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One of my main motivations behind setting up my home gym was maintaining hygiene and saving time from the commute and chit-chat.
Here are some ideas on home gym set up as different levels: Level 0, Level 1, Level 2, Level 3
And here the most important home gym items that you should have!
Thus I started making my physique at home.
Yes, you will miss the on-the-spot guidance from gym trainers but when you are experienced enough you can make your own routines and workout.
Also, the solitude of a home gym is fun too. You don't need to care about gym dress, spending time on the road, or even gym aesthetics.
You can decorate your gym with any color you like, and put up any poster you see good!
With small sacrifices like that commercial treadmill or 1000 kgs of weight plates lying around - you can get freedom.
You can use those hex dumbbells, that foam roller, cable crossover, a multi-gym machine, or any weightlifting gear.
Another thing is, in many gyms, Olympic lifts are not allowed.
But in your home gym, you can do any weightlifting movements that you see fit.
Hopefully, this article will be of inspiration to you and you will slowly start making your home gym at your own convenience.
You can check all of our home gym equipment review-related blogs by clicking the item name in the box below!
What will you get from this home gym setup guide? And insight into home gym planning!
You will learn everything that you need to set up a basic home gym setup to something more professional.
However, I always focus on having the best affordable home gym set up and not the expensive ones.
Trust me, building a home gym on a budget is fun.
The best way to set up a home gym starts with determining a budget and understanding your health goals.
Consider what type of workouts you will be doing and what type of equipment will be needed to best achieve your goals.
For instance, if you prefer cardio workouts, you might need a small room or a corner of your home for the gym setup, whereas if you are more into yoga and bodyweight exercises, then a place that is big enough to spread out a yoga mat without any obstructions around will suffice.
Once you have determined the space and the budget, it is time to purchase the necessary equipment.
If you are on a budget, you can start with a few key pieces like dumbbells, a weight bench, and an exercise mat.
If you have more money to invest, you can add in additional equipment like a treadmill, elliptical machine, or home gym system.
Finally, arrange the equipment in such a way that you are able to move freely and comfortably in your home gym.
Make sure you have sufficient light and ventilation in the space, and that it is free from any obstructions.
With these simple steps, you will be on your way to setting up the perfect home gym for you!
Plyometrics and core training are two important components of a home gym.
Plyometrics is a type of exercise that involves quick, explosive movements designed to improve muscle power and endurance.
Plyometric exercises include squat jumps, jump lunges, and box jumps. Core training comprises exercises that target the core muscles such as the abdominals, lower back, hips, and glutes.
Core training is important for developing overall strength and balance along with improving posture and flexibility.
Core exercises like planks, crunches, and Russian twists help to strengthen the core muscles, allowing for better control and stability during day-to-day activities.
Plyometrics and core training are key components of any home gym set-up, as they help to improve overall physical fitness and make everyday activities easier. You might want to start with the low cost: stepper, plyo box to begin with.
When looking at the best exercises for a home gym, it is important to consider both cardio and stretching exercises.
For cardio, some of the best exercises to do at home include walking or jogging outside, jumping rope, using a boxing bag, or using a medicine or Swiss ball for functional exercises.
Additionally, plyometric boxes can be used to boost cardio endurance and power.
For stretching, resistance bands are great tools for pre-workout stretching and flexibility, while weight belts can also be used to help with exercises.
Also, make sure to incorporate stretching exercises into your routine on a daily basis for maximum benefit.
You can get a boxing bag and throw some punch - it will test your lungs a lot!
Another cool fact about setting up a home gym is, that you can crank up the music and nothing can stop you. And keep an air freshener, get proper ventilation, air conditioning in your cardio gym too. In India, our perspiration rate is really high.
