For many who want to go to the gym, the cry is the same.
“I don’t have time for all of that”
It’s a common complaint, and it’s not without merit. Although some gyms have begun to open up to the idea of 24-hour access, it’s still a hassle to get to the gym, workout, shower, and then drive home afterward. This is, of course, on top of owning a membership that can end up being quite costly.
So, for those who can’t make it to the gym, there are other options. And one of the best options is to create a home gym right where you live. The best part is that it doesn’t have to take over your home with huge and bulky equipment. You can set up a minimalist gym in your home that is both affordable and effective for your workout goals.
Here’s what you’ll need:
This is probably one of the most important parts of your workout. You can alternate your workouts, you can create new movements, and you can focus on entirely different muscle groups, all while using a simple set of free weights. You don’t even need more than one. If you get adjustable dumbbells that are around 70-80% of your maximum weight limit, you can do squats, arm rows, bicep curls, and modified push-ups. If you can, a set of three different weights would be good for alternating your movements.
If you get a heavy free-weight that’s around 70-80% of your maximum weight limit, you can do squats, arm rows, bicep curls, and modified push-ups. If you can, a set of three different weights would be good for alternating your movements.
The best part about creating your own home gym is that your body only does a small number of movements every day. You sit, squat, hip hinge, lift, lunge, and crawl. And that’s pretty much it.
When you understand that your range of motion can be broken down into very basic movements, you can put resistance on those movements to tone and strengthen your muscles. Resistance bands take your average body movements and transform them to become effective body weight exercises. Train your body, with your body, by using resistance bands.
Resistance bands take your average body movements and transform them to become effective body weight exercises. Train your body, with your body, by using resistance bands.
If you’re able to expand beyond just the free-weight set, you should be including a kettlebell in your tool kit. The kettlebell is also a versatile piece of equipment that can be used to strengthen and train your core, your glues, your biceps, and your back.
Again, try to aim for a kettlebell that challenges you when you swing it, not one that you can move around with ease.
By using one of those large blown up stability balls, you’re not just working your core; you’re supercharging it. In your workout, you need an element of balance and flexibility. When you’re adding muscle mass, you need something that will help strengthen the muscles that help stabilize your body.
A stability ball can be used in conjunction with other weight exercises to work on two muscle groups at once.
If you’re taking a rest day from the weights, don’t forget your cardio. Get your blood pumping with a good quality skipping rope. It’s an effective way to build up coordination, foot speed, and your heart rate. It gets the circulation going like nothing else.
We speak at length about foam rollers on another blog, but it’s a crucial tool for you in your home gym. Your advantage of not having anyone else around is also your disadvantage. There’s no one to massage or work your sore and aching muscles, and that’s where the foam roller comes in.
It targets those muscle pains with a deep-tissue massage. It’s a good way to cool down from a particularly heavy workout session as well.
Having your own home gym doesn’t have to be full of complicated equipment. Just choose the basics and you’ll have more than enough to get a solid workout every day.