Guide to making your own home gym

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bands suspension trainingThe important thing when setting up your own gym is that you are clear what goal you want to achieve and what material is indispensable. There are many products that promise spectacular results at home thanks to a machine. However, investing much less than you can get good results.

We often get questions about how to organize a gym in your own home and what material is needed. Make no mistake, to set up a home gym is not necessary to spend a fortune , although over one seems to Mecca weightlifting.

The important thing when setting up your own gym is that you are clear what goal you want to achieve and what material is essential . There are many products that promise spectacular results at home thanks to a machine. However, investing much less than you can get good results.

In this guide you will find 3 main categories of material:

You should buy : that includes equipment that is essential to achieve your goal. It is the cornerstone of the training and will be the best choice for their effectiveness money. It is inexpensive and very effective material.

Consider buying : includes the best supplements for your training, those that will enhance the affectivity of it either adding more stimulus or greater variety of exercises.

If you have room / if you can afford it : includes material should purchase only under certain conditions. For example, Olympic bars need to train a larger room. They are more effective than the options “you should buy” but either by the space they occupy, or their higher price, you should meditate well if you can make that investment.

However, all material included here is chosen to optimize your investment. There is no point spending € 300 on something you can get for only 20 €.

Objective: To gain muscle

You should buy: set of dumbbells

A dumbbell with two bars, and disks (at least 20 kg) will surely be the best option (and cheaper) than you have if you want to win an amount of muscle mass decent from home. The space you save is far and also you can do almost any exercise. You can organize a workout at home with just a pair of dumbbells and get good results.

dumbbells

Consider buying: adjustable bench

In combination with a set of dumbbells or barbell weights set, an adjustable bench will be your best partner to add variety to your workouts . Will allow you to do exercises that you could not before, such as incline bench press, and you can modify already do, for example by replacing the press floor bench press. However, one of the key pieces are the media where you can leave your Olympic bar, although not all models include it .

This addition is especially useful to train pectoral muscles from more angles.

If you have space: support for weights, Olympic bar and discs

An Olympic bar (ideally) with a set of weights and brackets are undoubtedly the most effective option to organize your own home gym . One of the main attractions of this option is that you can buy a first set of weights (30 to 50 kg) and go buy additional weights when you need them .

However, its main drawback is that not everyone has a home enabled to perform exercises with a bar Olympic site. In addition, the initial investment is much greater than the set of dumbbells. Worth? If you have space to train with them, certainly yes, you get about the same (or better) results in the gym.

If you can afford: adjustable dumbbells

If you can afford it and want to save even more space , consider purchasing some adjustable dumbbells. The best known of the market are PowerBlock and Bowflex and are a very good option to save time and space. However, its high price makes them a cost – effective option if you will use them intensively.

adjustable dumbbells

Do not waste your money on: fitness machines

It is quite possible you’ve seen on more than one occasion a multi-station machine to mount at home. The main drawback is that they have no benefit compared to training with dumbbells or barbell. Isolation exercises you can do in it are easily replaceable by others, and even some machines of this type do not allow multi-joint exercises like deadlifts, squats and bench press.

In addition, this we add that are really expensive and difficult to transport and assemble. If you’re thinking about buying one, better get yourself a set of dumbbells or barbells and invest the rest in a weekend getaway.

Objective: to gain strength and fitness

You should buy: chin-up bar

If you want to gain strength training at home and add some muscle to your physique, body weight exercises are one of the most effective and cost-effective options. Why would a chin-up bar? Without any equipment you can perform pushups, backgrounds, squats, strides, twins, hyperextensions … however, is very difficult to make really effective exercises for the dorsal back and traps without chin-up bar.

Make dominated several times during the day turns out to be one of the best options for improving upper body strength and can increase beyond belief dominated much you can do in a row. It is too cheap and effective option to not contemplate.

Problems with the walls? There are screwed models and other suction cup so you can choose according to your needs and circumstances.

barra-dominadas-casa-710x710

Consider buying: ab roller or ab wheel

The strength of your core and therefore your abdomen is essential for any sport and for aesthetic reasons. A strong abdomen is a healthy abdomen and using an ab roller (or abdominal wheel) for exercise will ensure a great encouragement and a new challenge.

It is the quintessential equipment in many of the houses with gym due to limited space it needs as it can be transported easily even when you’re traveling.

ab roller or ab wheel

If you have space: bands suspension training

The main advantage of the suspension training to train at home is that it allows more complicated variants of almost any body weight exercise, such as funds, push – ups and rowing. You can create truly effective training with bands, being a functional training that will allow you to improve your strength.

bands suspension training

Objective: To lose weight

You should buy: kettlebells and kettlebell

The kettlebells will exercise your body in a much more demanding than traditional dumbbells way. The main advantage is that it allows multi – joint exercises with only a weight in a simple way. Releases, snatch, clean & presses, crunches, squats … Why help you lose weight? These explosive movements are metabolically more demanding and will help you lose fat even without performing cardio.

kettlebells

Consider buying: Camber

Simple but very effective . Athletes who need to keep their weight to compete and also improve agility (like boxers) use it so useful it is. Try adding camber 30 seconds between each set of exercises and see how your fitness improves significantly and you increase the amount of calories you expend.

Consider buying: elastic bands

Body weight exercises are effective for fat loss , however, the elastic bands add intensity to your workouts. If you find it too simple traditional situps, pushups and funds, try to do them with a rubber band to increase the demand (and fun) and the energy expended during training.

elastic bands

Frequent questions

What is the best place to do my own gym at home?

The ideal place for a gym depends on the tastes of each person and the layout of the house, however, there are two main points on which everyone agrees: it must be a place where you feel comfortable and safe.

In an ideal situation, a garage is the best choice as long as there is a car or near hazardous material, has enough space and little risk of breaking objects, but remember that it must be well ventilated.

If you do not have or can not start a gym in the garage, find a room with enough space for the material you have (for a pair of dumbbells, almost any room would) and properly protects the material you have there. Accidents happen and dumbbells or disks sometimes fall, so it is convenient to coat the floor and away from places with crystals.

Can I go to the gym while I train at home?

Of course! There are activities that can only be practiced in specific locations, with coach or simply the material requires is too expensive to buy it for yourself. The same applies to any sport you want to practice, such as football, swimming, tennis, etc.

How much money do you recommend I invest at the beginning?

Never more than you can spend. With this guide you can mount the first steps of your own gym with € less than 100, however, if this amount is still too much for you, remember that your body weight (or with the addition of a rubber band ) you can get a workout decent that allows you to improve your fitness and your overall health.

If you can afford it and want to save even more space , consider purchasing some adjustable dumbbells. The best known of the market are PowerBlock and Bowflex and are a very good option to save time and space. However, its high price makes them a cost – effective option if you will use them intensively.

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