For a home gym, core training and abdominal workouts include aerobics, and strength, and flexibility exercises. Aerobics can be done by running, jogging, cycling, swimming, rowing, dancing, and aerobics classes. Core and abdominal workouts might include core-specific exercises such as crunches, Russian twists, leg raises, medicine ball slams, and mountain climbers. Choosing the right amount of space for your home gym is essential to ensure you can benefit from the equipment you choose. Generally, it’s best to start small and begin with the basics. A single wall in a space that can be expanded upon is an ideal option, as it allows you to grow your home gym over time. The spot chosen should ideally be permanent, and the ceiling should be at least 8 feet high. This is enough space for most people to lift a barbell with plates overhead. Additionally, the room should be free from distractions so you can focus on your workout. A TV that is running Indian serials or a movie from the 80s will not motivate you! All in all, a spot in the house at least 10′ x 10′ is enough to fit a power rack, barbell, plates, and many other items. [If you want to know more about how budget-friendly a home gym can be, then visit here] When setting up a home gym, budget considerations play a major role in determining the type of equipment to purchase. I am not assuming you have lakhs and lakhs of rupees to make a home gym. But yea, not everyone is poor like me. So I will ask you to keep a minimalist theme and buy only what you need. However if the look and feel and posting on social media means a lot to you. Then get into decorating/designing the home gym crazy. For example, those with larger budgets may opt for higher-end fit-outs, such as advanced multi-gyms, while those with a smaller budget may prefer a simpler treadmill or other basic equipment. But like me, you want to consider this as an investment and build out slowly. A power rack, also known as a power cage, squat rack, or squat cage, is a large steel structure used in gyms to act as a spotter for free-weight barbell exercises. It consists of four tall upright posts, with two adjustable horizontal bar catches (also called 'supports', 'rails' or 'pins') on each side. This allows the user to place barbells between reps, making it easier and safer to perform exercises with heavy weights. Power racks are essential for any home gym configuration, regardless of their level of experience. For beginners, it provides a safe environment to perform exercises with heavy weights, allowing them to develop and grow their strength and confidence. For more experienced lifters, power racks provide the flexibility to do a variety of exercises and push themselves to the next level. If you have a small space like a basement or garage then you should check the height and length of the area before buying a power rack. It also allows them to perform squats and other exercises with absolute safety and stability. Moreover, there are various power rack models available in the market, ranging from low-budget options to more expensive ones with built-in additions such as a chin-up bar, a pulldown cable attachment, or pegs for storing weight plates. Further, many options combine power racks with Smith Machines and/or Functional Trainers. With these all-in-one machines, you can have access to a commercial gym within the same amount of space as a traditional power rack. Overall, power racks are an invaluable addition to any home gym, no matter the level of experience. Not only are they an essential safety feature, but they also offer the flexibility to perform a variety of exercises with heavy weights, allowing users to build strength and confidence. Power racks/squat stands/ squat racks are durable and definitely you will need one for your home gym journey. Dumbbells are an essential piece of home gym equipment with a plethora of advantages. With them, you can easily get a full-body workout and target specific muscle groups with resistance training. They are incredibly versatile and can be used for a variety of exercises, from simple bicep curls to complex compound movements like squats. In addition, they are usually more affordable than other types of weight equipment, and they are space-friendly, especially adjustable dumbbells. Some of the benefits of using dumbbells for home gym equipment include: A bench is an essential piece of equipment for any home gym. It's an adjustable piece of furniture that allows you to perform a variety of exercises to target different muscle groups. With an adjustable bench, you can isolate and work your muscles at different angles, increasing the incline to target the upper chest and shoulder caps, flat to target the middle chest, and declining to target the lower chest. Using a bench also offers great value as it is usually foldable and can be easily stored away. Furthermore, there are many different models available at various price points to fit any budget, making it a great addition to any home gym. With a bench, you can do a variety of exercises that can help you tone, condition, and build muscle, allowing you to reach your fitness goals faster. The Chin-Up Bar is an invaluable piece of equipment for home gyms as it allows for the essential exercise of pull-ups. Pull-ups are a great upper-body strength builder and no dumbbell exercise can mimic the movement of pull-ups. The chin-up bar is easy to set up, takes up minimal space and is very affordable. The chin-up bar also can be used for a variety of exercises, such as wide or close-grip pull-ups, push-ups, dips, and leg raises, allowing for a full-body workout with one piece of equipment. This makes it a great addition to any home gym, offering a variety of exercises in a small, affordable package. The chin-up bar is a great way to start building upper body strength and is an excellent complement to any home gym. It is a versatile piece of equipment that offers a range of exercises, builds strength, and uses minimal space, making it an excellent choice for home gyms.
