Be honest. For how long do you plan to make the ongoing pandemic an excuse that stops you from working out. Yes, I know gyms are closed, jogging in the parks are no longer safe, but are you sure there’s no other alternative to get your fitness routine back on track?
Having a home gym never crossed your mind? If you’re a fitness freak, then, of course, it must have!! So, what has been stopping you all this while? Since we are all home, why not make the most of it. Utilize this time to design a customized home gym that makes working out safe, interesting and a lot more fun.
Here’s my exclusive guide on Home Gym. Let’s get started with-
Consequences of not working out
- It can be difficult for you to get a full night's sleep
- It's possible that you'll have high blood pressure
- You're likely to have heart failure
- Your memory can be more susceptible to failure
- Your blood sugar will become uncontrollably high
- Certain cancers may become more likely as a result of your actions
- It's possible that the knees and shoulders will hurt
- It's possible that the bones will become weak
- You'll almost certainly gain weight
Advantages of Having a Home Gym
24/7 available for you
Walk-in and out of the gym at your convenience. No stormy days or national holidays would disturb your fitness routine. Got a meeting scheduled in the morning? Workout at night, no problem. Up at 3 a.m. with a strong urge to exercise? Go ahead to do so. Missed a few sessions and need to make them up later in the week? That too can be taken care of
Inspires your family
You might be a fitness freak but what about your family? When was the last time you remember each of your family member working out? Weeks or probably months ago? With a home gym, your family can no longer resist developing workout habits. This way you will encourage them more as they can no longer make excuses for how tough it is for them to drive to the gym every day
Equipment’s of your interest
No matter how elite your commercial gym has been, you may not find the right range of equipment needed to meet your fitness goals because, besides you, the gym caters for the need of various other customers. With a home gym, whether you are training for powerlifting, a 1k race, or just general health and wellness, you have the liberty to pick the equipment that is most suitable for your fitness goal
Your personal space
Did you know some people feel conscious and intimidated to visit a gym? Shocked right? Oh, wait!! Do you connect with this? Yes? It’s completely fine then, you might be relieved knowing that there are actually plenty of people out there who feel the same way as you do, there’s nothing wrong with being an introvert, but what’s wrong is making the situation an excuse to stop your fitness regime. A home gym is an alternative solution, you can look forward to a workout session without anyone staring at you
Your Gym, Your Rules
You’re not allowed to wear this. You’re not allowed to use this equipment. You’re not allowed to take breaks. Annoying right? Regular gyms might have treated you this way but a home gym wouldn’t. You will have complete freedom to work out as you wish to. Moreover, you can throw a gym party, listen to whatever music you like as loud as you like. or drop the weights, there would be no one to stop you from anything that you enjoy doing
You can save money
What do you think is better, spending thousands on a yearly gym membership that you would barely go to or a one-time investment in-home gym, where not only you but also your entire family are free to work out? I’m sure you’re wise enough to know the answer
Things to consider when setting up a home gym
Just when you’re determined to have a home gym, the very first thing that you need to finalize is the area of the house that you intend to use as your home gym space. You can convert a spare bedroom, a garage or create a space in the basement, your backyard can all make decent spaces to exercise
Going to the gym is indeed expensive than having one at home. But actually, there are a lot of cost factors associated with a home gym. The strength equipment, exercise ball, yoga mat and other items needed for a home gym are quite expensive. So, get your budget right before you consider your home gym.
Types of gym equipment
Are you more into strength exercises or cardio? You will have to figure it out ASAP, based on which you can start your research on the equipment that is required to help you accomplish your fitness goal
How to organize your home gym
Since you have invested loads of time and money in choosing the right equipment, you need to work on which is responsible for keeping you motivated, i.e., how to set up your home gym. To begin with, you can-
Put down rubber flooring
Since the gym equipment is a lot heavier than couches and refrigerators, it’s best to take safety measures to protect your floor from any kind of damage. Put down rubber mats, they are cheaper and easier to install. And another strong reason to go for rubber mat is they decrease the noise of running on a treadmill or settling down heavyweights
Make it colourful
Add more and more colours, keep it bright and upbeat with eye-catching colour schemes and funky wall designs. Scenic wallpaper can be used to add a touch of quirkiness to your exercise room, giving the impression that you're biking in the great outdoors.
Let the décor motivate you
Why lock your sports medals and trophies when you can flaunt them. Use them as wall art! Old shirts, stickers, and ribbons will brighten up your exercise room while also providing a competitive edge to help you stay motivated. Invest in inspiring wall decals to help you stay motivated during your reps.
Invest in a television
A television can keep you intact with your treadmill for hours without even realizing it. From binge-watching your favourite show to catching up on the old shows, you will surely have a great time at your workout space with a television installed
Let music energise you
A good quality sound system can boost your mood a level higher. Install speakers in the top corners of your home gym, or go for a Bluetooth speaker for a more portable, affordable option. Hands-free devices like Amazon Echo is a great option for changing playlists without having to get off the cycling bike
Use a chalkboard wall
Dedicate a wall to your fitness goals to keep yourself focused every time you enter the workout space. Get a chalkboard wall to write your goals, maintain a record of reps and routines. Instructions, inspirational quotes and workout mantras can be well written here.
