Membership in a crossfit room or gym is a good habit, but sometimes life complicates things for you. This was particularly the case with the problems of COVID-19 and the closure of gyms or curfews.
This is why it is important to have a home gym with the necessary to work all muscle groups. A must-have for anyone concerned about staying in shape, a home gym allows you to get a full body workout without ever needing to leave the house.
Before expanding on this article, here are some other articles in this category that might interest you:
Table of Contents
What is a homegym?
Note that originally, in English, the word home gym referred to complete multifunctional weight benches. The advantage is that they single-handedly replace almost anything you can find in a gym. But the major drawback is that these machines cost an arm and two eyes.
Today, this term is more often used to talk about the equipment you can have at home to lift weight like in a traditional weight room.
Let's start by looking at some of the biggest benefits of having quality hardware in your home. Next, we will discuss the disadvantages and the ideal weight training equipment:
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You will find the complete list of articles on the site at this page.
Benefits of homegym bodybuilding
1. You can stick to your workout routine
According to the US Department of Health and Human Services (HHS), adults should do at least 2.5 hours of moderate-intensity physical activity per week, 1h15 minutes per week of vigorous exercise, or a mixture of both. He also recommends spreading workouts throughout the week and including strength training sessions at least twice a week.
Of course, this is only the recommended minimum, because it is good to do more to get more results.
But sticking to a comprehensive workout routine is easier said than done. You may have all the best intentions, but packing her bag with a change of clothes and everything you need for the shower, the drive to the gym, and looking for a parking spot can quickly chill your mood. enthusiasm.
But having a complete workout station in your own home can eliminate all of these barriers. It will even be much easier for you to achieve your sports goals and increase the duration of your daily session.
2. You save time
One of the biggest obstacles to regular exercise is finding the time to do it. When you factor in packing the gym bag, travel time there and back, and waiting for the machines, a 30-minute workout can easily take 2 hours.
You may have experienced the difficulty of waiting for the availability of hardware. You must stay close enough to jump on the elliptical or picking up the dumbbells as soon as the person using them is finished, but you don't want to embarrass the user or appear impatient. The result is a lot of wasted time and frustration.
A session at home allows you to avoid queues, trips and stress. Your training gains enormously in efficiency.
3. You do your sessions at the best time for you
No need to plan 2 hours in your schedule. No need to wait for the perfect timing for traffic and when the gym is less crowded. With your own home gym, it's when you want, even if you only have half an hour.
You do the bench press before you shower in the morning and change for work (huge bonus: shower and change in the privacy of your home).
With your gym, if you exercise when you have a few minutes to kill, you'll hit your 2.5 hours of strength training super easily. You will have worked all the muscles of the body before the weekend 😉
4. You benefit from a perfect environment
Most venues have a dress code. If you have a foldable bench at home with the load capacity you need, you can train when you want, wearing whatever you want. You don't have to worry about whether your fitness clothes fit or look good on you. You train without a second thought.
Too hot ? Too cold ? In the gym, it's very difficult to please everyone… At home, you set the thermostat on your heating device as you want and have control of your exercise environment. You can use an air cooler or a mobile air conditioner in the summer on the fan speeds you want. Nobody will tell you anything. Cool !
And the music ? At home, you listen to what you want, depending on your mood. Even Dalida and Hervé Vilard if you like (it's the case to say it) 😂
5. No one is judging you
It is well known that exercise helps relieve stress and anxiety. But what if going to the gym makes you nervous and intimidated? What if you don't like other people's eyes?
You may find yourself in a vicious circle of anxiety because you are afraid that people will judge you.
If this sounds like your experience, you're not alone. Nearly 65% of women and 36% of men avoid going to the gym because they are afraid of what others might think.
Most people fear the judgment of being overweight, but there are many other fears such as:
- Misuse of equipment (with perhaps an unpleasant remark from the managers)
- A mockery because we do not do an exercise well
- Fear of being judged for lack of muscle
- Looking weird during exercise because of facial expressions or screaming
When you exercise in your privacy, you won't have to worry about all that. You can learn at your own pace, huff and yell while you practice, and no one will laugh at you…except maybe your family members.
6. Your homegym, your rules
Here are some rules sometimes imposed in gyms:
- Don't drop the weights
- Not allowed to use talc
- Do not do leg curls in the squat rack
- Don't make too much noise
- Respect the list of mandatory clothing
- Follow instructions for using showers and changing rooms
Commercial gyms have a lot of rules, both written and unspoken. Sure, some are completely legit, but others are ridiculous. In some gyms, rules can limit your training style and have a direct impact on your performance. You may feel controlled during training and not not give you 100 %.
At home, you have everything under control. Or almost everything if you live in an apartment…
You can :
- Wear what you want, and as much or as little as you want
- Listen to the music you love as loud as you want
- Growl, sing loudly, scream...
- Drop your weights if it's fun
- Put talc everywhere 😋
You do what you want ! You're the boss… awesome, right?
7. The whole family can join you
Speaking of your family, when was the last time they trained? Everyone in your household—children, teens, adults, and seniors—needs the right amount of exercise for their age.
