Garage Gym Essentials
If you have made the decision to dedicate space in your home for a “Home Gym,” I would recommend you start by asking yourself a few questions:
1) What is/are my goal(s)?
2) What is my training experience?
3) How much space am I willing to dedicate to the gym?
4) What is my budget to get started?
If you’re a seasoned gym-goer, you’re likely used to the variety of equipment and amenities found in a commercial gym. While replicating that experience at home may not be feasible due to space and budget constraints, you can still achieve a high level of fitness with minimal equipment. This guide will walk you through essential home gym equipment, starting with the most versatile, cost-effective, and space-saving options before moving on to more specialized, larger, and higher-priced items.
Resistance Bands are compact and affordable tools that provide adjustable resistance levels, making them ideal for enhancing strength, flexibility, and muscular endurance. Resistance bands can be used to target all major muscle groups, allowing for a wide range of exercises that can mimic traditional weightlifting movements. There are several different types of exercise bands.
Mini bands, also known as loop bands or resistance loops, are small, continuous bands made of latex or fabric that provide varying levels of resistance. They are versatile, portable, and an effective tool for adding resistance to a wide range of exercises. Mini bands typically range from 9 to 12 inches in length and 2 inches in width. They are usually made from durable latex rubber or fabric, ensuring they can stretch and maintain their shape without breaking. Mini bands come in different resistance levels, often color-coded to indicate their strength. Common levels include light, medium, heavy, and extra heavy. These levels allow users to gradually increase resistance as they gain strength and proficiency in their exercises.
Large loop bands, also called “Pull Up Bands”, are not just for pull ups. These bands are continuous loops, typically ranging from 41 to 45 inches in length (104 to 115 cm) when laid flat. They come in various widths and thicknesses corresponding to different resistance levels which allow users to choose the appropriate band for their fitness level and specific exercise needs.
Resistance Bands with Handles and Protective Nylon Sleeves. These are an advanced and versatile piece of fitness equipment. These bands offer enhanced safety, durability, and ease of use, making them a valuable addition to your home gym.
Handles: Attached to the ends of the bands, these handles are designed for comfort and a secure grip. They are usually made from durable plastic with a non-slip rubber or foam coating to enhance grip and comfort during exercises.
Safety Sleeve: The bands are encased in a robust nylon sleeve that provides an extra layer of protection. This sleeve helps prevent overstretching, snapping, and wear and tear, significantly increasing the band’s durability and lifespan.
Inertia Wave Bands consist of two long durable, elastic bands with handles on each end, and connect to an anchor point. You will need at least 15 feet of room to use these. These bands are often used to enhance core strength, endurance, and stability through dynamic, wave-like movements. Unlike traditional resistance bands, with Inertia Wave bands you create an oscillating force that challenges your muscles to stabilize and control the motion, mimicking the effects of battle ropes but with a more compact and portable design. The bands are typically made of high-grade, anti-snap materials, ensuring safety and longevity during rigorous training sessions. They can be attached to various anchor points such as poles, heavy furniture, or specialized mounts, making them adaptable for home or gym use.
The Jungle Gym XT from LifeLine Fitness Equipment is a versatile and robust suspension training system designed for comprehensive bodyweight workouts. It features adjustable straps, durable handles, and foot cradles. These allow for a wide range of exercises that target various muscle groups from different positions. It is an ideal tool for strength training. The dual anchor points enable users to mount the equipment in diverse spaces, such as door frames or pull-up bars. Additionally, the Jungle Gym XT is portable and can be easily set up indoors or outdoors.
Door Frame pull up bar is a compact and convenient piece of fitness equipment designed for home workouts. It easily attaches to most standard door frames without the need for permanent mounting or hardware, using leverage and friction for a secure fit. Typically made from durable steel, the bar can support a significant amount of weight and offers various grip positions—such as wide, narrow, and neutral. A door frame pull-up bar is a versatile tool for building upper body and can make a great anchor point for Resistance bands and the Jungle Gym XT.
A Power Tower Adjustable Height Pull Up & Dip Station is the next progression for a home gym. This standalone piece of equipment will require a dedicated area in your home. It allows you to perform pull-up variations, dips, and push-ups with increased range of motion, and leg tucks, just to name a few. Pull ups and dips have been called the “KING” of bodyweight exercises. The Power Tower also utilizes points to attach resistance bands so more variety can be added to a training program. However, be cautious about attaching the Jungle Gym XT to it, as it may shift or possibly fall during use.
