As a working adult, we spend on average 8 hours a day sitting in our chairs. Not to mention, most of us continue to sit or if not, lie down even when we get home. Our bodies need the exercise, but when and where can we find time to do it? Not everyone is disciplined enough to wake up super early to hit the gym before work, and when you finally leave your office, you’re either too tired, or it’s too late, or you might have other plans made.
The best solution? Bring the gym home -- so you can have effective and efficient work out time, all in the comfort of your own house. But before we start, you need to know that home gyms aren't for everyone -- some people need to get out of the house or they simply can't be motivated enough to exercise.
So, if you wish to construct a home gym, do you have to spend a bomb for it? Not necessary. You can have your home gym for less money than you think. It’s all about inventing in the necessities and the right equipments.
Start with a quiet room
It’s hard to exercise in a busy environment where you can be constantly distracted by screaming children or unfinished pile of work. Hence, it’s important to build your home gym in a quiet space. Ideally, a proper room with a door would be the best. If not, you can simply have it at any corner of your house – just as long as there is minimal distractions.
Invest in a full-length mirror
Have at least one full-length mirror. It is crucial for you to observe your form and technique as you work out. This will help minimise injury and increase efficiency! Seeing yourself in the reflection may also motivate you to work out more.
Estimated cost: $100
Dress for it!
Before you even think of filling up your gym space, you need to be dressed for it. Just because you’re working out at home, that does not mean you don’t have to be appropriately dressed! A great sports attire will provide you elasticity, protection, minimize friction and absorb sweat. Don’t forget about your shoes! Protect your heels and get yourself a pair of good quality sport shoes dedicated for indoors.
Estimated cost for attire: $150
Estimated cost for sport shoes: $180
What is your objective?
Okay, so your space is ready, you are ready, but what about the exercise equipments? This really depends on what you are training for — weight loss, cardio fitness or strength training. However, know that whatever your objective is, you’ll probably still need a little bit of everything to achieve the best results.
Even if you are not into yoga, you probably should invest in a excercising mat. These mats are great for any static excercises, providing you with the right amount of friction and cushion. They are also extremely versatile – perfect for doing sit-ups, push-ups, planks and many more!
Excercise you can do with a yoga mat: read this!
Estimated cost: $20
Every home gym should own a set of dumbbells. Get either three weights you'll most commonly use, or one that allows adjustable sets. Adjustable dumbbells are compact and provide a wider range of exercise options.
Recommended weights for women: 2, 5, 10
Recommended weights for men: 5, 10, 15
Work outs with dumbbells: watch here!
Estimated cost: $100 (for a set)
A Stability Ball
In the past, exercise mainly focused on strengthening and bulking muscles. Unfortunately, that also means minimal flexibility. However, modern trainers today are different. That is why right beside your dumbbells, you should place a stability ball.
How to use a stability ball: see here!
Estimated cost: $30
Resistance bands may appear to be extremely useless, but there is actually so much you can do with them! Use them in their simplest forms for training resistance, or strap them to a table or a door and you can do 50 to 100 different exercises with them! For instance, lat pull-downs, standing chest presses, squats and shoulder-related exercises. Most importantly, they are light, compact and very value for money!
Ways to use a resistance band: watch tutorial
Estimated cost: $15
Big Ticket Items
If you really want one of those impressive and cool exercise machines: the elliptical trainers, spin cycles, or Bow-flex, you simply have to understand what you're getting into. For instance, running a treadmill is a totally different thing from running on a field. Of course, also be prepared to pay.
Estimated cost: $800 onwards
Having your own home gym has its pros and cons, but it is definitely achievable. When you finally got your home gym, don’t forget to do your Burpees -- It’s free of charge!
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