Not only do mirrors keep you motivated, but they also make a small space seem larger. Moreover, they're also about safety because they allow you to stay balanced, watch your movements and correct them as needed
Pay attention to ventilation
A central air conditioning is a standard but to cut down on expenses you can settle for a window air conditioner and then put an oscillating fan in front of it to spread the cool air around. A ceiling fan is also another inexpensive way to keep your fitness room cool without having to run the AC at full blast. Wall fans, standing fans, and rotating fans are ideal if you’re trying to stay cool in your workout room.
Set the right lights
If you don’t want to end up landing in a hospital, make sure there’s an ample amount of light in the workout space. When you and your family are wielding hundred-pound weights, they need to be able to see clearly. If you’re working with existing light in a spare bedroom or den, prefer installing a dimmer switch.
A pegboard as storage
Placing a pegboard in your home gym is a unique way to store rolled-up yoga mats, extra resistance bands, jump ropes, foam rollers, headphones, and other items organised.
Incorporate shelving units
To protect yourself from uncertain injuries, having a shelving unit is a must. Keep loose items like free weights, jump ropes, dumbbells, and yoga mats organized and off the floor with shelving units. You can go for either Floating shelves, bookshelves, or wire storage units
Get a bar cart
Last but not the least, from flooring to wall paints you have put in a lot of your efforts to organize your personal gym so don’t let the sweaty towels, water bottles, protein bars rolling out on the floor mess up the entire set up. A handy bar cart is a must to store such necessities!!
Must have home gym equipment
Great for cardio, walking on a treadmill is a great way for you to burn those midnight snack calories, increase blood circulation and improve mobility. If you have been feeling lethargic and stressed out due to lack of exercise, then a regular workout on a treadmill can get you in shape, letting you flaunt in every attire you put on. I agree it would cover much of your gym space, but believe me, it’s worth it.
Even if you aren't into yoga, a yoga mat is something that really helps in your home gym. It gives you space to do floor ab or strength work without sitting on the floor and if you are a yogi it's nice to have an extra mat for the house. A yoga mat is indeed a portable workout zone!
Planning to give up on the treadmill just because you’re falling short on space? Don’t be heartbroken. A jump rope can fill in the shoes instead. With taking no space, a jump rope is a great way to get cardio in from home. If you aren’t a huge fan of running or cycling, jumping rope is a good way to stay in shape
If your current goal is to improve your flexibility then a stability ball is just right for you. Super fun to use equipment, it works on your core, tone abs, improve body posture. It is a go-to tool to add more engagement to crunches, you can sit on it to do arm weight and use it as extra resistance for burpees.
Want to build muscles? Dumbbells are a must-have!! You can do hundreds of exercises with a pair of dumbbells, including clean and press, bicep curls, chest presses, squats, deadlifts, renegade rows, and triceps kickbacks. With adjustable dumbbells, you can add or remove weight from one set of hand weights much the same as you’d see professional weightlifters adding rings to the end of their large dumbbells. Cool right?!!
A Bosu is a little more pricey, but it's one of the best things you'll ever buy for your home gym, aside from the big stuff. It's essentially a half-stability ball that can be used for a variety of exercises. It can be used for core exercises, to increase lunge commitment, and even as a weight. It's extremely adaptable and can help you become more strong.
If you were to choose only 1 item from the entire list, it has to be the Resistance bands. Wondering why? Because they're so versatile, you can get an entire full-body workout in (you can easily switch between working your arms, core, and legs without changing equipment
A training bench is perfect for classic weightlifting moves such as chest press and dumbbell rows and providing a stable platform for step-ups and other lower boy exercises. A sturdy bench can hold up to even the most intense workouts.
You would definitely love this kettlebells equipment for strengthening your muscles, though it is an alternative to dumbbells. What’s unique about this equipment is that it is extremely versatile, you can swing them to build your back and arm muscles, hold them while squatting to strengthen your legs or mix them into your core routine. To ensure, it suits your needs, Kettlebells come in a variety of weights, sizes, and even shapes so make the right choice!!
Last but not the least, a cycling bike for a gentler workout session never goes wrong. If you’re just hoping to work on low impact cardio or improving range of motion then you might benefit more from something that still works your body out well, but in a way that lets you control the toll it takes on your joints a little more.
A good pair of shoes and a dedicated love for fitness can make your workout session a killer one. So, go for it!!
Frequently Asked Questions
What are the best shoes for workouts?
Best unisex shoes
Is it worth investing in a home gym?
Yes, it is always beneficial to invest in home gym equipment as you will be able to access it according to your convenience. Moreover, your whole family will also be able to use it. Nowadays, everyone is getting inclined towards gym as they either want to get rid of any disease or they want a perfect figure.
How much does a good home gym cost?
The average cost of a home gym is around $2,000, but you can spend as little as $300 or as much as $15,000 and more. Where on that range you fall depends on your training goals and how complex you want the setup to be. You can go from buying a few dumbbells to building an entire weight room.
How many hours a day should I exercise?
According to a study, 30 minutes of daily exercise is just as effective for losing weight as 60 minutes.
What are the disadvantages of working out too much?
Exercising too much or running too fast can cause serious consequences for your body and brain. Over-exerting yourself could actually undo the results you worked hard to get, and worse, could damage your heart and arteries, lead to injuries, and make you addicted.