Creating a balanced lifestyle through regular exercise contributes significantly to overall health and fitness. If you’re hesitant about committing to a gym membership or constrained by financial considerations, setting up a gym at home could be the perfect solution. Contrary to popular belief, establishing a home gym doesn’t have to be time-consuming or expensive. Additionally, with a wide array of online training resources provided by renowned fitness experts, achieving your fitness aspirations from the comfort of your home has never been more accessible or affordable.
The current landscape, influenced by the pandemic, has spurred the development of diverse concepts for home gym setups. This allows individuals to tailor their home gym to align with their specific training regimen. In this article, we will guide you through five simple stages to help you create an effective home gym setup that suits your fitness goals while remaining budget-friendly.
Reasons You Should Have A Home Gym Setup
If you’re thinking about it, setting up a home gym might be a good idea if:
- You don’t like working out at a crowded gym, and you want your own space.
- You’re worried about germs and cleanliness at public gyms, and you prefer using clean equipment.
- You know a lot about exercise and don’t need a trainer, so you want to workout at home.
- You think it’s cheaper to have your own gym instead of paying for a gym membership.
- You’d rather exercise with your family at home than in a crowded gym.
- You’re concerned about privacy and safety and feel safer working out alone at home.
- You have an extra room at home that you want to turn into a gym.
- The gym is far from your house, and it takes too much time to travel there every day.
- You want to avoid the rules and restrictions of public gyms and make your own gym rules, like what to wear and what music to listen to.
How To Do Home Gym Setup: A 5-Step Guide
Look for a comfortable setting for home gym setup
The first step to creating a home gym is finding the right spot in your house. Think about what kind of workouts you’ll be doing and choose a place accordingly. If you’re into yoga or stretching, you just need enough space for a yoga mat. For HIIT training, make sure there’s room to move around and jump. If you’re lifting weights, you’ll need a bit more space. Consider things like ventilation, flooring, and lighting when picking a spot. Whether it’s a corner of a room, a garage, or even a patio, choose a place where you feel comfortable working out.
Stock up the Essential Equipment for the gym setup at home
Once you’ve chosen your workout space, the next step in creating your home gym is getting the right equipment. Don’t splurge on fancy machines if you mainly do mat exercises. Instead, focus on getting equipment that matches your workout style, budget, and available space. Start with essentials and add more as you progress. Look for equipment that covers cardio, strength, flexibility, and recovery. Later, we will talk about the list of training equipment for your home.
Make a storage plan for home gym equipment
Congratulations on acquiring all you will need for your exercises! You’ve effectively set up a home gym for yourself. The next step is to figure out where all of the equipment will be stored. Treadmills, for example, may be folded and kept in a corner, but yoga mats may be rolled and put in a cabinet or under the bed. Weight plates, dumbbells, and barbells, on the other hand, can take up a large amount of space. Investing in a rack or stand, for example, can help you conserve space and organize your weight equipment.
Design Your Home Gym Setup
The best home gym setups are those that are designed to provide consumers with the highest level of productivity and efficiency while working out. Rooms/spaces with plenty of air and natural light, as opposed to closed, dismal rooms that require artificial light, have been shown to be better suited for exercise. Furthermore, installing a mirror or picking a location with an easily accessible reflection may help you keep track of your shape. Set up a home gym and arrange it in a way that encourages you to exercise every day, regardless of your training style.
Put Your Home Gym Setup to Good Use
You have everything you need to make the most of your gym! Use your home gym equipment in a way that motivates you to improve your health, such as rotating different types of workouts every week or inviting a friend over to train with you.
Home Gym Equipment List
Now, let’s take a look at some of the equipment that you need to set up your home gym!
Home Gym Equipment for Strength Workout
Pull-up Bar
Pull-ups are the most efficient upper-body bodyweight exercises. Beginners may struggle at first, but it’s a great method to strengthen your arms, back, and shoulders. It will also help to strengthen your core. To add diversity to your workout routine, utilize a pull-up bar to do a number of basic gymnastic movements. They can also be easily stored after being looped over or fitted into any doorway.