The World Health Organization says young people between the ages of 5 and 17 should do at least one hour of physical activity per day at moderate to vigorous intensity. The majority of their workouts should be aerobic, with bone-loading and muscle-strengthening activities included several times a week.
Ideally, older people should get the same amount of exercise as their younger counterparts. People who are unable to do 150 minutes of moderate-intensity or 75 minutes of high-intensity exercise should still do it. as much as they can. Even older people with reduced mobility should be active at least three days a week to avoid falls.
As hard as it is to get to the venue, it's even harder to get your kids or elderly parents there. With a home gym, you can be sure that those in your care have the opportunity to exercise as much as they should in a safe environment. Plus, you can become their personal coach.
8. You don't have to worry about childcare
If you have children, you know how much childcare costs. Finding high-quality childcare for your children isn't easy, and you're probably already scheduling errands and appointments around the availability of sitters or childcare providers.
Some sports clubs offer babysitting services, but this may increase the cost of membership or be of questionable quality. Using the gym's daycare means you also have to pack a bag with all the necessities for the kids. It's already complicated enough as it is.
Older children may not be ready to be home alone for hours. A home gym allows you to exercise while baby is napping or older children are playing in the yard or doing their homework.
9. No problem in the event of a pandemic or curfew
Gyms may temporarily close or have restricted hours, while your home gym is always open 24/7.
The pandemic may have made you more aware of the hygiene issues indoors. You probably also hate using gear after hundreds of people have sweated on it. Either way, having your own exercise bike or weight bench means a safer workout. If you are used to wiping or cleaning it after each session, that's even better 👌
10. You can design a professional quality homegym
Indoors, your training is limited by the owner's equipment. Luckily you have a Total control on the design of your home gym.
You want a rower rather than an elliptical or treadmill? The choice is yours.
You want so many kg of weight, a complete kit of adjustable dumbbells You want a complete workout station and want to put a rectangular mirror on this wall instead of that one... you decide. The possibilities are endless!
However, we will talk about the limits to be taken into account later…
11. It's fun!
Yes it's true, choosing the equipment for your home gym will give you great pleasure. That's really nice.
Seeing your gym come to life is awesome!
From the initial decision to the constant evolution of your homegym equipment, it is very rewarding. You will even feel a certain pride when you show your homegym equipment to your friends.
There's not much that gives as much pleasure as enjoying something you've created. Just ask your grandmother who has just completed a 3000 piece puzzle consisting only of an image of the sky to understand...
It's just a super nice feeling that can't be replicated 🤣
Disadvantages of the home gym
Of course, nothing is perfect, and owning your own home gym also has its disadvantages. In fact, it all depends on you and your immediate means.
Here are the main weaknesses:
This is a complex and poorly understood factor. Some think we have the motivation or we don't, but it doesn't work that way. If you want to better understand this phenomenon, I invite you to read this article on sports motivation. In reality, it is above all a question of habit.
That being said, if you're the type who needs a kick in the ass to exercise, a home gym might not be the way to go. At least not for now…
However, I want to warn you that a gym membership will not necessarily solve this problem. There are a lot of people who pay a membership fee and who don't train.
But if group lessons motivate you and you don't want to train alone, keep going to the gym. It's probably best for you.
Space needed for your gym
If you live in a studio or in a building, I recognize that it's super complicated 😆
When I lived in a two-bedroom apartment in Bordeaux, I still managed to fit a complete bench in a corner of the room with a pair of dumbbells, cast iron discs and a straight bar.
But I had to move the bench before each session and I was sorely lacking in space. However, I still got there 😅
Of course, the ideal is to have at least one independent room of at least 9m² to train properly. A garage can also do very well, provided it is somewhat insulated for the winter.
Of course, money is the sinews of war. And it must be recognized that an adjustable professional bench costs a fortune. If you want to avoid unpleasant surprises, you must at least turn to fairly high-end equipment because it has to last.
That being said, as you will see later, you are not not required to have a large amount of equipment to follow an effective program. And you can get away with a budget that hardly exceeds one or two years of indoor membership.
Finally, you will save money... And this is all the more true if several members of the family benefit from it 😉
Effective homegym equipment
Let's start by listing all the equipment that can find a place in your home gym. The next part will explain which ones you really should buy, at least initially.
Reclining, complete or multi-function weight bench
When choosing a weight bench, it's important to know what you want from it. If your home workouts are done with dumbbells, as I often recommend, a simple good quality incline bench will be sufficient.
If you want to use long bars with cast iron discs, you'll need a complete weight bench with stanchions to support the bar. You can also opt for a reclining bench and independent supports or a half rack.
If you want to work all the muscles on one machine with guided loads, you will need to invest in a multi-function bench. It's a choice I've made in the past, but I honestly think it's the worst. It is expensive and guided loads are not necessarily the best for the joints and a good training of the whole body, in particular because we do not work the balance and all the stabilizing muscles.
Adjustable dumbbells or bars and plates
For home weight training sessions, good adjustable dumbbells are a very good choice. They are easy to use, quick to set up for supersets, and ultimately quite economical to run. You will know more by reading my comparison of adjustable dumbbells at the best value for money.
