You know strength training is important, but many find it difficult to make time to get to a gym or cover the cost of membership. If you find yourself in one of these situations, you may be able to work around it by creating a gym at home.
A home gym will give you more time flexibility and it can be done with a surprisingly modest budget. It is also a great way to encourage the entire family to get fit. Start with a clear idea of what you want to buy and how you will use it.
Before you begin doing curls in the living room, there are many things you will want to consider. Budget, space, and activities that keep you most motivated will need to be decided in advance.
Be aware of space constraints in the room you will be using. Look for a place that is spacious, well-lit, and clutter-free. It should be free of hazards for you and other people in your home. The placement of the equipment in the room should also not pose a danger to them. The size of the room may also dictate what type of equipment you should consider. Know where you want to set up your gym before you shop for your equipment.
Keep in mind that certain areas of your home may be more prone to getting damp or moldy, dusty, or extremely hot or cold. They will not make ideal exercise locations.
It is important to invest in proper equipment, but choose wisely. In some cases, you may be able to substitute expensive equipment with alternatives, but in most cases, you cannot. Quality rules, so do not shy away from a more ideal product because of the sticker price. Remember, this one time investment will often cost less than a year long gym membership.
Some equipment is limited to a single type of exercise while others may offer a variety of exercise options. Keep in mind what will motivate or de-motivate you. Is the equipment too complicated to adjust? Are the exercise options too limited for your advanced exercise program, or are there too many bells and whistles for your basic exercise preferences?
Basic equipment needs for a home free weight program include:
You may also be considering a multigym. It is more expensive, but it is a good alternative for someone who is just starting out. Free weights require you to know certain activities, but a multigym is designed to assist you through specific exercises. The downside is that a multigym has a limited variety of exercises, which may leave you feeling bored as you progress.
Equipment is available at sporting goods stores, discount stores, small athletic equipment retailers, and through websites. Visit some stores to find options that feel best for you.
If you have not worked with weights before, a trainer can teach you a program. Some trainers will also come to your home and suggest ways to use the space to your advantage. Find a trainer through referrals from friends, gyms, or websites. Always check credentials and interview candidates to find a comfortable rapport.
A cheaper alternative is to work from a book, DVD, or website.
Remember, too, that if you are starting an exercise program, you may need to
talk to your doctor first. This is especially true if you are older, have a family history of heart disease, or have other risk factors, like diabetes,
high blood pressure.
Always consider safety. Use weights and all your equipment properly. It is the best way to get the most out of your investment.
American Council on Exercise
Family Doctor—American Academy of Family Physicians
Public Health Agency of Canada
A strength training program for your home. American College of Sports Medicine website. Available at: http://www.acsm.org/access-public-information/articles/2012/02/02/a-strength-training-program-for-your-home. Updated February 2, 2012. Accessed November 13, 2014.
Fit facts: how to design your own home gym. American Council on Exercise website. Available at: http://www.acefitness.org/fitfacts/pdfs/fitfacts/itemid_2588.pdf. Published 2013. Accessed November 13, 2014.
Last reviewed November 2014 by Michael Woods, MD
Please be aware that this information is provided to supplement the care provided by your physician. It is neither intended nor implied to be a substitute for professional medical advice. CALL YOUR HEALTHCARE PROVIDER IMMEDIATELY IF YOU THINK YOU MAY HAVE A MEDICAL EMERGENCY. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with any questions you may have regarding a medical condition.
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