Everyone’s journey to fitness is unique. Some prefer going to the gym for its traditional atmosphere, some focus on bodyweight exercises and go outdoors to parks, while others prefer the efficiency of working out at home. I have been a gym-goer because I enjoy the community and access to the equipment. My brother took a different route. He set up his own personal gym at home. He says it is very cost-saving and a good investment for long-term fitness freedom. He gave examples of quarantine and days when he stays busy at the office. Interestingly, he has achieved remarkable results. That made me more interested in exploring the feasibility of a home gym.
Going to the gym needs some additional preparation – the commute, the right workout clothes. But with a home gym, none of this matters. You have the flexibility to work out anytime. There are pros and cons to both options. I will just shed light on home gyms for those who are unable to go to the gym due to various issues. You can seriously consider building your home gym, and it will not be costly.
When you think of building a home gym, one concern you might have is whether it can target all muscle groups. Reflecting on my brother’s setup and conversations with other home gym enthusiasts, it’s pretty evident that with the right planning and equipment selection, it’s entirely possible to achieve a full-body workout at home.
To cover all major muscle groups, a well-equipped home gym typically includes versatile equipment such as:
- Resistance bands
- Olympic bar
- Adjustable dumbbells or fixed dumbbells
- Multi-functional bench
- Pull-up bar
- Cardio equipment
Now, why have I chosen only these pieces of equipment? Let me explain.
Resistance Bands
During the pandemic, I stumbled upon the effectiveness of resistance bands. They are perfect for home workouts. Here’s why they are a game changer:
Effectiveness: Okay, I know you have been hitting the heavy weights and you’ve heard that bands are just for rehab. Seeing some bands won’t urge you to go for it. They look simple, but don’t underestimate the resistance bands’ ability to build muscle. They can be just as effective.
Benefits Beyond Effectiveness:
- Overcoming Excuses: Bands are portable, you can take them anywhere you want and use them anytime you want. They need minimal space and can be intense if you plan to use them strategically. Plus, the workout time won’t be as lengthy as working out in the gym.
Workouts you can do with resistance bands:
- Chest:
- Banded Push-Ups
- Resistance Band Chest Press
- Resistance Band Flys
- Back:
- Resistance Band Rows
- Resistance Band Lat Pulldowns
- Shoulders:
- Resistance Band Shoulder Press
- Resistance Band Lateral Raises
- Legs:
- Resistance Band Squats
- Resistance Band Lunges
- Abs:
- Resistance Band Crunches
- Resistance Band Russian Twists
- Biceps:
- Resistance Band Bicep Curls
- Resistance Band Hammer Curls
- Triceps:
- Resistance Band Tricep Extensions
- Resistance Band Kickbacks
Perform each exercise for 4 sets of 10-15 repetitions. Adjust the bands based on your convenience. If you want more resistance, add more bands to the handles. Make sure to warm up before starting.
Olympic Barbell
If you have an Olympic barbell with weight plates, you will have many exercise options for your entire body. It’s one of the most utilized pieces of equipment in the gym. You can perform compound movements with Olympic barbells like back and front squats, bench press, deadlifts, bent-over rows, barbell overhead press, and Romanian deadlifts. These exercises hit multiple muscle groups and are strength-building exercises. However, you need to understand the notable differences and durability between top-quality barbells and cheaper alternatives. For progress, having an Olympic barbell is a must.
Adjustable Dumbbells and Fixed Dumbbells
Dumbbells provide you the freedom to target every muscle area, from your chest to your legs to your shoulders. Whether adjustable or fixed, which one should you go for? Adjustable dumbbells are ideal if you have limited space. Fixed dumbbells can be challenging for storage because if you think of progressive overload, you can’t stick with 10 kg fixed dumbbells forever; you need more. More dumbbells take more space. But if you have a large space in your home and really want to build a gym environment, go for it. You will require a rack, and that will add to the overall cost. It depends on your preferences, budget, and space availability.
Adjustable Benches in Your Home Gym
If you have an adjustable bench, you can replicate the gym feel in your home because it covers so many upper body workouts. From incline, flat, and decline positions, you can adjust it to perform much more exercises than with a flat bench alone.
Muscle-Specific Exercises:
- Chest:
- Dumbbell Chest Press (flat and incline)
- Chest Flys
- Back:
- Single Arm Rows
- Dumbbell Pullover
- Shoulders:
- Dumbbell Shoulder Press
- Lateral Raises
- Arnold Press
- Legs:
- Bulgarian Split Squats
- Glute Bridges
If you combine an adjustable bench with dumbbells, resistance bands, and bodyweight exercises, you’ll be able to perform a wide range of exercises.
The Power of the Pull-Up Bar
When I started my fitness journey, one exercise that appealed to me the most was the pull-up. It looked cunningly simple, but I underestimated it. Just a pull-up, right? I had no idea this simple act would test me to my limits. When I first attempted it, I couldn’t even manage a half pull-up. I was humbled. I talked to my gym trainer and he reassured me that it was completely normal and everyone struggles with pull-ups when they start. I knew this would be a challenge. I had to learn how to do a pull-up. The thought that I couldn’t carry my own body weight was bugging me. I started by doing one pull-up a day. Just one. Every day, I would glance at the pull-up bar and think, “let’s give it a shot.” I practiced and was consistent, and soon I was able to do 15 pull-ups effortlessly. Everyone should have a pull-up bar at home, even if they have a gym membership. We should have it set up in our homes too.
Cardio Equipment: Jump Rope
For me, cardio has always been about more than just breaking a sweat; it’s a chance to connect with nature, feel the breeze, and embrace the world around me. The park has long been my sanctuary for cardio, where every step is a moment of liberation. Yet, when the world shuttered its doors during the pandemic, I sought out a new companion for my cardio adventures – the jump rope.
If you’re on the hunt for an affordable and exhilarating cardio experience, look no further than the humble jump rope. In my book, it rivals even the mightiest treadmill. It’s a tough call between the park’s open expanse and the rhythmic beat of the jump rope, but I’ll leave that debate to you.
Jump ropes deliver quick results. They’re intense and the results speak for themselves. Personally, I’ve noticed that if you want to have a slimmer face, maybe for a big event, a vigorous jump rope session can help reduce facial puffiness. If you are new to jump ropes, take it slow. Listen to your body and gradually build up the pace. You will become addicted to it and will see immense progress.