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Where to Start – Creating a Practical Home Gym
Our lives are getting longer, people have less time, and we all need to exercise every day to keep our bodies fit and healthy. Going to the gym is great if you have free time and need more stimulation from other people, but how many times a week do you have plenty of time before or after work? When you’re trying to fit an exercise program into your life, satisfaction is key. Add the time spent packing your gym bag and supplies, driving there, fighting for parking, checking in, putting your stuff in the locker room, waiting for equipment, chatting with – respect to the staff or other members, take a shower, then drive home. This can add up to 2 hours a day. If you have a home gym, you can save even more on valuable time and no longer have to pay for a gym membership!
To help you choose the best tool for you, start with these steps:
o Define what goals you want to achieve and break them down into achievable goals. For example, if you want to lose body fat, you must choose exercises that build muscle to increase your metabolism and also some equipment for muscle work. To build muscle, you need to train with your own body weight and/or external weights such as dumbbells or barbells to change your body shape.
o Create a good exercise program for yourself or look it up on the Internet. The best place to start, however, is to get an experienced fitness professional or qualified personal trainer to write your program and take your measurements. I’m sure you agree that guaranteed success is higher than predicting your program.
o Choose a meal plan that fits your goals and is manageable. You won’t lose body fat easily if you just increase your exercise and don’t change your diet. If not, a Coach can help you with that too if you want to get results faster.
o Update your exercise program or have a Trainer adjust it for you every 10-12 weeks to give your muscles a new stimulus.
Below are three categories of home weight training equipment to suit your needs:
Essential for building a basic Home Gym
– All dollar amounts are in Australian dollars
– Investment approx
– For floor & abs work
– From around AUS$20
– Make sure it is thick enough for the concrete
2) Sets of dumbbells – minimum 2.5kg, 5kg & 7.5kg
– Multiple exercises like shoulder presses, standing rows & Squats
– Starting at $3.50 a kilo
– Rubber coating is best because it is not easy to rust or corrode
3) Fitball / Swissball
– Strengthens core, balance, abs and legs
– Starting at about $50 for good quality
– Make sure the maximum weight tolerance is at least 110kg
4) Tubing / resistance strips
– High performance, chin support, rehabilitation
– Starting at $15
– Pipes are better if they have handles
5) Medicine balls weighing – 3kg, 4kg or 5kg
– Strength training, power throws, pushups, heavy squats
– Starts at about $12 a kilo
– You only need one or two
6) Bench weights
– Great for dumbbell and multi-weight exercises
– Starting at about $200
– It is useful if you also have dumbbells
7) Ladder, strong wooden box or strong chair
– Jump, up, down, power jump
– You already have it at home
– Make sure it’s loud!
8) A large mirror
– To check your technique
– Depending on whether you get it new or 2nd hand
– The bigger the better!
For a well-equipped gym – add these too:
1) Lots of indoor exercise equipment
– target most parts of the body
– Starting at $1000+ depending on equipment
– Make sure you choose one with lots of exercises
2) Adjustable weight bench with bench rack, plus barbell & weight plates
– Good for training legs, chest, back, legs and even the bench for step up; very diverse
– Bench – Starting at $250
– 20kg Olympic Barbell – Starts at around $120
– Weight Disks – Starting at $3 kg
– Start with 5kg & 10kg discs, and add 20kg as soon as possible.
3) Dumbbells 10kg, 12.5kg, 15kg
– Squats, presses, rows, flyes, abs, lunges, deadlifts and more
– Starting at $3 a kilo
– They may need a storage box to keep it clean and easy to access
4) ankle weights – 1kg, 2kg, 3kg
– Great for leg circulation, push ups and wrist weights for pilates exercises
– Starting at $35 per pair
– You may need one or two
5) Half foam roller
– Great for balance exercises like squats, as well as for stretching and myofascial release to reduce muscle stiffness and injury.
– Around $35 – The full foam roller is great for myofascial release, especially for the ITB – when you’re ready for the pain!
6) Insert the bar
– Strengthens your upper body and improves your posture, and burns a lot of calories
– Place yourself or do outside on a tree branch
– You can also lean on the edge of a heavy table
7) Back extension bench
– Back, Back and Ankles – Starting at around $200
– Get one that you use your own weight
8) Floor wear
– To protect your floor from falling equipment
– Starting at $15
– Stop the spear on your floor so the dumbbells don’t fall
9) Balance disk or board balance
– Work on core and balance – useful for over 50
– Starting at $15
– Great for core strengthening and balance work
10) A picture of Arnold or someone you want to look like on the wall
– To get more inspired and motivated – Free!!
For the best equipped home gym – Also include:
1) Leg press
– targeting the quads as well as strengthening the calves, hamstrings, glutes and adductors
– Starts at around $400 or save money by having it as part of your Multi-Purpose Home Gym
– Make sure you choose a Multipurpose Home Gym with multiple exercises
2) Leg cramps
– Target hamstrings and glutes
– Starting at about $300
– Make sure you learn the right technique to burn the right muscles
3) Dumbbells pairs 17.5, 20kg, 22.5kg, 25kg, 27.5kg +
– Train for strength, muscle growth or just better muscles, depending on the program you use
– Starting at $3.50 a kilo
– You really need a storage box for these!
4) Squat Power Rack (can be adjusted for barbell squats and benchpress)
– You can do most of the strength and conditioning exercises
– Starting at about $500
– You need more weight discs with this. Don’t lose weight!
5) Lat Pull-down machine
– Better back and biceps. Helps improve posture.
– Starting at about $500
– Just take it!
6) cable machine
– Can be used for many body, strength and ab exercises
– Starting at about $1000
– Add more variety to weight training, if you can handle it
If you think that any of these are not within the price range, please add your own information first. How much will your spouse spend on a gym membership in the next 5-10 years? About $7,000-$10,000? This makes the cost of a basic gymnasium negligible – it will pay for itself before 5 years! (You can even pay the kids to use it to cover maintenance fees!) This is a great investment that means an extra $1200+ a year that you can have in your pocket instead of losing your membership. in the gym without an audience. And if you start with a basic setup, you don’t have to spend a lot of money at all.
If you are looking for more than buying a single piece of equipment that does a lot of different activities instead of shopping around, the best single piece of equipment to use is the Multipurpose Home Gym. These come with a variety of upper and lower body exercises. If you choose to go with a Multipurpose Home Gym, make sure you add additional free weights as soon as possible into your program to give you more variety.
In conclusion, there are unlimited machines that can be used to target all areas of the body. Make sure you choose the right tool for your specific needs so you don’t waste money on useless gimmicks. Always use good quality, as this will save you money on maintenance costs in the long run.
Get ready for the next article that goes into finding cardio equipment for your home!
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