Plyometrics Box
Plyometrics, sometimes known as “jump training,” is a sort of workout in which you jump on and off boxes. It comprises workouts in which muscles exert maximum effort for brief times. This is a wonderful method for increasing your speed and explosive power.
Squatting, bench dips, and other non-jumping exercises can all be performed using a plyo box. If you’re using one for the first time, consider leaning it against a wall to keep it from moving too much if you don’t make it all the way up.
Kettlebell
Because of its versatility and effectiveness, the kettlebell is an essential piece of home gym equipment. A kettlebell exercise, which involves everything from squats to push-ups, can burn up to 20 calories every minute, which is about equivalent to walking a 6-minute mile. A kettlebell exercises all of your muscles from head to toe, focusing on the core and building flexibility. A 2kg weight is appropriate for beginners and can be used by both men and women during their training regimen. Simply choose a weight that is comfortable for you.
Dumbbells
Dumbbells can be employed in a variety of training setups. They are also affordable and often adjustable, letting you to change the weight to meet your demands. Hex-shaped dumbbells with a black rubber covering are the most durable and comfortable to use when working out. Purchasing a couple different weights to accommodate the various exercises you will be undertaking is a great idea.
Barbell
A barbell is an essential part of any home gym. It’s a type of free weight, like dumbbells, that requires more muscle engagement and balance than using machines. Barbells are typically long and thick, perfect for exercises like squats, lunges, and deadlifts. They’re great for compound movements, but you can use them for many other exercises too.
For your workout routine, consider starting with barbell exercises and then moving on to dumbbell exercises for isolation movements. Alternating between the two can help you see how your body responds. If you’re targeting specific muscles, focus on dumbbell exercises. But if you want to build size and strength, go for heavier lifts with a barbell.
Home Gym Equipment for Endurance Workout
Skipping Rope
If you haven’t tried skipping rope since your school days, you’re in for a treat! Boxers use it for a reason—it’s excellent cardio and improves coordination. Skipping works your whole body: your abs stabilize you, your legs do the jumping, and your upper body turns the rope. It’s affordable, easy to store, and can really amp up your workout routine.
For beginners, a durable rope is all you need to focus on cardio. If you want to work on speed, try a lightweight wire rope. And for building strength, go for a weighted rope.
Mini Trampoline
Trampolining provides an excellent top-to-toe workout. It’s a great method to lose weight while staying fit. It’s also low-impact, making it ideal for healing from an injury. Did you know that rebounding exercise is 68% more efficient than jogging? It can also help tone and strengthen your muscles, improve balance and posture, and is the most effective approach to eliminate cellulite. You can even do it while watching television. What is not to love?For a more intense workout, incorporate a small set of dumbbells into your program.
Resistance Bands
Also known as toning bands, they are both inexpensive and excellent at increasing strength and mobility. They also fold up into a small packet, making them easy to store away when not in use. Try this best resistance bands we have tried.
Weighted Hula Hoop
The hula hoop is not only for young females! In fact, researchers believe it burns more calories than other anaerobic exercises. It aids in fat loss around the midsection and is an excellent core workout. Don’t be shocked if your hips are somewhat bruised after the first few attempts, but this will quickly subside. A hoop is very easy to store beneath the sofa or under the bed, and some may even be disassembled for even easier storage when not in use.
Home Gym Equipment for Cardio Workout
Jogger/ treadmill
A treadmill in your gym will transform it into an aerobics-focused facility. Of course, if money is an issue, you may avoid buying it and instead run outside for warm-ups, but if you genuinely want to have everything in your gym, a treadmill is a must-have.
