We look at magazine covers with images of healthy-looking, young and fit people, and aspire to be like them one day, perhaps in the near future. But how many of us use the gym or have a workout regimen? Leaving the house to go to the gym may not be everyone’s cup of tea; however, you can get in shape without having to ever leave the house.
Here’s how to go about setting up a gym at home:
Picking a room
When picking a spot for your home gym, there are a few things you need to
consider. Choose a room or a space that has air flowing through it easily.
Light is also important, as a well-lit room will tend to energize you. You
might want to include a treadmill or such like machines which could be large,
so make sure that there is enough space for them.
Exercise Choice
How you wish to exercise will determine how you furnish your home gym. Yoga may
be your exercise of choice; in that case, you would need a serene environment
and a yoga mat. If you like running or walking, you may bring a treadmill into
this space. A brightly colored room and some good music will add more energy to
the room and motivate you to get a workout.
Budget
Setting up a gym need not be expensive. It is therefore important to have a
budget and buy what you need rather than what you hope to use. An easy guide is
to establish what it is you want to achieve and what will work in the space
that you have. It is advisable to keep it simple when starting out and build up
from there.
Organization
Before you get started, you will have to decide where to set up the equipment.
If the room is multi-functional such as a living room, you will need to
consider storage space for the equipment after workout sessions. If the room is
only for gym space, place the equipment in such a way that there is enough room
to move around. Once all is set, you are good to go.
The Must-Have Gym Equipment You Need
When decking out your home gym or personal training
studio with equipment, it is smart to be selective. You probably don't have the
space that big gyms and health clubs have to house every piece of equipment
imaginable.
To help you narrow down what you really need, consider these
10 pieces of equipment that are perfect for the small-scale gym. Keep in mind,
however, that you don't necessarily need everything on this list. A basic
set-up, including essentials such as a bench, some dumbbells, and resistance
bands, can still provide a great workout.
1. Training Bench
A training bench is an adjustable platform used for
performing weight training exercises. You should be able to adjust the backrest,
so you can move it from a flat position to an incline. You'll find a range
of benches online, but look for a well-constructed and easily
adjustable bench. A personal training studio may need at least two of
these.
2. Dumbbell Set
This is probably your most important gym equipment purchase.
Get a set
of dumbbells, ranging from very light to very heavy, depending on who will
be using them. Dumbbells come in a variety of sizes, shapes, and materials
these days, from plastic-coated to colorful to straight metal, so take your
pick. Get a set with a rack to save space.
3. Barbell Set
You have two options for barbells: The Olympic bar (a
55-pound bar for men and 45 for women), squat rack, bench press rack and
removable plates if you can afford them, or a set of fixed or easily
adjustable barbells with a smaller bar. Of course, a rack for storage is
essential.
4. Kettlebell Set
Kettlebells provide
an alternative to dumbbells because they activate a slightly different muscle
profile, particularly the core.1 Although not necessarily
superior, they are popular and worth purchasing. Kettlebells come in a variety
of weights, sizes, and even shapes.
5. Pull-Up Frame and Bar
This is for doing chin-ups and pull-ups.
Look for a squat rack with a pull-up bar up top, and you'll save on cost and
space.
6. Treadmill
Invest in some type of cardio equipment. If you can afford
it, you might be able to include several different types of machines. But if
you can only afford one, the treadmill is a smart choice.
You'll want a treadmill that has varying inclines and speeds
and provides heart rate monitoring. Get a robust, commercial gym-standard
treadmill if you can afford it, and check out the machines with virtual tracks
or other add-ons if you're willing to spend more.
7. Stationary Bicycle
The stationary bike is an alternative to the treadmill and
rowing machine for cardiovascular endurance training. A bike provides a
low-impact way to get the heart rate elevated.2 Each of these
three machines emphasizes slightly different neuromuscular approaches to
aerobic fitness.
8. Rowing Machine
You can do a lot with a total-body rowing
machine. Unlike the bike and treadmill that focus more on the lower body,
the rower offers a head-to-toe workout, engaging the legs, core and upper body.
Plus, it helps burn a ton of calories and is another option for low-impact
cardio.3
9. Fitness Ball
You can design a lot of exercises around a fitness ball,
especially core exercises. It adds an extra stability challenge to moves like
chest presses, bicep curls, dead bugs, or plank knee tucks. So add it to your
gym equipment arsenal.
