AN EXPERT GUIDE TO HAVING A SERIOUS WORKOUT JUST STEPS AWAY
Forget about wasting time travelling and waiting for training machines at busy gyms. That’s precious time you could be spending getting in amazing shape. Setting up a home gym is easier and more affordable than ever. You don’t need a big space or a big bank account. And another advantage? You get to choose your own music to smash out sets to.
From 2 square meters to 16 square meters. We can help you set up the right gym for the right space.
Set up a home gym on 2 square meters
Home gyms don’t have to takes up loads of space. Of course, if you have a spare room, you can dedicate to a gym, that’s great. But you can set up a fantastic, functional home studio for one in just 2 square meters. Start scoping your place for the perfect spot.
Equipment for a 2 square metre space:
- Adjustable weight bench with shelf
- barbells
- Ez-curl bar 120cm
- 4 plastic weight plate, 1.25kg each
- 4 plastic weight plates 2.5kg each
- 2 plastic weight plates of 5kg each
- 2 plastic weight plates of 10kg each
- 2 plastic weight plates 15kg
- Skipping rope
- Protective mat set
10 exercises that work in 2 square metres:
- Deadlift
- Rowing
- Bicep curl with an EZ bar
- Bench press
- Skipping
- Front raises
- Triceps extension
- Sidebending with dumbbells
- Lunge steps with barbell
Build on the basics
As you get fitter and have that home gym humming, you can add more advanced equipment depending on the space. An ergometer is perfect for warm-up and cardio. A cross trainer or a treadmill gets your whole body moving. But if you’re on a budge, you cant beat the humble skipping rope.
If you’re looking to build a pro-level home gym, you can also choose from a wide range of multi-gyms. The greatest advantage of the multi-gym is the number and range of exercises you can perform on them.
For you gym rats lucky enough to have lots of space, you can even put together your own equipment pool with lat towers, cable-pulling stations, various dumbbell sets and a power rack. Now you have a seriously pumping home gym.
Set up a home gym on 8 sqm
Equipment:
- Multi-gym
- Barbell bar 170cm
- Ez-curl bar 120cm
- 4 plastic weight plates 1.25kg each
- 4 plastic weight plates 2.5 kg each
- 2 plastic weight plates of 5kg each
- 2 plastic weight plates of 10kg each
- 2 plastic weight plates 15kg
- Speed rope
- Protective mat set black
- Fitness band loop 1.2mm
- Fascia release roll
- yoga mats
- Pushup handles
- Weight plate stand with 3 bars 30/31mm
- kettlebells
10 best exercises:
- Butterfly and chest exercises
- Leg extensions
- Triceps extension overhead on the cable pulley
- Push-ups with push-up handles
- Kettlebell swing
- Deadlift with kettlebell
- Hip lift with loop band
- Kick-backs with resistance loop band
- Bicep curls
- Bench press
- Skipping
Set up a home gym on 16 sqm
Equipment:
- Incline bench
- Multi press power rack
- Barbell bar 170 cm
- Sz-curl bar 120 cm
- 4 plastic weight plates, 1.25 kg each
- 4 plastic weight plates, 2.5 kg each
- 2 plastic weight plates of 5 kg each
- 2 plastic weight plates of 10 kg each
- 2 plastic weight plates of 15 kg
- Speed rope
- Protective mat set
- Fitness band loop 1.2 mm black
- Exercise bike
- Foldable abdominal back trainer
- Fascia release roller
- Yoga mat
- Pushup stand
- Weight plate stand with 3 bars 30/31 mm
- Balance pad
- Kettlebell 12kg and 16kg
- Medicine ball 1 kg and 2 kg
10 best exercises:
- Dips with pushup parallettes
- Hyperextensions
- Stand on one leg on balance pad
- Guided barbell squats
- Kettlebell swings
- Deadlift with kettlebell
- Upper body rotation (standing) with medicine ball
- Hiplift with resistance loop bands
- Kickbacks with resistance loop bands
What kind of flooring is best for my home gym?
No matter how careful you are, you wont be able to avoid weights clanging to the ground occasionally. This can cause damage to wooden or tiled floors. There’s also the issue of the noise annoying your neighbors. Keeping that in mind, carpet or linoleum floors are ideal for the home gym. Better still, lay some rubber protective floor mats.
What does it cost to get that ripped body at home?
The skys the limit to being able to smash out sets at home but you should calculate costs of around $300-$400 for the basic set-up. That includes:
- Adjustable incline bench
- Dumbbell set
- Floor mats
- Skipping rope
Naturally a more advanced home gym costs more cash, but this is when you should do your sums. Compare the cost of gym equipment to not just the gym fees, but the value of the convenience, including not having to travel. Plus, a home gym is generally a one-off investment with most equipment lasting a lifetime.
Stay safe in your home gym?
Staying safe and well during your workouts is the number one priority. Ideally you should have your partner or a friend close by. But the reality is, that its not always possible. Many of us live alone so always play it safe. Don’t get over-confident and overestimate your capabilities. This is when accidents and injuries happen.
Avoid bench presses alone at home
Whether at home or the gym, you should never do free bench presses alone. This is the one workout that needs a spotter.
A correct training technique for safety and effectiveness
The best way to prevent injury is to develop a solid technique. Before you start training at home, particularly by yourself, take the time to learn the correct technique, whether its from a professional trainer, or even from YouTube. A proper training technique doesn’t just help prevent injury, its a basic requirement for effective training.
Training with free weights such as dumbbells or kettlebells in particular leads to unclean training. Factors such as incorrect posture and / or excessive movement can lead to injuries to muscles, ligaments, tendons and joints.
Look after the equipment thats looking after you
The only gym staff around to look after the equipment is you! Make sure you check your training equipment is in perfect condition before you start, this includes, making sure the dumbbells and weight plates are screwed to the bar securely.
You should also make sure weight plates are properly stored so they don’t fall or become a trip hazard. If you only have a 2 square meter gym, keeping it tidy and clean is even more important.
Size doesnt matter
Whatever the size of your home gym or how advanced the equipment is, the person who gets the best results is the person who trains hard, uses the correct technique and stays disciplined. Now go rip out a few high intensity reps.
