I have be use these for about a year . more or less 30 minute a day 5 day a week . over the year I have significantly increase overall strength in my upper and lower body . I have also lose about 10 % of my body weight -lrb- from 145 to 130 -rrb- . I be about 50 and male . in the time it would take to drive to\/from the gym I can get in a excellent workout at home . the weight fit in any space and I recommend a bench and a stand to hold the weight . the stand or any hard surface will make adjust the pin that hold the weight easier . a stand help with lift the weight . I notice change in my body in about two month and my only regret be not get a set that have a higher weight limit . PowerBlock 's web site offer expandable set , probably should have pay more attention when purchase . PowerBlock be a US company and they have a good web site with video for exercise .