10. Accessories
Add smaller equipment items like a rollout wheel for abs, a wooden bar for upper body stretching, and bands and tubes for rehabilitation and resistance exercises (especially good for working the glutes).
Install A Recovery Zone
With home exercise equipment it will be easier for you to
follow a daily workout routine at home. Keep in mind that recovery is an
essential part of working out, giving your body the chance to develop,
heal, and prepare for the next session with a reduced risk of injury. There are
many ways you can enhance your recovery routine at a home gym.
At the simplest level, recovery aids like foam
rollers and percussive massagers are great for
soothing tensed up, sore muscle groups, while a massage chair does the same
across your whole body. A small home sauna is excellent for
boosting circulation to tired muscles, and modern self-contained units take up
surprisingly little space.
At the high end, a home spa including whirlpool, infra-red cabinet, and steam room is a luxurious but practical investment if you have the space, the funds and an advanced workout routine that justifies the installation cost. If you can afford it, it will be the best home workout equipment you can own.
Working To A Budget: DIY Your Equipment
Plenty of useful, bargain-basement gym equipment can be
found on Craigslist, Marketplace, and other second-owner sales
sites. But if you want to make the absolute most of your budget, there’s plenty
you can do in the DIY realm too.
From simple gear storage racks using
reclaimed lumber, to DIY yokes, pulling blocks, and reverse hypers, if you’re
handy with a few tools you can kit your home gym out with homemade
equipment at a fraction of the cost of new gear.
Plan Your Home Gym Storage From The Start
With a home gym you likely won’t have the luxury of
unlimited space, so planning efficient storage for your expanding
collection of gear is a must. Simple lidded storage containers can
be used for yoga mats, recovery massagers, jump ropes, and so on, sliding away
under a bed when you need to reclaim space.
If your gym is set up in a living room, a storage
ottoman can keep your gear tidily out of the way when it’s not in use,
and it also doubles up as a comfortable footrest for kicking back after your
workout.
For more heavy and bulky equipment like dumbbells, specialist
hangers and racks are available, although a less expensive metal
shelving unit makes an equally good option providing it can support the weight.
But whichever type of storage you choose, the key is
to consider it at the start of your home gym journey rather
than trying to retrofit extra storage after installation.
Making Your Home Gym As Energizing As Possible
Installing a home gym that you’ll want to use is about much
more than adding the right range of exercise equipment. Creating a comfortable
but stimulating environment is key to getting the most out of
the space you’ve built. Here are some important home gym ideas to consider when
putting your design together.
Good light
No one wants to work out in a gloomy and claustrophobic
space. Allowing for plenty of natural light is ideal, but if
necessary, make sure you have enough electric lighting overhead so
you can see exactly what you’re doing as you exercise.
Mirrors
Full-length wall mirrors help you keep an eye on your form
as you work out, giving you visual feedback on your movements so
that you become your own instructor. Mirrors also make space feel larger, which
can be highly valuable in a smaller home gym.
Gym Flooring
Interlocking gym flooring is easy to install and provides
a firm, stable surface for exercising on, while also
protecting your carpets, tiling, or floorboards underneath.
TV or tablet
A carefully positioned TV or tablet lets you watch
your online workout lessons in comfort, or can provide entertainment
during longer sessions on equipment.
Sounds
Installing a music system can energize
you for more vigorous workouts, or provide a calming influence for
yoga or stretches.
Tidiness is important
Your home gym should be available at all times so that you
can fit an impromptu workout into a busy day. Don’t let it
fill up with the clutter of daily life which could discourage your session. And
even when you’re tired after a workout, prepare the space for its next
use immediately after completing your recovery routine.
Add your medals
If you’re training for competition, displaying your
past medals, trophies, and badges can
help create that extra
spark of motivation to keep your workouts on track.
Get The Most Out Of Your Home Gym
Having a daily workout plan at home is much easier if you
have the right equipment. After all the work of setting up your home gym, don’t
let the effort go to waste. Draw up a realistic workout schedule that
you can stick to, and set some solid goals you can work toward to keep your
enthusiasm levels high.
The best home gym is one that’s used as often as
possible, so if you find your motivation starting to fall away, consider asking
a friend to join your scheduled sessions, giving you no room to back out.
And don’t forget: Working out should be fun as well as beneficial to your health. If you’re not enjoying your sessions, a home gym gives you the freedom to change and develop the setup until you hit on the design that’s an ideal fit for you. Get the best workout equipment at home and start training!