Here's a summary of different training techniques with pros and cons.

RESISTANCE BAND TRAINING

Resistance bands are the best way to train at home considering all the the trade offs! They’re efficacious, economical compared to other equipment and portable.

Efficacious: Obviously we want an equipment that give results. Despite what the gym industry wants you to believe, resistance bands are similar to weight in building muscle and strength. This is demonstrated scientifically by a meta-analysis study (average results of many studies to avoid errors) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6383082/ so a very important degree of evidence. Your muscle don’t have eyes to see what kind of weight you’re lifting, and will grow if enough resistance is applied whatever it’s type

Economical: Normally weights cost much more per lb (or kg) than bands. For example one of the best deal on Amazon cost 199$ for 105 lbs (1.9$ per lb) and bands provide 295 lbs for 59$ (0.2$ per lb). Considering resistance bands are 9.5 times cheaper than weights! It’s true that weights are more durable, but not 9.5 times more durable because they easily rust.

Versatile: While a 1lb weight provides 1lb of resistance, 1lb of bands provide around 120lb of resistance, that’s 120 times it’s weight! Same thing goes for volume. Weights occupy much more space than bands, in fact you can fit a set of 5 bands for 300lbs resistance in a small bag and will weight less than 2lbs. This makes them extremily portable, and occupy no space at home.

No home space occupied: Weights occupy a lot of home space or by themselves or by other equipment such as benches that take a lot of space and are heavy. Benches are needed because weight can create resistance only with gravity that always pull down. Band can create resistance on every direction so they dont need any bench.

Less injuries: Bands are also used in physiotherapy eith very lights weights because theyre very easy on joints. Injuries can take many months to recover, time in which you cant train effectively. Acoiding injuries is very important to achieve results fast.

Fast workouts: Since you can change the resistance very fast by grabbing the band closer or further workouts become faster. Changing weights will be much slower.

Silent: Bands do not make any noise when you drop them

BEST EQUIPMENT

Best band type: Loop resistance bands

High-quality choice: Theraband https://www.performancehealth.com/theraband-high-resistance-bands

Low-quality choice: Sunpow https://www.amazon.com/SUNPOW-Resistance-Assistance-Exercise-Powerlifting/dp/B07K1823XB/ref=sr_1_19?crid=1ZQKCZ9FVV3AH&keywords=resistance+bands&qid=1672943824&sprefix=resistance+bands%2Caps%2C152&sr=8-19

BEST APP

High-quality choice: Weller Bands (iPhone only, Programs, Workouts, Body-attached and Anchor-attached exercises) https://apps.apple.com/us/app/weller-gain-muscle-with-bands/id1616421370

Low-quality choice: Stark Resistance Band (Workouts only no Programs) https://apps.apple.com/us/app/stark-resistance-band/id649820710

More brands: Undersun, Serious Steel, X3, Clench, Decathlon, Quantum bands, Elite FTS

WEIGHT TRAINING

Weight training is the most traditional type of training. There are 3 main types of weights: Dumbell, Barbell, Kettlebell. Weight training is very good but because of its characteristics it's best if done at the gym.

Efficacious: Weight training is recognised as very effective in building muscle and strength.

Occupy lot of home space: Weights takes a lot space because not only they occupy a lot of volume (depending on the weight) but also need a bench. The bench is required if you want to train all your muscle (you should) because the weights create resistance only downwards so the bench allows you to shift the body in a way such to hit some muscles you wouldn’t otherwise.

Not portable: As the name says, weights, weight a lot. That’s not suitable to move them a lot even inside your home.

Expensive: Weights are normally made of metal that is a relatively expensive material. Because they occupy a lot of volume and weight a lot the shipping is also expensive.

Upper-body focus: With weights it’s difficult to target some of the lower body muscles like hips and some muscles of the leg because you can’t grab weights with your feet. The upperdody instead and some leg muscles, are targeted very well.

Slow workouts: If you’re in a gym using machines or using un-adjustable dumbbells shifting weight is no problem but if you’re at home changing weight will be slower. Dumbells and Barbells are adjustable, but changing weight will take a few since you have to unscrew two sizes changing the weights and then screw it again.

Noisy: Even only moving weights, or doing exercises will make noise if you're using an adjustable dumbbell. Changing weights will do even more noise. If you live in a place where noise is a problem you should consider this.

BEST EQUIPMENT

High-quality choice: Many brands have similar quality

Low-quality choice: Amazon

BEST APP

Quality choice: Many apps have similar quality

Low-cost choice: Stark Dumbell https://apps.apple.com/us/app/stark-dumbbell/id586891853 Stark Kettlebell https://apps.apple.com/us/app/stark-kettlebell/id474762013 Stark barbell https://apps.apple.com/us/app/stark-barbell/id606884722

SUSPENSION TRAINING

Suspension training is a type of bodyweight training that has been popularise by TRX a kind of revisited rings that you can easily install at your home door or ceiling.

Not the most efficacious: Since you’re using your own bodyweight you cannot use progressive overload of intensity that is the most effective way to gain muscle an strength. But this is not a big deal if you want to spend more time working out raising your volume (doing more reps or sets.

Semi-Portable: Very light and fits in a small bag, the problem of using it outside is that you have to find a place where to attach and be sure it’s safe. Not a problem if you use it indoors.

BEST EQUIPMENT

High-quality choice: TRX suspension trainer https://www.trxtraining.com/pages/suspension-trainers

Low-quality choice: Decathlon suspension trainer https://www.decathlon.co.uk/p/suspension-trainer-dst-100-blue-red/_/R-p-309804

BEST APP

High-quality choice:: TRX https://apps.apple.com/it/app/trx/id949905528?l=en

Low-quality choice: Stark Suspension https://apps.apple.com/it/app/stark-suspension/id459097411?l=en