How to Start a Home Gym in a Small Space
Staying fit while cooped up in my house has not been easy. Quite frankly, if I had not taken action, I would have ended up coming out from quarantine needing a wardrobe overall. On account of all the weight added during this lockdown, deciding to set-up a home gym was the ultimate game-changer.
Why do you need a home gym? For starters, this will make it easier for you to perform a variety of exercises in a private space meant for working out. This means that when you are in your gym set-up, all systems go, and other house residents should not interrupt your work-out session. Unless, of course, it is necessary.
Now, this does not mean that you need a spare room for you to have a home gym. All you need to create a home gym is a few types of equipment and a set. Keep reading to find out how I set up my home gym without having a spare room.
How Small Can a Home Gym Be?
Your home gym can be the size of a mini coat closet, and you will still be able to work out and reap the benefits of working out from home. Basically, any space large enough to roll out a yoga mat onto can serve as a home gym.
The trick is to get work-out gear and accessories that can be rolled up or folded once you are done using them. However, you always need to leave you to work out equipment in your work-out space and not put it in a closet, as this will prompt you to exercise more often. You know what they say out of sight out of mind.
You need to find exercises that do not require specialized equipment to get done. The American Council on Exercise estimates the average space for using free weights is 20 to 50 square feet. At the same time, multi-gym equipment needs 50-200 square feet.
If you invest in folding work-out equipment, you may need less space than estimated. For instance, a folding treadmill will be able to free up space; then, you can use for yoga at a different time or instead of using the treadmill.
Things to Consider When Choosing the Location for Your Gym
Your home gym should be in a space conducive to exercise, or else your efforts will be wasted. You also need to consider other factors when deciding the best place to set-up your home gym.
Gym Equipment Size
If you intend to go all out and get gym equipment, you may need to look into setting up your gym in a spare room. On the other hand, if you only intend to use bodyweight or do yoga, then a secluded space in your living room or any larger public room will work.
In my case, I had to rearrange furniture to free up space. This helped to create space for my gym. You may be surprised how much space you have been wasting by laying out furniture in a relaxed manner. This may even enable you to create more space for a better-equipped gym.
Foot Traffic
It is difficult to work out with people crashing into you every few minutes. Being interrupted every few minutes can make it impossible to get anything done. Make sure you pick a space that is not regularly frequented by other members of your household.
It would also be unfair to block a walkway with your work out equipment. Or prevent them from using living space. Ensure your gym does not inconvenience the rest of your housemates.
Work-out Personality
Do you prefer to work out in a quiet space or a noisy space? If you like some kind of distraction when working out, you would be better off setting up your gym in the living room in front of the TV. This way you can work out as you watch the TV. I prefer to work out in front of the TV, so I set up my gym space in my living room.
On the other hand, if you prefer to zone out as you work out, then you need a private space without distractions for you to concentrate on working out.
Setting Up a Basic Gym With Minimum Equipment
A basic gym does not require any gym equipment for it to function like a gym. If anything, all you need is a yoga mat, a Bluetooth speaker, and a TV. Keep reading to find out how to set up a gym without any equipment.
Yoga Mat
This will help cushion your feet as you practice yoga or perform bodyweight exercises. Look for a thick padded yoga mat that is made from durable material. Additionally, make sure the yoga mat is large enough for yoga as well as other exercises.
Bluetooth Speaker
This is necessary for playing music. For some reason working out with music tend to make the session less strenuous. It could be because you are distracted mentally, focusing less on the strain of the exercises.
TV
A TV is essential for watching exercise tutorials to ensure your form is correct as you exercise. The last thing you want is to set yourself up for back pain after the exercise session is done. You can also watch movies, news, or whatever catches your fancy as you work out.
And if you want to be extra, you can get a standing mirror. This can work for you or against you. If you are impatient, the mirror will help you track your progress. But if you are impatient, the mirror will make you think you are not changing fast enough and, in the process, discourage you from exercising.
So how do you utilize a gym without equipment? Two words bodyweight exercises. These are the key to weight loss on a dime. All you need is a few core exercises, and you are good to go. Here are the main bodyweight exercises for maximum weight loss and muscle building.