Adjustable Dumbbell Weight Set offers significant benefits for exercises, particularly in terms of coordination and exercise variety. Dumbbells move independently and require each arm to stabilize the weight, which can promote balanced muscle development and enhance coordination. Additionally, dumbbells provide a vast range of exercise possibilities. The versatility of dumbbells allows for a comprehensive workout making them an essential tool for diverse and effective training routines.
From my experience, depending on your fitness level and any injuries, increasing dumbbell weight by 5 pounds may be too much. If you have the space and resources, consider investing in a dumbbell set that increases in 2.5-pound increments, or consider the Micro Gianz Fractional Plates.
Adjustable Weight Training Bench is the next piece of equipment to add to your home gym. A good adjustable bench will allow for a wide variety of strength training exercises. The bench should feature an adjustable backrest that can be set to flat, incline, or decline positions.
The next step – which is a bigger commitment in space and money – is the addition of barbells, plates, a half rack or a power rack.
A Power Rack/ Half Rack, also known as a squat rack or power cage, is a versatile piece of exercise equipment designed for strength training and weightlifting. Constructed with a sturdy steel frame, it features two to four vertical posts connected by horizontal bars, creating a secure and stable structure. They can be freestanding or wall mounted. The power rack includes adjustable safety bars and J-hooks that allow users to perform a variety of barbell exercises, such as squats, bench presses, deadlifts, and overhead presses, with added safety and support. Many power racks also come with additional attachments like pull-up bars, dip stations, pulley attachments and weight storage pegs. Making the decision to purchase some form of “Rack” will require significant space for the Rack plus the addition of barbells and weight plates.
Medicine Balls/ Slam Balls come in various types, each designed for specific training purposes:
Dynamax Medicine Balls: These are soft, oversized balls typically made from durable vinyl and filled with a mixture of materials that allow them to maintain their shape. They are designed for high-intensity training, including throws, catches, and partner exercises. Their cushioned exterior makes them ideal for safely absorbing impact during exercises like wall balls or rotational throws.
Slam Balls: These are rugged, dense balls designed to withstand high-impact activities like slamming onto the ground. Made from thick, rubberized material and filled with sand or gel, slam balls do not bounce and are perfect for explosive exercises aimed at developing power and strength. Their non-bouncing nature ensures that the force of the slam is absorbed, protecting the floor and the ball itself.
Rubber Medicine Balls: These versatile balls are usually made from solid rubber, providing a durable and resilient surface. They come in various weights and sizes and are suitable for a wide range of exercises, from traditional medicine ball workouts to core training and plyometrics. Unlike slam balls, some rubber medicine balls can bounce, making them useful for rebounding exercises and dynamic movements.
Stability (Swiss) Ball: This is a versatile piece of fitness equipment made from durable, burst-resistant rubber. Typically ranging in diameter from 55 to 75 centimeters, the Swiss ball can support various body weights and sizes. Common uses include core workouts, stretching, balance training, and rehabilitation exercises. The Swiss ball can also be used as a support tool for exercises such as push-ups, sit-ups, and back extensions, making it an essential addition to any home gym.
Smart Gym - TONAL: This is a rather expensive option but it is also very popular. Tonal is an innovative, wall-mounted home gym system that utilizes digital weight and electromagnetic resistance to provide a comprehensive strength training experience. It features a sleek touchscreen interface and adjustable arms that allow users to perform a wide variety of exercises targeting different muscle groups. Tonal offers personalized workout programs and real-time feedback, using advanced technology to track progress and adapt resistance based on the user's performance. Additionally, Tonal requires a monthly subscription that provides access to a wide range of guided workouts, interactive coaching, and ongoing software updates. This all-in-one fitness solution combines strength training with interactive coaching, making it an efficient and effective tool for achieving fitness goals from the comfort of home.
Creating the Environment
Good flooring, lighting, and ventilation will make your space more comfortable and more likely to be used constantly. Time x Consistency = RESULTS!
Flooring: I would recommend a good rubber flooring with interlocking sides. I have used American Floor Mats Fit-Lock 3/8 Inch Heavy Duty Rubber Flooring - Interlocking Rubber Tiles (24" x 24" Tile). They have served my home gym well. I do not recommend “horse stable mats” as they can smell and move apart, becoming a nuisance.
Lighting: A well-lit home gym contributes to a safer, more enjoyable, and productive workout experience.
Fans: Here in AZ, having good ventilation is huge for being consistent during our hot summers. I have two of the brand Big Ass Fans and they WORK!!!! Do not cheap out on ventilation!
I hope this guide helps you set up a home gym that provides you and your family with effective training options, making it easier to stay consistent on your fitness journey.
