How To Set Up Your Home Gym
By Izzy Devlin
"How do I set up a home gym?" "What equipment do I need for a home gym?" As a digital personal training studio, we get these questions everyday.
Before COVID-19, you may have never even considered working out at home. As so many of us have experienced, working out at home takes some adjustment. And if you don’t know where to start, you may just give up altogether.
Despite the fact that COVID-19 has become more manageable, we as humans are undeniably just different now. 2020 simultaneously feels like it lasted forever and flew by in a wink. You may be just waking up to our new reality and wanting to get back to your active life, with some changes.
It's totally understandable to just plain and simply not be interested in gym life right now. I know I'm not! So, what to do for those of us who find fitness necessary for maintaining our health? Fortunately, these days having a home gym isn't a luxury- it's easy, worthwhile, and very doable.
Here, we cover home gym setup ideas, the top 5 things to know when setting up your home personal training studio, plus top 10 products to get for your at-home workouts.
I don’t know about you, but I've always secretly wanted to have a home gym. The idea of being able to work out effectively, anywhere, anytime, is magical! That being said, it can also be challenging to envision an exercise space outside of the gym, since many of us are now negotiating space with family or roommates.
As you know, it's so important to train consistently over time. It's how we achieve the result of utilizing exercise as medicine for the body. Proper exercise actually:
stimulates the body's immune response
increases serotonin (the happy hormone) in the brain
helps to regulate hormones
improves balance and coordination
helps with insulin regulation
builds bone density
helps cholesterol regulation
improves cardiac health
builds lean muscles that protects your bones if you fall
builds endurance and stamina
In challenging times when we're craving safety and stability, it's beneficial to create a system that helps us get stronger and increase our neuromuscular connectivity. So it's more necessary than ever to set up a reliable workout space right where we live.
Before setting up your home gym, the top 5 things to keep in mind are:
1. All you really need is a 5x5 foot space and yourself. Don’t worry about getting a bunch of gadgets to get started- even though, yes, gadgets can be fun and motivating! There are plenty of bodyweight exercises you can do that are safe, effective and work up a sweat.
2. Be realistic - can you actually train in the space when and if you need to? Stretch your arms out to the side and turn 360 degrees. Are you bumping into anything?
3. It's in your best interest to make whatever space you choose feel like it is dedicated to exercise. I personally have a little nook where I store all my gym equipment, and I exercise in a 5x5 space in between my kitchen and living room. Knowing that I don’t have to move too much stuff around to get the space feeling like a gym helps when I'm feeling unmotivated about exercise. Fewer excuses, more results!
4. Because your gym is now at home, you may have some difficulty making time to “go to the gym” - I recommend setting an alarm for yourself everyday that you have planned to work out. This way, when you are lost in a home project or something, you get your little reminder that it's time to get into gym mode!
5. And finally, if and when you do choose to purchase equipment, a little goes a long way. Below we have outlined some “starter” products to purchase for your home gym. The guiding principle, though, is to think about purchasing gym equipment that is versatile. A yoga/gym mat, light to heavy resistance loops, a kettlebell or set of light dumbbells, and a large looped resistance band are all great staple pieces for your home gym!
A great starter kit will include:
A yoga/exercise mat, like the Naboso Mat which is specifically designed for barefoot training by Dr. Emily Splichal.
A foam roller: there are tons of options, but we recommend starting with a relatively soft 36x6 inch roller. We like the Premium EVA Foam Roller with medium density foam.
2 to 3 sets of dumbbells (pairs of 5, 10 and 15 pound dumbbells would be a great foundation)
A theraband (long resistance band you can use in place of cable machines)
To add challenge to your balance, your kit will include:
To add challenge to your strength, your kit will include:
1 to 2 Kettlebells (1 light, 1 heavy)
1 to 2 Heavier Dumbbells
But remember, these tools are optional! All you really need is that 5x5 foot space and your body.
Try these circuits for a great bodyweight workout:
Core workout on the mat
Bodyweight Circuit (5 rounds of 1 minute each)
Jumping Jacks
High Knees
Squats
Mountain Climbers or Bicycle Crunch
Fire Hydrant
Plank (start with 15 seconds and work your way up)
Rest
And there you have it! Everything you need to know to start working out at home. Want a free Zoom consultation to optimize your home gym? Interested in having a unique exercise program created just for you? Email us at office@pongopower.com!
Meet the Author
As the General Manager for Pongo Power, Izzy helps oversee and manage ongoing projects in all departments. Her knacks for organization and administration help Pongo Power implement the much needed systems for a growing small business!
She brings over 10 years of administrative, client-oriented and managerial experience as well as a personal passion for health and wellness! During her free time, Izzy is often at the gym/yoga studio, on a long walk through the city or searching for a new vegan restaurant!
“My passion in life is to make things as simple as possible. I believe we can achieve anything as long as we truly understand it. We can understand anything if it’s broached to us in a language we comprehend. My goal is to speak YOUR language!”
Have a question for Izzy? Email her at izzy@pongopower.com!
Ready to kick your summer up a notch?
Get your free fitness assessment!