Are you exercising as much as you should? Based on a national health survey, it’s likely that three out of four people reading this aren’t hitting their fitness goals.
Setting up a home gym might be the key to changing that. Research by CivicScience shows that people are more likely to exercise when they can do it from home.
To get started, you’ll need some equipment to make your workouts effective. Let’s team up with exercise experts Katie Lawton, MEd, and Chris Dempers, ACSM EP-C, to find the right gear and set up a home gym you’ll actually want to use.
Benefits of a home gym
Time and money can be hard to come by these days, which is why many people prefer working out at home instead of hitting the gym.
First off, let’s talk about scheduling. “If you factor in the drive to the gym, you might need a two-hour window just to fit in your workout,” says Dempers. “That can be tough to manage regularly.”
Working out at home cuts out the travel time completely. Plus, there’s no traffic in your living room or hallway!
Another plus is that your home gym is always open. “You can exercise whenever you want,” Dempers adds.
Of course, setting up a home gym does require an initial investment, but you can do it on a budget. Once you’ve got the equipment, you’re done spending. Gym memberships, on the other hand, come with ongoing fees.
Setting up an exercise area
There’s no one-size-fits-all approach to setting up a home gym. Your workout space should reflect your personal preferences and fitness goals. Take some time to think about what you want to do in your workout area.
“Your choice will help determine the type of equipment you’ll need,” says Lawton. “For example, if you’re into yoga, you’ll need different gear compared to weightlifting.”
You can get creative and turn almost any space in your home into a workout zone. A spare bedroom can be great for equipment and active workouts. Basements and garages work well too.
But you don’t need a lot of space to get started. “Even a small corner of your living room can be turned into a decent exercise area,” says Lawton.
Make sure you enjoy your workout space. Add some motivational photos or quotes, a TV for online classes, extra lighting, a speaker, or a full-length mirror.
“Make it a space you look forward to spending time in,” she advises.
Factors to consider for exercise equipment
Before you set up your home workout space, keep these tips in mind:
- Build Slowly: It’s tempting to buy a lot of equipment right away, but it’s better to add things gradually. “Start with a few pieces and see how your space and workout habits develop,” suggests Lawton.
- Test Equipment: Even though online shopping is convenient, try to visit a store if you can. “Testing out equipment in person lets you see how it feels and helps you judge its quality,” says Dempers.
- Aim for Versatility: Choose equipment that can be used in multiple ways. This keeps your workouts varied and interesting, especially when you’re still figuring out your routine, adds Lawton.
- Watch the Size: Make sure you have enough room to move around comfortably. Avoid cramming too much into your space.
Picking out exercise equipment
So, you’ve got your home workout plan and space set up—great! Now, let’s dive into picking out some equipment to help you create well-rounded workouts for both cardio and strength training.
You might be tempted to go for fancy gear like a treadmill, elliptical, or a weight bench system. But before jumping into those, let’s start with some basic equipment that can get you started on the right foot.
Dumbbells and Kettlebells
You don’t need fancy equipment like a weight bench system with heavy plates to get a great workout. A few dumbbells or kettlebells in different weights—light, medium, and heavy—can offer a ton of exercise options.
“And they’re not just for your arms or upper body,” says Dempers. “You can use them for squats, weighted lunges, or crunches. They’re great for a full-body workout.”
If you’re short on space or want to keep things minimal, consider getting adjustable dumbbells or kettlebells. They’re more expensive, but you might save money in the long run since you won’t need to buy multiple sets of weights.
Resistance Bands
Did you know resistance bands can give you similar strength benefits as lifting weights? These giant rubber bands provide enough tension to work your muscles effectively.
Resistance bands are also cheaper than traditional weights, making them a great option when you’re just starting out or trying to figure out which exercises you like. “If you’re new to bicep curls, try using a resistance band before investing in dumbbells,” suggests Lawton.
Plus, bands are compact and easy to store, making them perfect for small spaces.
Stability Ball and Ab Wheel
No home gym is complete without something to work your core muscles—your abdomen, back, and hips. These muscles help stabilize your body during everyday movements.
A stability ball or an ab wheel can offer a lot of exercise options for these important muscles. “They’re also affordable and easy to store,” says Dempers.
Other Useful Items
Here are a few more small items that can be handy in your home gym:
- Exercise mat
- Bench
- Gliding discs
- Jump rope
- Medicine balls
Also Read: Choosing the Best Treadmill for Your Goals (July 2024)
Larger exercise equipment
When you think about all the fancy equipment you see in gyms, remember you can buy similar stuff for home use. But be prepared—some of these items can be quite pricey.
“There’s some awesome equipment out there,” says Dempers, “but it can definitely cost a lot.”
That’s why it’s smart to have a clear exercise plan. Spending big money on a treadmill doesn’t make sense if you don’t plan to use it much. The same goes for an indoor cycling bike if the idea of sitting and pedaling isn’t your thing.
Since larger equipment can be expensive, start with something more affordable if you’re just beginning a new workout routine. Think of it as a small investment to see if you like the exercise.
“If you find yourself using and enjoying the equipment regularly, you can always upgrade later,” suggests Lawton. “By then, you’ll know exactly what you need and want.”
Here are some examples of bigger equipment you might consider for your home gym:
- Treadmill
- Indoor cycling bike
- Elliptical
- Rower
- Vertical or stair climber
- Punching bag
- Weightlifting system or barbell set
