Do you want to start strength training but don’t have enough money? Or do you need more space? Or maybe you’re new to callisthenics training and don’t want to go out of your way to find a good gym.
Well, I’ve got good news for you! You can build your home gym. And believe me when I say that it’s not as hard as you think–it isn’t. All you need is a little space, some cheap and easy callisthenics equipment, and a little bit of motivation to get started!
In this Article
Why Should You Build A Home Gym In The First Place?
There are many reasons why you should build a home gym in your spare bedroom, basement, or anything else that’s big enough to fit the equipment you need. First of all, it lets you get the best workout of your life at any time of the day!
You don’t have to wait for someone to be accessible at the gym, and you don’t have to go out of your way to travel there either. Just go straight home from work and train hard!
Second, it saves a lot of money. Gym memberships nowadays are costly and can cause a massive dent in your savings over a long period. However, a home gym will pay off within the first year if you use it enough.
That’s because you won’t be spending money on just the membership–you’ll also be saving money on gas, food (if you work out right before or after work), and anything else that goes into working out at the gym every single day.
What Factors Do You Need To Consider When Choosing What Equipment To Buy For Your Gym?
You need to consider several things when choosing what equipment to buy. These include:
This is the first thing you need to think about. The equipment you choose needs to fit in your house or apartment without being too big.
Remember, you don’t have to be a genius when it comes to this–your gym doesn’t have to look like a professional gym.
It can just have a few bars and dumbbells that are easy for you to reach and use. You want to make sure that the equipment you choose fits in your room and doesn’t take up too much space or get in the way.
Your Training Goals –
Training goals are fundamental, especially if you want to get the most out of your home gym.
Make sure you can use the equipment you buy for all of your training goals, whether it’s working out at the bar to get bigger, using it for callisthenics training to get stronger and faster, or using it as a chest press look better in a tank top.
Also, make sure you choose the right equipment for your goals. If you want to get bigger, for example, you will need a pull-up bar--but if all you care about is looking good, then a Smith machine will suffice (as long as it's for chest press).
Your budget is another factor that can make or break your home gym. You don’t want to spend a fortune on this project, and I’m sure you don’t have one.
That’s because you can build a home gym with just a few hundred dollars worth of equipment if you know what to do, where to look, and how to shop around.
Now that you know what equipment you need to buy, here are the essential pieces of equipment that every home gym needs:
Resistance bands are an excellent tool for working out. They’re great for isolating specific muscles, and you can use them to work out the core when you turn them into resistance tubes, and they allow you to work out anywhere since they come with their door anchor.
Gymnastic Rings are the best for working out the biceps. There are different kinds of weights that you can put on them, but I recommend going with 5-10 pound weights. You can use these to do push-ups or dips, but you can also use them to work out your shoulders.
Just grab an overhand or underhand grip and squeeze the dang thing! You can also wrap them around something else to work out your back and arms simultaneously.
A suspension trainer is an excellent tool for strengthening your lower body and core. It will help you build muscles in your legs and lower back without being on the ground.
To use it, you set it up in the spot where you want to work out, then step on the platform. The resistance is activated when the weight goes down, so as long as you don’t do many reps or stand on a rock-hard surface, there shouldn’t be any problems.
Dumbbells are a great way to work out your upper body. You can use them to get more extensive or robust, but the most effective way is by doing ol’ fashion bodybuilding exercises like bench press, shoulder press, and squats.
Dumbbells are also great for working out your core if you do exercises like the plank at home. Resistance Bands and Dumbbells can also be used together as you see fit.
Barbells are a must-have for any home gym. There are several different types of bars, but I recommend going with either a westside bar or the standard power bar (which is cheaper than the westside).
These bars can do squats, bench presses, and other bodybuilding exercises. They’re also great for ironing out techniques by doing them with a spotter.
How to build a callisthenics home gym?
Finally, if you want to build a callisthenics home gym but don’t know where to start, here are two methods you can use:
Method 1: Build It Yourself!
It is the easiest method because it requires very little equipment and doesn’t cost you anything. You can start with a single dumbbell or band and work your way up with the addition of more things like a bench, rack, etc.
This method will only get more challenging as you go along, so make sure to take things piece by piece and always incorporate them into your workouts somehow.