Cycle
It is recommended that you undertake one or two cycles in the gym. At the very least, the elderly members of the family will be able to participate in gym activities. Cycling and running activate unique muscles. It makes no difference whether someone is good on a treadmill and also great on a bike. He may be unable to bike for more than 5 minutes, but on the treadmill, his stamina may allow him to run for 30 minutes or longer. Try this cycling that I have tried.
Cross Trainer
When it comes to building leg muscles, one of the most popular cardio-gadgets, the “Cross Trainer,” works similarly well. Cross trainers are available in a variety of styles on numerous websites these days.
Yoga mats
Yoga mats cost is cheap, according to various sources. They are available in a wide range of colors and patterns. Yoga mats can be selected based on the gym’s budget, interior style, and personal color choices.
Home Gym Equipment for Flexibility Workout
Bosu
If you’re a “Abs fanatic,” you’re definitely familiar with the benefits of a Bosu for midsection training. It’s perfect for people who have back issues but want to work on their abs and lower back. Many exercises can be performed with a Bosu, and YouTube is full of demonstrations of numerous effective Bosu exercises.
Medicine Ball
They include a distinct design for at-home workouts. They can help create better balance and a stronger physique. Almost every gym today offers cardiovascular training, and medicine balls are a vital part of them. They are available in a number of sizes and shapes to meet a variety of needs.
Gym Ball
Gym balls, like Bosu and Medicine balls, have become must-haves in any gym. It is widely available these days, and there are some discounts on gym balls and other gym equipment to make it even more reasonable.
Ankle weight
It can be used for abs and exercises such as sitting leg extension, standing leg curl for hamstrings, and bench knee raises. Because the purpose of ankle weight is to create resistance, it produces force that can be used to improve muscles. They are an invaluable resource when it comes to building a gym. They are available in a range of weights. They are available in weights ranging from 1.5 kg to 2.5 kg, depending on personal needs. However, at the beginning, one should purchase a lesser one, and as one’s power improves, one can upgrade to a heavier one.
Exercises That Can Be Done Using Home Gym Equipment
Bridge
- Lie on your back, knees bent, feet flat on the floor, arms outstretched at your sides.
- Raise your bottom off the ground by pushing with your feet and bracing your core until your hips are fully stretched, then squeeze your glutes.
- Return to your starting place gently and repeat the process.
Chair squat
- Position your feet shoulder-width apart in front of the chair, toes pointing slightly out.
- Lower your back and down till your bottom makes contact with the chair, then extend your arms out in front of you, hinge at your hips and bend your knees.
- Return to the starting position by pushing up through your heels.
Knee pushup
- Take a high plank position starting from your knees.
- Bend your elbows to lower yourself to the ground, keeping a straight line from your head to your knees. Maintain a 45-degree angle in your elbows.
- Pushing up again will return you to your starting position.
Stationary lunge
- Split your stance by bringing your right leg forward. Your left foot should be on its toes, while your right foot should be level with the ground.
- Lunge and bend your knees till your right thigh is parallel to the ground.
- Return to the starting position by pushing up with your right foot. Repeat until you’ve reached the desired number of repetitions, then switch legs.
Plank to Downward Dog
- In a high plank stance, position your hands beneath your shoulders and your feet close together.
- Pike your hips up and back into a Downward Dog position, keeping your core engaged and your hands and feet still. The earth should form a triangle around your body. Maintain a neutral neck. Your concentration should be focused on your feet.
- Hold this position for one second before returning to the plank. Repeat.
Straight-leg donkey kick
- Get down on all fours, with your hands and knees in line with your shoulders and hips.
- Push your right foot out to the imagined wall behind you while keeping your leg and back straight.
- Maintain flexed foot position throughout. Make sure your hips are square with the ground. At the top, clench your buttocks.
- Return to your original starting position. Rep until you have finished the needed number of reps, then switch legs.
Bird Dog
- Get down on your hands and knees, with your hands immediately behind your shoulders and your knees squarely below your hips.
- While keeping your neck neutral, extend your left arm and right leg simultaneously, keeping your hips square to the ground. Take a two-second pause now.