Decathlon has a few pull up bars, some are great and some are not so ...
Today we will check out the best pull-up bars for home use in India. I ... The Lat Pull-Down Machine is an essential piece of equipment for any home gym. It is designed to replicate the same movements found in commercial gyms, allowing the user to target their back, shoulder, and arm muscles without weights. The Lat Pull-Down Machine uses a pulley system to provide a variety of different exercises, ranging from lat pull-downs to low rows. This versatility makes it a great option for those looking to diversify their workout routine and target different muscle groups. It is also a great tool for increasing core stability. All in all, the Lat Pull-Down Machine is a great addition to any home gym, offering the ability to target specific muscle groups, increase core stability, and increase the variety of workouts. The leg curl machine is a key piece of home gym equipment as it helps target and isolate the hamstring muscles in the back of the thigh. This exercise helps to strengthen and build the hamstrings, which play an important role in protecting the knee ligaments and improving overall lower body strength and mass. The seated leg curl machine is a great choice for beginners and experienced gym-goers alike as it is an easy-to-use and effective workout. It is an important piece of home gym equipment as it offers an effective and convenient way to build strength and muscle in the lower body. Treadmills: Treadmills are the most popular type of cardio equipment and are used for running or walking. They typically feature adjustable speeds, inclines, and intervals to provide users with a well-rounded workout. They also include features such as tracking programs for calories, time and distance, and heart rate monitors.
Why would you need the best treadmill in India for under 1 lakh? These treadmills are powerhouse and serves multiple people well.
How Much Electricity Does A Treadmill Use in India? It is not much if you are using the treadmill for 30 minutes a day! Exercise Bikes: Exercise bikes provide a low-impact cardio workout. There are a variety of exercise bikes, such as upright bikes, recumbent bikes, and spinning bikes, that offer different levels of resistance and allow users to perform different types of workouts. They typically feature adjustable levels of resistance, tracking programs for calories, time, and distance, and heart rate monitors.
Curious about the gym cycle with moving handles benefits? Then you will be surprised to know them and how they help you with cardio health. Steppers: Steppers provide a low-impact workout that is both effective and efficient. They are typically used to increase strength, balance, and endurance. They feature pedals that mimic the motion of climbing stairs and adjustable resistance levels, making them great for a full-body workout. Elliptical Cross Trainers: Elliptical cross trainers provide a low-impact workout that is both effective and efficient. They are ideal for those who want to increase their cardio fitness level without putting too much strain on their joints. They feature adjustable resistance levels and typically include tracking programs for calories, time and distance, and heart rate monitors. Stair Climbers: Stair climbers provide a high-intensity, low-impact workout that is both effective and efficient. They typically feature adjustable speed and incline settings and allow users to customize their workout. They also include features such as tracking programs for calories, time and distance, and heart rate monitors. Rowers: Rowers provide a full-body, low-impact cardio workout. They typically feature adjustable levels of resistance and allow users to customize their workout. They also include features such as tracking programs for calories, time and distance, and heart rate monitors. I am personally not into cardio workouts but you will need a lot of cardio workout routines so that you do not get bored. Having a lot of weight plates for a home gym can provide a number of benefits that can greatly improve your workout experience. Firstly, having a selection of weights to choose from enables you to progressively increase the difficulty of your workout as your strength and fitness levels improve. This adds an extra dimension to your workout, enabling you to push yourself and reach your goals. Secondly, having a lot of weight plates also allows you to perform a variety of exercises. For example, deadlifts, power lifts, squats, and a variety of Cross Training movements can all be done with the right weight