Advice from the Experts: Creating the Perfect Home Gym

Every year more and more people are deciding on entering a healthier lifestyle, whether it is getting rid of bad habits, changing their diet, or starting exercising.

We all know how good exercise is or how beneficial it can be for us; it generally improves our body function, mental health, and, my personal favorite, exercise as a stress reliever; some enjoy a nice run, others like to hit the gym, do a workout routine at home, or maybe something a bit different, like a specific sport.

What are the main benefits of a home gym?

There are several benefits of a home gym. The most beneficial factor is it saves time. Membership gyms understand that if a person lives too far away from the gym, that member is more likely to quit than someone who lives just a few miles away.  

Next, home gyms save money. There is more money to pay upfront, but once the gym products are paid for, they are yours without any additional payments. Gym memberships will continue until the membership is over. Buying equipment versus paying to use it is like leasing a house or buying one.

Another benefit of a home gym is 24/7 access. Not everyone has access to membership gyms during their operating hours. Owning a home gym allows you to access your workout equipment any time of day or night. 

Not everyone is comfortable working out in a public facility. The privacy of a home gym is another great benefit.  

Lastly, anything to help reduce excuses to avoid workouts is an excellent benefit of a home gym. Saving time, saving money, 24/7 access, and absolute privacy are great ways to eliminate excuses for avoiding your workouts. – Scott Gutschke from Gtech Fitness

How can you design a home gym in a small space and what are the essentials you would need?

Obviously when space is limited, you need to maximize the space with a small footprint. Multifunctional pieces of equipment are ideal for a small space. The FITBENCH FREE contains all the essentials you need for a workout—dumbbells, kettlebells, slam ball, and resistance bands all neatly packed into one functional piece of equipment. In addition to storing the equipment, each piece can be easily accessed on each side and end of the bench. The bench’s multi-wheel mobility, allows a user to move it out of the way when complete with their workout and  quickly roll it wherever it needs to go. The FREE itself is extremely lightweight, so it can be moved from a room to a garage to the park or beach to find a new training space. The best part, the FITBENCH FREE is made 100% in the USA!

Another great tool, the YBell, combines a dumbbell, kettlebell, double-grip med ball, and push-up stand in one piece of equipment, making more exercises possible with less equipment. – Tracee Meyers from FITBENCH

How can you make sure to exercise correctly when working out at your home gym?

The most important thing to remember is that the workout should be correct for you. Not everyone will feel great back squatting or deadlifting. So, don’t feel like you have to do specific movements to get the most out of your home gym. 

When you find the right movements for you, learn how you should execute them. You could hire a local coach for one hour. Or, spend some time on YouTube. Take your time with each lift. You’ll avoid injury while getting each move down correctly.  – BJ Ward from Born Fitness

Could you give us some tips on improving posture at home?

A simple yet effective way to improve your posture is to do the shoulder blade squeeze, especially when you are sitting for long periods of time. It’s actually a natural reaction to a sore back – simply straightening your spine and pushing your shoulders back as if you’re trying to get your shoulder blades to touch. The idea is to feel a slight stretch across the front of your chest and a squeeze in your back. Hold the position for a moment and then release. – Jacob Montoya from FitSW

What are the essentials you would need to become a home fitness trainer?

  • Being in the mindset of fitness training.
  • Utilizing the space to perform fitness training.
  • Having a distraction-free open-space.
  • Knowing the proper muscle groups to target and train each day.
  • Getting the proper nutrients to fuel the body before and after a good workout session.
  • Get plenty of rest afterwards so that your muscles can replenish and refresh.
  • Knowing how to train your audience if the home fitness training session is a virtual meeting.

Matt from Confessions of the Professions

What is the best way to motivate all the family to work out together at home?

Half of the effort of motivating someone to work out is just getting them to show up! But you don’t even have to go anywhere special to have a fun, engaging experience with your family in a workout. Try taking a virtual live class from home. Choose something that can cater to all levels, like yoga or cardio dance. Even better, you and your family can try 4 live classes with Bande Fitness’ 7-day free trial! – Amaya Becvar from Bande 

How can you improve your fitness this summer?

The best way to improve your way to fitness this summer is to simply stay motivated and get into a routine. Set a goal and take the proper steps to reach that goal. Make sure you are eating the proper foods and maintaining a healthy diet. Also, make sure you are getting adequate rest. Last but not least, choosing the right store to buy your gym equipment from is key, you want to find one that’s super personable and helpful like Top Fitness! – Patrick Halloran from Top Fitness Store

What are the benefits of practicing yoga at home and what essentials do you need?