- Return to your original starting position. Rep with your left leg and right arm.
Forearm plank
- Take a plank position with your forearms. From head to toe, your body should form a straight line.
- Make sure your hips and lower back are not drooping. Hold the position for 30 seconds to one minute.
Side-lying hip abduction
- Lie on your left side, legs straight, right foot on the ground.
- Raise your right leg while maintaining the same position. Make sure your hips do not extend while you are doing this.
- Return to your original starting position. Repeat on the other side for the appropriate number of reps.
Bicycle crunch
- While resting on your back, extend your legs into a tabletop position. Place your hands behind your head and bend your elbows.
- Crunch up and extend your right leg, bringing your right elbow to your left knee.
- Slightly loosen the crunch. Bend and straighten your right leg, then bring your left elbow to your right knee.
- Repeat until you have finished the required number of reps.
Tips To Get Started With Home Gym Setup
Find a space
Before you go out and buy a bunch of gym equipment for your home, you need first establish how much space you have. You can place your gym in various spots across your home or apartment. The basement, garage, and spare bedroom are some of the best places in your home or apartment. After you’ve selected where you’ll put your gym, clear out the space and find alternate storage for anything you had previously stored there. Following that, you can properly plan and choose the workout equipment you want.
Get rubber flooring
If you plan to have free weights in your gym, take care not to harm your home, especially if it is in a finished basement. To avoid damage, consider installing rubber flooring in these areas. Not only would this protect the environment, but it will also reduce noise. Mats can be used to cover a variety of training equipment, including treadmills, steppers, and cycles.
Get bumper plates
Bumper plates are another way to reduce the amount of noise in your home gym. Bumper plates are a great alternative to loud iron plates and are slightly safer. If you’re concerned about making too much noise in your home, consider purchasing rubber dumbbells and kettlebells in addition to bumper plates, especially if you prefer to exercise early in the morning.
Get a mirror
There are mirrors at every gym for a reason. For starters, it allows you to track your form and make changes while exercising. A mirror can also make your home gym appear larger than it is, allowing you to take advantage of natural lighting. Installing a mirror behind a dumbbell rack, treadmill, or squat rack will improve the overall appearance of your home gym.
Use the wall for storage
If you have limited space, consider hanging storage racks on the walls. Yoga mats, stability and medicine balls, towels, plates, and a number of other objects can be put on a rack, freeing up important gym space.
Purchase a TV
If you want to add something more to your home gym wall, consider installing a television. When you’re working out on the treadmill or need help with your yoga practice, a TV in your home gym can come in helpful. Simply make sure it’s in a strategic location or on a portable stand.
Have a clock
A clock is another addition to the wall that may help you with your training. A wall clock may be useful in a variety of ways. For starters, you can keep track of time so you don’t lose it during your workout. A clock is also handy to have on your home gym wall because it may be used as a reference while taking a break between sets or performing a timed exercise like plank.
Install speakers
Music is another effective incentive in the gym. The convenience of having personal gym is that you may listen to whatever music you choose. This is why you should think about investing in some speakers. You can acquire portable speakers or place them on the wall. In any event, you can get a terrific workout while listening to music you enjoy.
Buy fans
If there is insufficient ventilation, a gym can quickly turn into a sauna. When summer rolls around, consider adding a fan in your gym. A wall fan is ideal, but you may instead use a temporary one that blows on you when you sweat. The good news is that basements are typically cold throughout the year, but in garages and spare bedrooms, a fan can be really handy.
Look for an inspiration
If you’re having trouble picturing a home gym setting, try a quick Google search for inspiration. There are several wonderful home gyms out there, and doing some research might help you figure out what equipment others use and where they place it.
Final Words
We hope this article helped our readers design their own home gym setup. However, it is even more crucial to remain dedicated. Begin by keeping a basic routine and gradually progress to intermediate and advanced routines in the coming months. Today is the day to put in some sweat equity!