plates. This ensures that you can stay motivated and excited about your workouts, as you can switch things up and incorporate new exercises into your routine. Thirdly, weight plates also come in a variety of styles and colors, meaning you can customize the look of your home gym to fit your individual style. This can be a great way to make your gym feel more inviting and enjoyable. Finally, investing in high-quality weight plates is essential for safety reasons. Cheaper plates are often made of plastic or vinyl, meaning they can be easily damaged and may not provide the stability needed for certain types of exercises. Investing in higher-quality plates, such as those made of cast iron or rubber, is essential to ensure your safety. I would suggest that you invest in some home gym flooring as well. You do not want these plates or cardio machines to damage your floor. The skipping rope is an excellent conditioning tool for an endurance workout, as it is lightweight, takes up almost no space, and is inexpensive. It works by providing continuous exercise and the ability to vary the intensity of the workout by increasing the speed of the rope turning. Skipping rope can be used for a variety of exercises such as jump rope jacks, alternate feet jumps, double-unders, and high-knee jumps. This makes it a great choice for aerobic conditioning as it gets the heart rate up, burns calories, and improves coordination. Skipping rope can also be used for strength training by performing exercises such as squat jumps, power jumps, and even jump lunges. All these exercises can be used to build strength, improve balance, and increase cardiovascular endurance. The purpose of using a battle rope for endurance work is to increase cardiorespiratory fitness, build muscular strength, and improve athletic performance. Battle ropes provide a low-impact cardiovascular exercise that can be done in a variety of spaces, with a minimum of space required. They are great for improving balance, coordination, and strength and can be used to work different parts of the body in a single session. Furthermore, the ropes can be used in different ways depending on the user’s fitness level and needs. For example, they can be used in different ways to target specific muscle groups, like biceps and triceps, or to increase endurance with longer and more intense sets. The ropes can also be adjusted using different weights and sizes, allowing the user to customize their workout to suit their individual needs. Ultimately, battle ropes provide a great way to increase endurance and strength without the need for expensive gym equipment. The primary function of a treadmill for a cardio workout is to help improve cardiovascular endurance. Treadmill walking or running can help reduce health risks by allowing you to exercise at a brisk pace for 30 to 60 minutes most days of the week, or a total of 150 to 300 minutes per week. In addition to burning off belly fat, the long-term effects of regular treadmill training can also help reduce visceral fat. While a treadmill is great for cardiovascular benefits, if you are training for a race, you may benefit more from running outside (for at least part of your training). A cycle is an exercise equipment designed to provide a complete cardio workout. Cycling, both indoor and outdoor, is effective in reducing overall belly girth due to its moderate-intensity aerobic exercises. For those looking for a faster way to burn calories quickly, a stationary bike is an ideal choice, as it can burn more than 600 calories an hour depending on the intensity of the workout and body weight. Furthermore, regular cycling may enhance overall fat loss and contribute to a healthier weight. In comparison to a regular bicycle, spin bikes and indoor cycles are designed to offer a more aggressive riding position, while stationary bikes are more upright. It is a low-impact form of exercise which uses large arm and leg motion to give the user a full-body workout. Lower Body Training:
Core training and abdominal workouts
Available Space - What is the ideal size for a home gym?
Available Budget
What are the most important pieces of home gym equipment? - What is needed in a home gym setup?
Power Rack - A must-need for home gym setups
I personally like dip bars, spotter arms, and lever arms as rack attachments.
Dumbbells
Bench
Chin-Ups Bar
Decathlon pull up bar Review
7 Best Pull Up bar for home India
Lat Pull-Down Machine
Furthermore, the Lat Pull-Down Machine can be combined with traditional weights and other gym machines to create a more dynamic and challenging workout.