- Planking
- Pushups
- Squats
- Lunges
- Leg raises
- Wipers
- Bench dips
- Burpees
- Pull-ups
- Gluta Bridges
- Donkey kicks
- Mountain climbers
- High-knees
- Side-kicks
- Calf-raises
Look for online tutorials before you attempt to try any bodyweight exercise that is new to you. It is crucial that your exercise form is on point to avoid injuring yourself. Always remember to stretch before and after you exercise to relax your muscles.
Choosing the Right Equipment for Your Home Gym
Once I decided to set up a home gym, I had to determine a work-out regimen that works out for me. This is essential as it will determine what equipment is necessary for your home gym. As I am interested in toning and building muscle, most of my gym equipment are geared towards weight training.
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However, cardio is also crucial for weight maintenance, weight loss, and heart health. For this reason, we will also be reviewing gym equipment that is essential for cardio exercises.
Basic Equipment for a Home Gym
Weights
These are great for muscle building. To ensure you get maximum bang for your buck, you can get weight sets with gradient weight plates. This way, you can use the same bar to get different weights using different plate combinations. This type of weight set will consume less gym space than using dumbbells.
Resistance bands
These tend to be as effective as using kettlebells or dumbbells. Using different exercises, you can use resistance bands to build muscle. They also tend to be cheaper, less space-consuming, and easier to use.
Cross trainer elliptical
This is the perfect substitute for a treadmill. It is mostly used by people who find treadmills to be too exhausting. You get the same benefits as if you were using a treadmill. The difference is an elliptical is gentler on your joints. At the end of the day, you will still get cardiovascular benefits.
Treadmill
This is the first equipment most people use when they go to a gym the very first time. If you are big on running, then the treadmill will be ideal for your home gym. And if you use a virtual reality running routes app, you can feel like you are running outdoors without having to battle the elements.
Exercise bicycle
With the recent popularization of spinning, you may have thought of getting one when you first decided to set up a gym. And rightfully so, spinning is known to be one of the most effective exercises if you are looking to lose weight. A thirty-minute session is enough to kick start the weight loss process.
Mini Trampoline/ Reounder
According to research carried out by NASA, jumping on a trampoline increases oxygen intake by 65%, benefits the body on a cellular level, works out the entire body, and burns more calories than all other cardio exercises. These benefits are definitely worth considering.
Now that you understand the different gym equipment, you can then work on selecting the ones you need for your home gym. First, determine your work-out goals and come up with a gym regiment that suits you. Next, you need to decide which equipment you need and whether they can fit your home gym space.
Believe it or not, you can set-up a home gym for as little as five hundred dollars. One or two gym equipment will help you achieve your exercising goals. Additionally, waiting until you have money to set up the gym will lead to procrastination, start with what you have and build onto it over time.
You do not need to get all the gym equipment discussed above. One of two will go a long way; for instance, you can get the treadmill or the elliptical or the stationary bike. All three types of equipment are great for cardiovascular exercise. Alternatively, if you have limited space, you can choose to run or jog outside. Or use a skipping rope as the benefits are similar.
How Much Does a Home Gym Cost?
For the most part, setting up a home gym requires a yoga mat and resistance band, and you are on your way to weight loss. However, if you want to take it a notch higher, then you can buy a few more items to make working out dynamic and more efficient.
With the items listed below, you will be able to work out form the comfort of home just as you would if you had a gym membership. And considering how much you will save in terms of time and membership fees when working out from home, this is a worthwhile investment.
| Gym Equipment | Price |
|---|---|
| Dumbbells | $200 |
| Adjustable bench | $120 |
| Pull up bar | $90 |
| Resistance Bands | $20 |
| Kettlebells | $100 |
| Jump rope | $50 |
| Yoga Mat | $50 |
| Ab Wheel | $15 |
| Elliptical/ Stationery Bike | $200 |
| Treadmill | $1,000 |
| Squat Rack | $450 |
| Mini Trampoline | $250 |
| Total | $2,550 |
Conclusion
While having a home gym is not mandatory, having a dedicated spot for working out can make it easier for you to fall into a routine of spending time in the space working out. This will ultimately lead to positive changes in your health and body in the long run.
If you are worried about spending money, you can always start by getting one gym equipment and keep building your gym over time.
Plan your space to be able to use it and furnish it effectively. This will enable you to visualize the process of creating your gym. The result will be a better-equipped home gym that you can use to reach your goals.