Are you someone who has NO time to hit the gym even though lockdown is almost over? If YES, then this article is for YOU!
Establishing a home gym is a great way to overcome the issues mentioned above. If you are looking for a way to set up a customized home gym in a cost-effective manner, look no further!
In this article, we will discuss the various benefits of a home gym. This is a comprehensive article that will explain how to plan for it, what equipment you need, how to design it, and how to construct it in an economically efficient manner.
3 REASONS WHY YOU SHOULD CONSIDER HAVING A HOME GYM
Are you still unsure about the benefits of having a gym at home? Here are three compelling reasons why you should reconsider.
A home gym has some advantages that a commercial gym does not, just as making a cup of tea at home is more convenient than waiting in line at a crowded tea shop.
If you don’t have to battle the heat and traffic to get to your gym, you will be more motivated and energetic to work out. Not only that, a home gym is accessible 24 hours a day for all seven days of the week. Thus, it will be easier to fit workout time into your otherwise busy schedule.
2. Fewer Germs
Are you worried about the hygiene at the gym? You may have become more aware of the disease and germ transmission after the pandemic, or you may have always disliked using the equipment after hundreds of people sweat on it.
Having your gym eliminates this concern, it is YOUR equipment, and you would know when it was last cleaned.
3. Saves Money
Today, health and fitness have become an essential part of our lives. Having a home gym will save you money on gas, fitness membership fees, and trendy workout clothes.
The benefits of exercise include stress relief, anxiety relief, and a boost in self-confidence. But you won be alone if going to the gym makes you nervous and anxious? You won’t go to the gym even though you spent a lot of money procuring that membership.
A home gym can help you save money because you will always want to work out in your comfort zone.
HOW TO SET UP YOUR HOME GYM
Here’s a spoiler: It is not expensive or time-consuming to build a home gym.
Step 1: Determine Your Goal
Having a clear understanding what you want from your home gym will allow you to be more accurate in budgeting.
What are your objectives, for example, losing weight, improving cardio fitness, increasing your strength, bulking up your muscles, or improving your performance?
Step 2: Determine How Much Space Is Available
Aside from equipment for every budget, there’s also equipment that fits any size of space. So If you don’t have an entire room, a small corner can also be converted into your home gym!
A good home gym should have three sections:
- Strength training,
Step 3: Cardio Training Equipment
Cardio is one of the best activities to strengthen your heart and burn calories!
This is one of the most essential pieces of equipment that you can introduce in your gym. However, if you have a tight budget or lack of space; you can avoid buying it.
Fitness centres typically have ‘commercial treadmills’ which are strong enough to handle all
types of people. They are designed to be used all day long without overheating or ill-performing equipment.
For a limited budget, a semi-commercial or domestic treadmill will be a good buy.
Commercial Treadmills range from ₹104,997 INR to ₹125,000
Domestic Treadmills range from ₹17,000 to ₹90,000
Tip: While selecting a treadmill for your gym, invest in the one that has a warranty. You can learn a lot about treadmill durability from the security provided by its manufacturer.
Cycling is a low-impact workout that burns body fat and helps you lose weight. In comparison with treadmills, spin bikes take up less space.
In an article published in exercise bikes, it is stated that spin bikes are far more durable than treadmills.
Commercial Spin bikes range from ₹45,000 to ₹1,00,000
Domestic Spin bikes range from ₹10,000 to ₹26,000
Tip: There are many benefits to belt drive over chain drive, including being quieter and smoother
3. CROSS TRAINER
Using an elliptical trainer or cross-trainer, one can stair climb, walk, or run without causing excessive pressure to their joints, thus reducing their risk of injury.
It was recently reported in a home fitness article that the elliptical trainer could target your upper and lower body simultaneously. In contrast, the spin bike has a focus mainly on your lower body.
Commercial Elliptical Trainer range from ₹52,800 – ₹70,000
Domestic Elliptical Trainer range from ₹8,000 – ₹35,000
Step 4: Strength Training Equipment
If building lean muscles if your goal, then strength training is necessary.
A bench has to be adjustable if you do decline, incline, or flat bench exercises. Consider this as one of the most basic requirements for strength training and conditioning. It can be used while working out your chest, hamstrings, back and many more areas!
Range: ₹25,000 – ₹125,000
Tip: While investing in an exercise bench, choose a multipurpose bench that is adjustable.
Fixed Weights: They are named because they are fixed weights that are usually sold in pairs. They are incredibly durable and extremely convenient; however, they are considerably more expensive.
Adjustable weights: Dials are used to adjusting the amount of weight on each dumbbell, and a safety lock prevents the dumbbells from falling off. They are more affordable and occupy less space; however, they must be adjusted when needed; some adjustment time is required, which can break the sync.
Fixed Weights: Minimum range is ₹75/kg and the Maximum range is ₹145/kg
Adjustable Weights: ₹5000-₹35,000 depending on the number of variable plates
Tip: Hexagonal dumbbells that are made of rubber or neoprene and can cause minimal damage to the floor.
3. BARBELL ROD
Exercises like shoulder press, bench press, squat and bent over barbell rowing, as well as deadlifting, can be done.
You can perform multiple types of exercises on the multigym for each major muscle group.
The main advantage of a multigym is that they do not take up much space in your home. They are designed to fit into small corners and do not take up a lot of space.
Range: The price may vary depending on the number of functions the machine can perform. It can be from anywhere between ₹45,000 – ₹2,75,000
Step 5: Abdominal Workout and Recovery
You don’t need many types of equipment to train abs. A yoga mat or a gym ball will do the trick.
Step 6: Additional Home Gym Requirements
Step 7: Gym aesthetic
Here are some things that will make a workout more pleasant. You can choose to buy them depending on your budget since they are not gym essentials.
1. Rubber Floormats
You can easily install this flooring because it is square and comes in interlocking pieces. This flooring cushions your body while performing core exercises and protects your floors as well.
It is not uncommon for dumbbells to fall on the ground during a strength training session. It always happens to me! It is possible to avoid damage to the floor by using rubber mats.
Proper form is vital during workouts. In a home gym setup, you are your instructor! Using mirrors while you exercise is the best way to watch your posture and movement.
3. Air conditioning
If you have a well-ventilated gym with clean air, then probably you will not need an AC. If you live in an area with a lot of pollution or noise, an AC will benefit.
4. Music system
Research has found that music can elevate your mood and motivate you to endure physical discomfort.
5. Air fresheners
Gyming is all about sweating! This sweat can, however, make your home gym stink with its lingering musty and stale odour. Install automatic air fresheners that automatically spray aromas every few minutes, so the entire area always smells good.
You May Also Like To Read:
Home gyms are a long-term investment in your health. By setting it up, you are taking steps towards reaching your fitness goals.
Although many people believe that home gyms are costly, they are very affordable. It is possible to set up a home gym within one lakh! Ultimately, it would help if you can decide how much money you could invest and begin working on it.
Let us know in the comments if this article has successfully motivated and convinced you to open your home gym!