Leg Curls Machine
Cardio Training Equipment Like a Treadmill, Rowing Machine Etc
8 Best treadmills in India under 1 lakh
Does treadmill consume a lot of electricity in India
What are the gym cycle with moving handles benefits?
Tons of weight plates
Home Gym Equipment for Endurance Workout
Skipping Rope
Battle Rope
Home Gym Equipment for Cardio Workout
Treadmill
Gym Cycle
Cross Trainer
A cross trainer (also known as an elliptical machine) is a great tool for cardiovascular workouts.
The arm and leg motion is designed to mimic a natural running motion, but without the impact to the joints that comes with running on a hard surface.
Cross trainers are great for burning calories and shedding excess weight, and they can be used for intense aerobic training.
Despite the unnatural movement of the machine, it is still an effective way to get a good cardio workout.
The range of features on each machine can vary, so it is important to look into what settings are available and make sure you're getting the right one for your needs.
A Bosu ball is a great tool for increasing flexibility and adding an extra level of challenge to workouts.
It is a round, half-dome-shaped balance trainer that can be turned upside-down, allowing users to perform exercises while standing on an unstable surface.
Its unique shape forces users to engage their core, while using other muscle groups to stay stable.
This helps to strengthen and improve balance and coordination, as well as increase flexibility and reduce the risk of injury.
Furthermore, many exercises can be performed barefoot on a Bosu ball, allowing users to get a good workout without the need for traditional weights or exercise machines.
A medicine ball is a weighted ball, typically made of rubber, that can be used for a variety of exercises and drills.
It can be thrown around, slammed, or held to help develop strength, power, and stability.
Medicine balls are especially useful for core and upper body exercises, such as twists, sit ups, and overhead slams.
They can also increase coordination and balance. In addition, they can help improve flexibility by providing resistance during stretching exercises.
By pushing against the ball with your arms and legs, you can increase the intensity of your stretches, helping to improve range of motion.
As a result, medicine balls are excellent for improving overall muscular strength and performance.
Ankle weights are small, weighted straps or bands that are worn around the ankles to add resistance to physical activities.
They are useful for flexibility workouts because they help to increase muscle strength by increasing the load on the targeted muscle group.
This extra load forces the muscles to work harder, allowing them to become stronger and more toned over time.
Additionally, the extra weight activates dormant muscles, allowing them to become more pronounced.
Lastly, ankle weights are a great addition to ab exercises such as leg lifts, V-ups, and bicycle crunches, as they target lower abs and oblique muscles and force your core to work extra hard.
Resistance bands are rubber bands that come in various sizes and can be used to strengthen specific muscle groups.
They provide resistance, allowing you to focus on working a specific muscle group harder, as the harder you pull or stretch the band, the more force you will feel.
The colour of the band is also an indicator of its strength, with darker colours requiring more effort to pull.
Resistance bands can help with flexibility training as they can be used to place muscles under tension for long periods of time.
This helps to increase flexibility and range of motion, allowing you to perform exercises with a greater range of motion and intensity.
Resistance bands also help to improve balance and stability as they help to maintain proper posture and form.
By using resistance bands, you can also target individual muscle groups to help develop strength, further improving your flexibility and overall fitness.
Using yoga blocks during flexibility workouts can provide numerous benefits to both beginners and advanced yogis. For starters, blocks can help to support range of motion, making it easier to safely settle into a pose.
Furthermore, they can be used to extend the reach of the arms, alleviate pressure from the spine, and help to support the back, hips, and head.
Blocks also assist with balancing postures, backbends, twists, and core exercises, and can help to deepen hip openers and hamstring stretches.
Ultimately, blocks are an incredibly useful and versatile tool to add to any flexibility workout.
Honestly, you do not need a complete home gym setup like a commercial gym. Do you use all the machines there?