Having a yoga practice at home allows you the freedom to practice in a comfortable environment. You also get to practice whenever you want. You can set a schedule that you can ensure you’ll commit to because it’s convenient and accessible. When meditating at home, you can choose how long you want your practice to be. There are plenty of meditation scripts on youtube and Spotify. You can also meditate in silence and repeat a mantra, or sound or phrase that you repeat, that helps you concentrate. – Alex Tran from Schimiggy Reviews

What are the best CrossFit routines and equipment you can use in a DIY home gym?

The “CrossFit at Home” gym can vary dramatically depending on budget and space, whether it’s in the garage, living room, or outside. At the bare minimum, a set of kettlebells (light/medium/heavy) will take you far. Don’t forget warm-up and mobility equipment like bands, rollers, jump rope, and poles cut from PVC pipe! Next would be gymnastics equipment: dip and pull-up bars and stackable boxes you can jump on. Ideally you’d build the pull-up bar into the wall or into its own rig, ensuring you have enough head and leg space for kipping and muscle-up practice. At this point you can do the majority of prescribed CrossFit WODs. Lastly, if budget and space allows, buy a barbell with a set of plates and rubber mats (horse stall mats work great and are cheap), squat rig, bench, a set of dumbbells, and a rower. With all of this you will be as prepared as any CrossFit Games athlete! – Miles from Foundation Crossfit

What exercises can you do at home to practice your golf skills?

If you could only do one exercise to help you improve your golf game and skills, we would definitely suggest the good old squat!  Whether it’s an air squat that only uses your body weight or a barbell squat, increasing your lower body strength is a simple but effective way to increase your swing speed and generate more club head speed to start crushing the ball down the fairway. – Brian Peña from Red Birdie Golf

How can you incorporate a jump rope in different home workouts?

There are a wide variety of home workouts one can accomplish with a jump rope. The best part about a jump rope is it doesn’t require anything but the motivation to get started. You can do squats, jumping jacks, and so much more! Spice your workouts up with a weighted jump rope to start building muscle. – Nathan from Elevate Rope

What are the best functional exercises to do at your home gym?

Functional exercises help improve your ability to perform everyday activities. While some functional exercises require specialized equipment, there are many that can easily be done in your home gym with just a few simple items. For example, squats and lunges are two functional exercises that can be done with just your bodyweight. If you want to add a bit of resistance, you can hold dumbbells or a kettlebell while you perform these movements. Another great functional exercise is the push-up. By varying your grip, you can target different muscle groups and make the exercise more challenging. In addition, push-ups can be done virtually anywhere, making them a convenient option for those who don’t have access to a gym. These are just a few of the many functional exercises that you can incorporate into your home gym workout routine. – Kelly Rusk from My Top Fitness

What equipment would you recommend for practicing playing football at home?

We recommend a ‘Solo Close Control and Skills Football Training Aid’. It’s a relatively simple device with an adjustable strap that fits a range of footballs attached by a bungee to a Velcro wrist strap.

You won’t need a lot of space to practice football at home. It lets you focus on your shooting, passing and ball control without annoying neighbors or ruining your dad’s bedding plants! – Sam from 5 a side football leagues

What is the best way to practice boxing at home?

Practicing Boxing at home can be done. The basic skills of boxing include stance, the jab, the cross, the hook, and the uppercut punches. The proper Boxing Stance is to lead with the shoulder opposite of your punching hand, right-handed boxers should position their left shoulder toward the target and vice-versa. Your feet should be positioned shoulder-width apart and position your feet at a 45-degree angle toward your intended target. You should always keep your knees and hips slightly bent and place your elbows close to your sides and use your forearms to shield the chest.

You should always keep your glove at shoulder height and position your right glove underneath the chin with the wrist turned inwards. Once you master these, it’s time to hit the heavy bag. Using a heavy bag is great when you’re alone, use a 3-minute heavy-bag-round and rest 30 seconds in between each minute.

For example, in Round 1 use your jabs only. In Round 2 use your double jab-cross. In Round 3 use the jab-cross-hook, in Round 4 any four punches work. In the last two rounds, Round 5 will have any punch combination, with 180-degree semi-circles around the bag between combos, and for Round 6 non-stop punching at 60% of full power. Shadow boxing can improve your boxing technique, strength, power, speed, endurance, rhythm, footwork, offense and defense, and fighting abilities. – Roberto Villa, CEO of FightBook MMA

THIS ARTICLE WAS FIRST PUBLISHED HERE

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