Due to the dissociation of the arms during the exercises, the dumbbells isolate the main muscles well while soliciting the stabilizing muscles. It is the right material for a harmonious development of the lower and upper muscles.
The bars are not useless, far from it. They can allow you to do interesting strength movements such as the bench press or the Romanian deadlift. But there's nothing you can't do with dumbbells, for less cost and less bulk.
Either way, if you're buying bars, avoid the ones that require 50 diameter Olympic plates because of the price. Cast iron discs with a diameter of 28 or 30 will be sufficient.
Squat racks or half rack
Another disadvantage of bars is that you will also have to invest in a squat rack and bar stands. This type of equipment represents a significant cost when you want quality and safety during your squat sessions.
Dip and pull-up station
Dips and pull-ups are fabulous moves for developing strong triceps, pecs, backs and biceps. All you need to do is invest in a good multi-functional Roman chair and you're set. Since this investment is relatively affordable, it's worth considering it later on.
Whatever your budget, you should at least provide adequate flooring. This can range from a simple floor mat to full room protection with floor tiles as desired. Unless you use rubber discs on your bars, you will need to provide shock absorbing tiles. And this coating must be able to support your fully loaded weight machines.
- YOUR GYM IN ANY ROOM - Unroll...
- ULTRA RESISTANT - High density shape memory material....
- UNIQUE DOUBLE-SIDED COATING - The top surface of the...
Mirror, my beautiful mirror
If possible, also equip yourself with a large mirror. It's not just for your narcissism, but mostly to check that you're doing the right moves or have the right posture.
Equip your home gym according to its purpose
Of course, you have to consider your wallet and the space available in your home. Here's something to help you get off to a good start...
Most economical solution
If you want a limited, but smart investment, buy a voucher incline bench and a pair of adjustable dumbbells. However, be careful not to choose dumbbells that are too light. Consider your future progress.
It would be a shame to invest in insufficient equipment next year.
If you're a younger guy, start with a pair whose total weight approaches your ideal weight. This should represent dumbbells of 20 to 40 kilos each.
A motivated woman can opt for a kit of 2 times 12 or 20 kilos approximately for all exercises for the legs and buttocks.
At the moment, Amazon offers an interesting choice of adjustable dumbbells, in particular with the Ativafit models (table updated regularly):
If you have a good workout space and want to outfit yourself like a real weight room, invest in this kind of equipment:
- A full bench or an incline bench with a half rack
- a pair of sufficiently heavy adjustable dumbbells
- A long straight bar and an EZ bar with a diameter of 28 or 30 mm
- Cast iron discs from 0.5 to 20 kilos (depending on your current capacities)
- A dips station and pull-up bar or Roman chair
Homegym space equipment
The equipment shown here is not strictly speaking essential, but you will greatly appreciate it. These are investments that can come later.
Something to cool the room
If you train in a garage or room without air conditioning, invest in a air cooler. For my part, I bought a OneConcept model with an 8 liter tank so as not to have to fill it up all the time. It's not a big investment and it's important for the comfort of your sessions when it's hot.
This is the one I use and am happy with. It purifies the air at the same time:
- SMART: Summer, sun, and freshness: the air freshener...
- WATER TANK: Now activate the...
- COLD PACKS: Use the 2 cold packs...
It is also possible to use air conditioning, but the cooling capacity of this air conditioner must be substantial in a poorly insulated room.
Send the music
A cheap but powerful bluetooth or wi-fi speaker will allow you to pump up the watts with motivating music.
If it takes an sd card or a usb key, it's even better for your favorite songs. Sometimes that's all you need for a boost of motivation at the right time.
I encourage you to test the W-KING 60W. The sound is enormous for a portable and rechargeable bluetooth speaker:
- Booming Bass & Massive Crisp Clear Aduio : It is the BASS KING of...
- Bluetooth 5.0 and 120W True Wireless Stereo: the technology that...
- IPX6 waterproofing and equalizer: get started on your adventures...
Homegym – Conclusion
I have a simple question...
Are you convinced that a home gym is a great option for your training and your daily life in general?
If so, I encourage you to take that first step. Start the homegym of your dreams today by choosing the quality equipment that meets your needs.
Here we go !
What space for a homegym?
It is not easy to determine this space until you have decided on the equipment you want to buy. But a minimum of 9m² is necessary for a bench with enough space around it for the different exercises. The ideal is to have 20 to 30m² for a fairly complete home gym.
What equipment for a Home Gym?
The minimum is a tilt bench with a pair of adjustable dumbbells and a floor mat. Other equipment of interest to progress are half racks for squats and bench press, long bars and EZ bars with discs from 0.5 to 20 kilos, and a pull-up and dips station.
Which dumbbells to buy?
For practicality, bulkiness and speed during supersets, you should opt for good quality adjustable dumbbells. The initial investment is greater than conventional dumbbells, but the loads offered are more suited to your future progress. And the cost is ultimately much lower than fixed dumbbells. Not to mention the space saving.
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Last update on 2022-11-04 / Affiliate links / Some images are from the Amazon Product Advertising API