Where to start: creating a practical home gym
Our lives are getting busier, people have less time, and we all need daily exercise to keep our bodies fit and healthy. Gyms are great if you have free time and need more motivation from other people, but how often in a week do you have enough time before or after work? When trying to fit a fitness program into your life, convenience is a vital factor. Add up the time spent packing your gym bag and toiletries, driving there, fighting for parking, checking in, putting your items in a locker room, waiting for equipment, conversing politely with staff or other members, showering, and then driving to home . This can add up to 2 hours per day. If you have a home gym, you can save more of your precious time and never have to pay for a gym membership again!
To help you choose which team is best for you, start with these steps:
o Calculate what goals you want to achieve and break them down into achievable goals. For example, if you want to lose body fat, you should choose exercises that build muscle to increase your metabolism, as well as some equipment to do cardio work. For muscle building you will need to train with your body weight and/or external weights like dumbbells or a barbell to change your body shape.
o Create a good exercise program yourself or search the Internet. However, the best place to start is to have an experienced fitness specialist or qualified personal trainer write your program and take your measurements. I’m sure you agree that guaranteed success is superior to guessing your program.
o Choose an eating plan that fits your goals and is maintainable. You won’t lose body fat very easily if you just increase your exercise and don’t change your diet. If not, a trainer can also help you with this if you want faster results.
o Update your program by doing something different or ask a Trainer to modify it every 10-12 weeks to give your muscles a new boost.
Here are three categories of home weight training equipment to fit your needs:
Essentials for a basic home gym setup
– All dollar values are in Australian dollars
-What
-Why
– Approximate investment
– Considerations
1) Training Mat
– For floor work and abdominals.
– Starting at around AUS$20
– Make sure it is thick enough for a concrete surface
2) Dumbbell sets: at least 2.5kg, 5kg and 7.5kg
– Many exercises like shoulder press, upright rows and squats
– Starting around $3.50 per kilo
– Rubber coated ones are best as they don’t scratch or rust as easily.
3) Fitball / Swiss Ball
– Strengthening core, balance, abs and legs.
– Starting around $50 for a good quality one
– Make sure that the maximum weight tolerance is at least 110 kg
4) Resistance tubes/strips
– Upper body exercises, assisted pull-ups, rehabilitation
– Starting around $15
– The pipe is better if it has handles.
5) Weighted medicine ball – 3kg, 4kg or 5kg
– Ab exercises, power throws, pushups, weighing your squats
– Starting around $12 per kilo
– You only need one or two
6) Weight bench
– Ideal for many dumbbell and bodyweight exercises
– Starting around $200
– Very useful if you also have dumbbells
7) Stairs, strong wooden box or strong chair
– Dips, step ups, step downs, power jumps
– You’ll have it at home
– Make sure it’s sturdy!
8) Great Mirror
– For taking care of your technique
– Depends if you get it new or 2nd hand
– The bigger the better!
For a well-equipped home gym – add these too:
1) Complete Multi-Purpose Home Gym
– Targets most areas of the body.
– From $1000+ depending on available facilities
– Make sure you choose one with a wide range of exercises.
2) Adjustable weight bench with bench press rack, plus a barbell and weight plates
– Good for training legs, chest, back, legs and even using the bench to level up; Very versatile
– Bank – Starting around $250
– 20kg Olympic Bar – Starting at around $120
– Weight Discs – Starting at around $3kg
– Start with 5kg and 10kg plates, then add about 20kg as soon as possible.
3) Dumbbell pairs 10kg, 12.5kg, 15kg
– Squats, presses, rows, flies, sit-ups, lunges, deadlifts and much more
– Starting around $3 per kilo
– You may need a storage shelf to keep them tidy and easy to access
4) Ankle weights – 1kg, 2kg, 3kg
– Good for leg curls, step ups and wrist weights for pilates exercises
– Starting around $35 per pair
– You may need one or two
5) Half foam roller
– Good for balance exercises like squats, also for stretching and myofascial release to help minimize injuries and tight muscles
– About $35 – A full foam roller is great for myofascial release, especially ITB, when you’re ready for pain!
6) pull up bar
– To strengthen the upper body, improve posture and burn loads of calories
– Install one yourself or make it outside on a tree branch
– You can also do incline pull-ups on the edge of a heavy table
7) Back Extension Bench
– Glutes, Back and Hamstrings – Starting at around $200
– Get one that uses your own body weight
8) Rubber Mat
– To protect the floor from falling equipment
– Starting around $15
– Prevents ground teeth from dropping dumbbells
9) Balance disk or balance board
– Works on core and balance – essential for ages 50+
– Starting around $15
– Great for core stabilization and balance work
10) Pictures of Arnold or someone you want to look like on the wall
– To get more inspired and motivated – Priceless!
For an optimally equipped home gym, add these too:
1) Leg press
– Targets the quads and strengthens the calves, hamstrings, glutes and adductors.
– Starting around $400 or save money by having it as part of your multi-use home gym
– Make sure you choose a multi-purpose home gym with a wide range of exercises
2) Leg Curls
– Hamstring and glute targets
– Starting around $300
– Make sure you learn the correct technique so you fire the correct muscles
3) Dumbbell pairs 17.5, 20kg, 22.5kg, 25kg, 27.5kg+
– Train for strength, muscle growth, or just better muscle tone, depending on the program you’re using
– Starts around $3.50 per kilo
– You will definitely need a storage rack for these!
4) Squat Power Rack (adjustable for both barbell squats and bench presses)
– You can do most strength and power exercises.
– Starting at $500
– You will need more weight plates with this. Without loosening with the weight!
5) Side pull machine
– Better back and bicep strength. Helps improve posture.
– Starting at $500
– Just get it!
6) cable machine
– Can be used for many strength, power and abdominal exercises.
– Starting around $1000
– Add more variety to exercises with weights, if you can afford it
If you think any of this is out of your price range, do some sums yourself first. How much would you and your spouse spend on gym memberships in the next 5-10 years? Around $7,000-$10,000? This makes the cost of a basic home gym negligible – it will pay for itself before the 5 years are up! (You could even charge the kids to use it to cover upkeep costs!) What a great investment, meaning over $1200 per year you can have in your pocket instead of a wasted unattended gym membership . Plus, if you start with the basic setup, you don’t have to shell out a lot of money.
If you’re thinking more about buying individual equipment that does a lot of different moves but doesn’t involve a lot of shopping, the best individual equipment to invest in is a multipurpose home gym. These come with several different upper and lower bodyweight exercises as part of the setup. If you choose to go with a multipurpose home gym, be sure to add some extra free weights as early as possible in your program to give it more variety.
In conclusion, there are unlimited machines available to work every area of the body. Just make sure you pick the right gear for your specific wants and needs, so you don’t waste money on useless gimmicks. Always invest in good quality as it will save you money on maintenance costs in the long run.
Get ready for our next article that continues to explore cardio equipment for your home!