If You Build It...

 2/7/2025 Issue #6 If You Build It…


            Fit Tip: How to Build a Great Home Gym.     

If you are considering building or expanding your home gym, I am here to offer some advice. The first thing you are probably considering is what space in your home you will use; then how much money to spend and what equipment is worth it. 

I will start by pointing out that your “home gym” might begin as nothing more than a few open square feet dedicated to establishing a workout routine. Establishing the routine is the most important part, because $1,000 worth of equipment does not guarantee you will actually use it. If you have a chunk of money that you are ready to blow on an epic gym, that’s awesome, but I am going to split this up as if you are beginning your workout journey and slowly building your gym. 

  1. Get a mat or some dense foam puzzle pieces to establish a workout area and give some cushion for setting down weights or laying down on.

  2. A good set of bands: get a trusted set of bands that are strong enough to be challenging. Loop bands (like giant rubber bands) are often strong and can be tied to a post easily, but bands with handle attachments are great too. If you would rather skip the bands and go right to dumbbells that’s fine, but bands can always be a nice, cheap accessory regardless. Something like this is fine: bands 

  3. Dumbbells: The price will scare you, but know that they hold their value. Dumbbell technology hasn’t changed much. If you can find weights for $1.00 per pound you are doing great; even some used weights on Facebook marketplace are being sold for more than that, so know that you will be able to get your money back if you decide getting jacked and healthy just isn’t for you. (There are adjustable dumbbells available, but I still think slowly collecting some dumbbells within your most used weight range is a better value in the long run.) Bonus if you can find a heavy kettlebell, don’t waste time with light kettlebells, kind of defeats their purpose. 

  4. Adjustable Bench: An adjustable bench can really add to the amount of exercises you are able to perform. It’s not just for bench press; now you have a strong soft surface to balance a leg for….gulp… Bulgarian Split Squats, or perform step ups, or many other exercises in a seated position for added stability. Also, if your home gym will be in a basement/low ceiling area, many overhead exercises will require you to be seated on something sturdy to avoid punching the ceiling with weights. 

  5. Here is where we commit to getting serious. So far, everything in our home gym could fit in a small office or even a master bedroom corner. But next on my list of must-have home gym equipment is a squat rack and barbell. This is more of a commitment due to the price and amount of space required. If you have a lot of money to spend here; there are some really cool options that save space and allow you to still use your garage for vehicles. Check out PRx equipment. If you are trying to save a buck, I see used squat racks for sale all the time. Remember that New Year’s Resolution statistic… the time to shop for cheap weights is now. The barbell will seem expensive, but this is a one-time investment. Titan has some good barbells at great prices as well as sturdy squat racks. As far as squat racks, I have managed with an under $200 model for years now. You will get what you pay for, but even a cheaper or used one will do the job. If you are putting this in a tight space, pay attention to the dimensions; You might be excited about the pull up bar option included, then realize your head will go through the ceiling.  

  6. More weight: At this point in building your home gym, your eye might be caught by some fancy machines, pulley attachments, or even *gags* a treadmill. Just keep an eye out for more dumbbells and weight plates to add to your gym as you get stronger and willing to try heavier lifts. 


There you have it. That is everything you would ever need even as an experienced lifter. If you live somewhere where winter limits your outdoor recreation, you might add a spin bike or rower. I would never waste my money on a Pelaton; there are plenty of awesome free YouTube videos you can follow for a great bike workout. Some worthwhile cheap stocking stuffer accessories include: ab wheel, yoga ball, foam roller/ lacrosse ball, barbell pad (for hip thrusts, not squats), and lifting chalk. 

If you are looking to go big right from the beginning, you might consider getting some horse stall mats or something similar for a good flooring option. You would also want to look for a large weight package that includes a barbell and lots of plates at a discount. I did this back in 2018 and became the source of much coveting when gyms were closed for COVID-19. I still have all the same equipment, and it all still gets regular use. It is a worthy investment as it can save you a lot of time and excuses if going to a commercial gym is your other option. 

Other advantages of a home gym include: no dress code, you choose the music, family workouts, equipment is never taken, freedom to fart as you please, and you are finally the strongest one in the whole gym. 



           Fun and Free: Garage Gym Competition 

https://garagegymcompetition.com/ While we are talking about home gyms: The Garage Gym Competition is the best introduction to powerlifting as it is completely free and performed in your own home. They host a virtual powerlifting meet each fall and spring. They are a relatively small online community that is growing in size quickly.  

Powerlifting simply refers to training for strength, specifically mastering the squat, bench press, and deadlift. A powerlifting competition is an event where you perform your maximum weight for one rep in each of those lifts. The garage gym competition allows you to test the waters without any social pressure and even enters you for chances to win tons of prizes. At the very least you come out of the competition with a little more knowledge about your own strength and a cool sticker (and you never even needed to order a leotard.)


            .Challenge for the Week: Eat Your Vegetables.


Here in the Midwest, I have found that a salad refers to the dessert you eat before dessert, and the declaration “I am a meat and potatoes guy” really means, “I don’t like vegetables, and meat and potatoes are the only whole foods I eat.” I am not the best when it comes to getting multiple servings of vegetables either, which is why this can easily become a healthy habit worth challenging oneself with. So let's keep the bar low and just aim for eating 2 different vegetables each day. Preparing a lettuce salad with some carrots in it could count for your two vegetables, easy as that. 



Win the weekend!


Brad


Durable Dad Training

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