Also training with free weight seem to increase T levels.(1)
So while you have many home gym options - I would start you with a bodyweight-only setup and then with a resistance band home gym setup and so on!
People living in small apartments focus on minimalist home gym setups.
A simple home gym setup will be best for you unless you have tons of free space.
I can not imagine if you are from a city like Mumbai.
Still, if you have a spare garage then you can build your ultimate garage gym.
So..let's start with level 0!
By following these steps and creating a home gym with bodyweight exercises, you can stay fit and get the results you want.Setting up a home gym with bodyweight exercises can be an incredibly effective and convenient way to build muscle and gain strength. Here are some steps to get you started:
These bands are designed to build strength, endurance, and flexibility. Resistance bands are a great way to set up a home gym as they are small, lightweight, and portable. They provide a great low-impact, full-body workout, and can be used for exercises targeting specific muscle groups. The bands come in different levels of resistance, from light to heavy, which allows you to gradually increase the intensity of your workouts. The bands can also be used with door anchors, which adds another level of versatility and allows for more exercises to be done. Resistance bands are a great way to create a full-body workout in the comfort of your own home and can be used to build strength and endurance.Resistance bands are rubber bands of varying sizes and levels of resistance that are used to supplement existing workout routines.
Adjustable dumbbells come in a range of sizes, allowing users to increase or decrease weight in increments of 2.5-5 lbs. This makes them incredibly space efficient and ideal for making consistent progress with exercises. An adjustable bench can be used to perform a variety of movements by adjusting its angle to either flat or incline and is sturdy, stable and does not require a lot of space. A pull-up bar is also recommended to complete this home gym setup, as it allows users to do chin-ups and pull-ups to hit their lats. When comparing and contrasting adjustable dumbbells and an adjustable bench with a pull-up bar, the major difference is the cost. Adjustable dumbbells tend to be more expensive than resistance bands, while adjustable benches can be found for both a moderate budget and a tighter budget. Pull-up bars are also typically more affordable than adjustable dumbbells and benches. The main advantage of an adjustable dumbbell and adjustable bench setup is that it allows users to replicate a traditional gym workout, while still being reasonably priced and space efficient.Adjustable dumbbells and an adjustable bench with a pull-up bar are essential elements of a home gym setup that can replicate a traditional gym environment.
The power rack is the core piece of equipment and can be used for squats, bench presses, deadlifts, rows, military presses and bicep curls. The barbell should be an Olympic barbell and should also come with enough weight to be challenging. Bumper plates may also be needed. The adjustable bench should be able to provide flat, incline, and upright angles. Optional components include a set of adjustable dumbbells such as Powerblocks or Bowflex SelectTech dumbbells.The components needed for a power rack, barbell set and adjustable bench include a power rack, an olympic barbell with weight plates, bumper plates, and an adjustable bench.
Starting a home gym can be an exciting endeavor and a great way to get in shape and reach your fitness goals.
The key is to start small and find a spot in your home to clear some space.
And you do not the expensive gym equipment brands - nope.
Begin with basic fitness accessories such as a fitness tracker, dumbbells, a jump rope, and a yoga mat.
It’s important to remember to be consistent and exercise on a regular basis.
To help with motivation, it may be useful to set a goal, such as feeling more energetic, getting down to a target weight, or achieving a certain lap time.
Find ways to add variety and you will be able to work out in your home gym for years to come.
I would like to point out a possible downside of having a home gym.
You need to spend a lot of time building it, a lot of time maintaining it and you will spend a lot of money too.
It is a rabbit hole that you can not come back from.
Thus always only buy what you will use.
You do not need the new shiny equipment.
Do not fall for the hype.
Still, the reasons, why a home gym is important, are very clear to me and I hope you will be on your way to making one very soon.
These goals will help to keep you motivated and on track to achieving your fitness goals.
Home gym setup cost in … Read more
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