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Everything you need for a basic home gym

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https://www.popsci.com/story/diy/set-up-basic-home-gym/

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Everything you need for a basic home gym
You don't need to buy a bunch of gym equipment to get a great home workout. Here's what you'll need to set up a minimalist home gym.

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Your goals with home exercising

Your goals with home exercising

Consider what you're trying to achieve.

  • If your goal is general health and well-being, a pleasant stroll is sufficient.
  • If you want to lift heavy weigh...

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Heavy kettlebells

Heavy kettlebells

Two heavy kettlebells are the next best thing to a bar and plates. A weight of between 20 and 24 kilograms (45 to 52 pounds) is recommended.

By using the kettlebells individually or togethe...

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Resistance bands and a stick

Resistance bands and a stick

Two kettlebells might not be enough resistance for movements like squats and deadlifts. Some resistance or pull-up bands can increase resistance when you do "sumo-style" squats and de...

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Gymnastic rings

Gymnastic rings

Gymnastic rings or suspension straps can be used to do pull-ups and rows. They are also used for some ab exercises.

Both gymnastic rings and suspension straps can be mounted to a sturdy doo...

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Expanding your gym

There are always pieces you can add to your gym, depending on your goals.

  • If you have space, a barbell is the best thing you can buy. Up to 225 pounds is suitable for an average pers...

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Workouts inspiration

Gear will only be as good as your knowledge of how to use it safely and effectively.

  • Reddit's Bodyweight Fitness community has put together a fully-scalable bodyweight routine.

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SIMILAR ARTICLES & IDEAS:

The real benefits

Working out at home is a tricky concept and can be harder to execute when the couch is right there in your view.

You can gain a lot from giving physical activity a real place of privilege in...

Home exercises can help

It's tough to build a lot of strength or otherwise make progress without the incremental weights you find at a gym, but a few inexpensive home tools and specific movements can go a long way.

It is important to ensure that you prioritize compound movements that work muscle systems, not individual muscles. You'll get a lot more done in less time if you focus on bigger movements - squat, bench, deadlift, row, overhead press.

Lower and upper body movements

Goblet squats and squat jumps are great for your lower body when you only have dumbbells. You could also try lunge variations, split squats, step-ups, and deadlift variations.

For your upper body, you could do some chest presses, pushups, row variations, curls, tricep extensions or pullups (if you have a pullup bar installed in a doorway.)

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High-intensity interval training (HIIT)

Any exercise can be a form of HIIT, if it follows a specific regimen where you vary your speeds and intensity when doing it.
Example:

  • Jogging light...

HIIT home workout

HIIT workouts generally only last about 20 minutes, which makes them attractive for busy people (most of us).
A 20-Min HIIT home workout:

  1. Dynamic Warm-up
  2. Bodyweight Squats
  3. Push-ups
  4. Star Jacks (or other dynamic exercises)
  5. Inverted Row (or other pull exercises)
  6. Plank (or other core exercises).
  7. A stretching to cool down.

CrossFit definition

It's a training philosophy that coaches people of all shapes and sizes to improve their physical well-being and cardiovascular fitness through varied and challenging workouts.

Each day, t...

Scalable based on your skill

Every day there is a particular workout prescribed that is completely scalable based on your skill. For example, if the workout calls for barbell squats with 135 pounds but you can only do squats with the bar (45 pounds), then that’s where you’ll start.

CrossFit is perfect for...

  • Beginners to weight training: If you have never weight trained before, CrossFit is a great place for you to start, provided you have a great coach.
  • People looking for support and community: Every CrossFit gym has a really tight-knit community feel to it.
  • Fitness fanatics: The general protocol is 3 days on, 1 day off, but many CrossFitters end up at the gym more frequently. 
  • Masochists: You’ll often be in situations where you use all your effort to finish a workout and continue to push yourself beyond.
  • Former athletes: You get to compete with people in your class and go online to see how you did against the world’s elite CrossFit athletes.

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