We all hit that point where we need to address our health a bit more closely, but there will always be something that gets in the way, and usually it’s time and/or money.
Gym memberships and exercise classes can be such a sizable part of our paycheck that we would almost rather use that money to do things we enjoy instead of something we feel we need to do.
Instead of paying for a monthly gym fee where you’d feel guilty for not going every couple of days, why not invest in a home gym? You’ll get to exercise and not have to drive all the way to the gym.
And you don’t even need to have an all-purpose home gym, you just need some of the basics.
When you look at the classic bodybuilders from the 20th century, many of them did not have a lot of sophisticated equipment, they knew what exercises worked best and they spent their time (and energy) on those.
If you’re looking to truly build muscle, you go for compound exercises. These are exercises that work more than one muscle, and they can be done with the most basic of equipment. Let’s build your home gym:
The Bench & Rack
For the vast majority of your exercises, all you need is a bench and squat rack. The popular 5×5 routine shows that all you need for gaining strength is the rack, the bench, and an Olympic barbell with weights.
From here, you can do your key movements, such as bench press, bent-over row, dead-lift, shoulder press, and the squat.
Squats are a vastly underrated move in building muscle because people don’t do them properly but they are a vital way to build, not just your legs, but your back, shoulders, and even your core.
For a way to gain strength naturally, this is a great start to your home gym.
The Pull-up Bar
For those that don’t have space for a squat rack and bench, a pull-up bar will also grant you a solid workout. The many variations of pull-ups can work every part of your upper body, but it can also work out your core too.
Long forgotten about, but gravity boots were really popular in the 80’s. By attaching them to the bar, hanging upside down and doing sit ups in their many forms, you are not only working your core from every angle, but by doing it upside down, you are increasing your range of motion as well as realigning your spine.
Just hanging upside down after your session will help blood flow and can be quite relaxing once you get used to it.
The Dumbbell Set
The classic set of dumbbells are great for chest presses, chest fly’s, and of course work your biceps and your triceps.
If you’re looking to get your arms more defined for sleeveless weather, you may want to have a pair handy. Here are the best adjustable dumbbells for your workout to look at.
Adjustable dumbbells are easy to store, easy to transport, and are great if you have a spare 10 minutes while waiting for your food to cook.
They’re very handy if you don’t have much time or the alternative, have a busy home but still want to get a quick bit of strength training in.
Combined with barbell training and building strength, dumbbells are a great way to get some more definition.
Jump Rope
While we have focused on the strength side of things, the cardio aspect is important to maintain a healthy heart so you can continue to increase the length and voracity of your workouts.
A jump-rope is such a vital part of any cardio training. It promotes focus, speed, agility, and coordination.
Foam Rollers
Working out at home by yourself means that you need to pay attention to every move and make sure that you’re not overdoing it in certain ways.
Injuries and even just soreness happens from time to time, so it’s not a bad idea to have foam rollers handy to help get over soreness quickly, or if you’ve got an old injury that needs working through.
Get into the habit of using it as part of your post-exercise cool-down, and if you can bear a cold shower, that will work wonders for reducing inflammation and potentially speeding up recovery!