Method 2: Build It Like Iron Gym!
Iron Gym sells a variety of pre-built home gyms (which can be pricey), and most of the ones they sell come with a mirror and bench. In addition, you can get some dumbbells, bands, and barbells to work with the rest of your equipment.
I recommend this method if you’re on a budget or don’t want to spend too much money on your gym.
HOW TO USE THE HOME GYM?
Now that you have a home gym set up, it’s time to know how to use it. First, of course, everyone wants to get stronger, look better, or feel better. But the problem is that most people don’t know how to get the results they want.
They don’t know how much weight to use, who should be doing what exercise when, or how often they should do each exercise. So, to help you out, here is a step by step guide of how to use the home gym:
Strength Training Exercises:
The first thing you need to get out of bed in the morning is a cup of coffee. But, if you need to look your best and be able to run, jump, and throw a ball at a moment’s notice, then you need to incorporate some strength training exercises into your daily routine. These exercises include the main lifts that all athletes do.
Squats are a fantastic exercise when it comes to working out your legs. Not only is it best if you want to build up legs, but you can also use them to strengthen your core as well. It can help your body stay balanced, prevent injury, and help you burn fat.
The best part is that you can do a squat with a single dumbbell or weight belt! If you do them right, you’ll be able to feel the muscles in your legs work hard. Many people believe that squats should be done in high heels (they’re not wrong), but that’s unnecessary.
The bench press:
Everyone knows what the bench press is. But, not everyone knows how to do it right. Bench presses are great for working out your upper body, chest, and back.
It's also great for putting you in a position where you can't cheat! The best way to do this exercise is by facing a mirror so that you can see what you're doing wrong.
The barbell deadlift:
A barbell deadlift is a great exercise that works out your hamstrings, knees, and lower back. You can do this exercise without weights or a belt, but it becomes more complex if you add weight to the bar.
The best way to do this is by using the rack that comes with your home gym. First, put the bar on top of the frame, pick it up, and hold it at waist height for about 8-10 seconds before lowering it down.
A strong core is essential when it comes to building a great body. You can get stronger, perform better in your sports, or look better if you work out your abs regularly.
The core includes exercises like the plank, side plank, and crunches (which no one wants to do!). However, these exercises are essential for anyone who wants to improve their strength at home.
Take Your Measurements:
The best way to know what exercises you should be doing is by taking your measurements. So measure, don’t guess!
The first thing to measure is your wrist measurements. You can do this by wrapping a piece of string around the middle knuckle of your forefinger and thumb, then measuring how long it is with a ruler. Then take this measurement and divide it by 2 to get your wrist measurement.
Other Important Measurements:
Other necessary measurements include the circumference of your biceps, waist, hips and thighs. These measurements are essential because they let you know if you’re closing in on your ideal body size or if you should be doing more work to get there.
However, while these numbers may show that you've grown, they don't tell you exactly how much muscle mass you have developed. The only way to determine this is by getting a body fat percentage test done through a machine at the gym.
Again, body fat percentage is an important measurement because it will show how much muscle mass you have developed and how close you are to your ideal body size.
Start Working Out:
Now that you know your measurements and how much muscle mass you have, it’s time to start working out. If you know that your goal is to get leaner, I recommend starting with a 4-day split workout. It will give you two days between each day to rest and let the lactic acid build up in your muscles.
You also need to remember that cardio is part of your workout routine. If you want to lose fat, then you have to do cardio. I recommend doing cardio for about 30-45 minutes a day, three times a week.
For cardio, I recommend doing either running or swimming. Both of these exercises will allow your body to burn fat and increase muscle mass simultaneously! You also don’t need any equipment for either of these exercises, making them even better!
If you’re trying to gain some muscle mass, the best way is by starting with a 3-day split workout. One of your bodyweight workouts will be focused on the upper body, the other will have a mix of the lower and upper body, and the last will be all about your legs.
It is an okay way to work out to get muscle mass because it ensures that you don’t work out any muscle group too much.
If you follow these steps, then you’ll be able to work out in the comfort of your own home and get the results that you want! If you’re having trouble getting started, then take a look at home gyms for men and women as well.
These gyms can come with everything that you need to start working out like a pro! Best of all, these gyms are cheap and easy to put together!