rails and counterbalance systems require precise alignment for smooth bar travel and safety. Contact Redhawk Handyman Services at (405) 215-9229.

Bodyweight & Functional Training

Ab Wheel

• ECI Score: 8.2/10
• Average Price: $10-30
• Calorie Burn: 5-10 calories per minute
• Description: Wheel with handles that allows rolling forward and backward for core training.
• Benefits: Intensely engages core muscles; portable and inexpensive with significant results.
• Cons: Extremely challenging for beginners; potential for lower back strain; limited progression options; requires good technique to prevent injury.

Battle Ropes

• ECI Score: 8.0/10
• Average Price: $70-150
• Calorie Burn: 10-15 calories per minute
• Description: Thick, heavy ropes anchored at one end for dynamic movements.
• Benefits: High-intensity cardio and upper body conditioning; excellent for HIIT training.
• Cons: Requires significant space (30-50 feet); needs secure anchor point; can be noisy; limited exercise variety; not apartment-friendly.

*Professional Assembly Recommended: Secure anchoring system installation is critical for safety during high-intensity rope movements. Contact Redhawk Handyman Services at (405) 215-9229.

Dip Station

• ECI Score: 8.1/10
• Average Price: $70-200
• Calorie Burn: 8-12 calories per minute
• Description: Elevated parallel bars for bodyweight upper body exercises.
• Benefits: Effectively targets chest, shoulders, and triceps; allows for weighted progression.
• Cons: Single-purpose equipment with moderate footprint; challenging for beginners; potential for shoulder strain; limited exercise variety.

*Professional Assembly Recommended: Stability is crucial for safety during bodyweight exercises. Contact Redhawk Handyman Services at (405) 215-9229.

Gliding Discs

• ECI Score: 7.9/10
• Average Price: $10-25
• Calorie Burn: 6-10 calories per minute
• Description: Smooth discs that create instability when placed under hands or feet.
• Benefits: Intensifies standard exercises by adding instability and friction reduction.
• Cons: Requires smooth, consistent flooring surface; can be unstable for beginners; limited by floor type; durability issues with cheaper models.

Gymnastic Rings

• ECI Score: 7.0/10
• Average Price: $30-80
• Calorie Burn: 8-15 calories per minute
• Description: Suspended rings for advanced bodyweight training.
• Benefits: Unparalleled for building upper body strength, stability, and control.
• Cons: Steep learning curve; requires secure mounting point with adequate ceiling height; extremely challenging for beginners; potential for injury without proper progression.

*Professional Assembly Recommended: Secure ceiling mounting is essential for safety during suspended bodyweight exercises. Contact Redhawk Handyman Services at (405) 215-9229.

Parallettes

• ECI Score: 8.4/10
• Average Price: $40-100
• Calorie Burn: 7-12 calories per minute
• Description: Small, parallel bars elevated from the floor.
• Benefits: Enables advanced bodyweight movements with reduced wrist strain; portable.
• Cons: Limited exercise variety; challenging for beginners; requires additional floor space; primarily upper-body focused; quality varies significantly.

Plyo Box

• ECI Score: 8.3/10
• Average Price: $50-150
• Calorie Burn: 10-20 calories per minute (box jumps)
• Description: Sturdy box for jumping exercises and elevated bodyweight movements.
• Benefits: Essential for developing explosive power and lower body strength.
• Cons: High impact on joints; potential for serious injury from missed jumps; requires space around box for safety; limited to specific exercises; can be noisy in multi-floor buildings.

*Professional Assembly Recommended: Proper construction ensures stability during high-impact jumping exercises. Contact Redhawk Handyman Services at (405) 215-9229.

Power Tower

• ECI Score: 8.9/10
• Average Price: $150-400
• Calorie Burn: 8-14 calories per minute
• Description: Freestanding station for pull-ups, dips, leg raises, and push-ups.
• Benefits: Combines multiple bodyweight stations in one footprint; enables complete upper body development.
• Cons: Requires significant floor space and ceiling height; stability varies by price point; limited lower body exercise options; challenging for beginners without modifications.

*Professional Assembly Recommended: Multiple exercise stations require secure assembly to ensure stability during various bodyweight exercises. Contact Redhawk Handyman Services at (405) 215-9229.

Pull-Up Bar

• ECI Score: 9.7/10
• Average Price: $20-60 (doorway), $100-300 (wall-mounted)
• Calorie Burn: 8-12 calories per minute
• Description: Horizontal bar for hanging exercises.
• Benefits: Foundational for back and arm development; extremely cost-effective.
• Cons: Doorway models can damage frames; wall-mounted requires permanent installation; too challenging for many beginners without assistance; limited exercise variety.

*Professional Assembly Recommended: Wall-mounted models require secure installation into wall studs for safety. Contact Redhawk Handyman Services at (405) 215-9229.

Suspension Trainer (TRX-style)

• ECI Score: 9.4/10
• Average Price: $50-200
• Calorie Burn: 6-12 calories per minute
• Description: Adjustable straps with handles that anchor overhead.
• Benefits: Enables hundreds of bodyweight exercises with adjustable difficulty; highly portable.
• Cons: Requires secure anchor point; learning curve for proper setup and use; quality varies significantly by price; can be unstable for beginners; door anchors may damage frames.

*Professional Assembly Recommended: Ceiling or wall mounting requires secure installation for safety during suspended bodyweight exercises. Contact Redhawk Handyman Services at (405) 215-9229.

Conditioning & Recovery

Foam Roller

• ECI Score: 8.8/10
• Average Price: $15-50
• Calorie Burn: 2-4 calories per minute
• Description: Cylindrical foam tool used for self-myofascial release.
• Benefits: Essential for recovery, mobility, and preventing injury; improves workout performance.
• Cons: Can be painful for beginners; requires learning proper techniques; limited calorie burn; cheaper models lose firmness quickly; takes up storage space.

Jump Rope

• ECI Score: 9.1/10
• Average Price: $10-30 (basic), $20-50 (weighted)
• Calorie Burn: 10-16 calories per minute
• Description: Rope with handles designed for skipping exercises.
• Benefits: Exceptional cardio efficiency in minimal space; improves coordination and footwork.
• Cons: High impact on joints; requires practice for efficiency; needs adequate ceiling height; not apartment-friendly due to noise; can tangle and wear out.

Medicine Ball

• ECI Score: 8.7/10
• Average Price: $20-60
• Calorie Burn: 6-12 calories per minute
• Description: Weighted ball typically used for throwing, catching, or holding during exercises.
• Benefits: Versatile for core, rotational, and explosive training; excellent for partner workouts.
• Cons: Throwing exercises require significant space; potential for property damage; limited progression options without buying multiple weights; can be dangerous if dropped.

Pilates Reformer

• ECI Score: 5.2/10
• Average Price: $1,000-5,000
• Calorie Burn: 4-8 calories per minute
• Description: Bed-like frame with sliding carriage, springs, and straps for resistance.
• Benefits: Comprehensive resistance training with emphasis on core strength and proper form.
• Cons: Extremely expensive; requires significant floor space; complex to use without instruction; springs and straps need regular maintenance; limited for building significant strength.

*Professional Assembly Recommended: Complex spring and pulley systems typically require expert assembly.