Are you someone who enjoys working out but hates the idea of driving to the gym every day? Would you be better at sticking with a workout routine if you had the proper resources in your basement, garage, or office?
An at-home gym might be the solution to your workout dilemma. Even If you don't know where to start when it comes to home gym equipment, EnergyFit can help.
This article will discuss creating an at-home gym and discuss the benefits, possible workout routines, and some guidelines regarding proper flooring.
Why Should I Workout?
There are different exercises that are suited for people and their various fitness goals. If you have seen a typical garage gym that has a squat rack, pulleys, and free weights but want the luxury of working out from home, it's possible. There are many benefits to starting a home fitness routine if you are among many homeowners renting an apartment.
The first step in determining your at-home gym is asking yourself why you need to work out? What are the benefits? Here are seven benefits to regular physical activity that targets your entire body:
- Aids in burning calories and supporting weight loss.
- It supports a healthier immune system, regulates blood sugar and cholesterol levels, and increases overall physical health.
- It improves your mood and reduces feelings of stress and tension.
- Supports a healthy supply of oxygen which in turn increases your energy.
- It helps sleeping patterns by relaxing the mind and body.
- It improves your self-esteem and energy, which in turn improves your sexual life.
- Improves your social life when engaging in workouts with others.
Advantages and Disadvantages of Working Out at Home vs. Going to the Gym
When it comes to working out at home, this may increase your participation in the routine, or it may tempt you to become lazy and start skipping days of exercise. For some of you, the cost of paying for a gym membership each month may be enough motivation to regularly visit and work out.
While for others, the idea of going to the gym actually decreases your participation in exercise. Regardless, there are several benefits to both gym memberships and working out at home:
Advantages to an at Home Gym
- You can challenge yourself without comparing your progress to others.
- You can adjust the temperature of the room depending on your preference.
- High convenience, as you don’t have to leave the comfort of your own home.
- The environment tends to be cleaner due to fewer people using the equipment.
- A more affordable price, aka there is no cost for membership.
- Working out in real-time, no need to wait on other people to use a machine or get your reps in.
- Easy storage for any at-home equipment.
Disadvantages to an at Home Gym
- You may need to invest in certain equipment, a yoga mat, dumbbells, or other needs which can be costly.
- You lack the accountability that comes from a gym’s workout classes, progress programs, or other resources.
- The equipment you get for your gym may put a strain on your flooring.
Advantages to Out of Home Gyms
- You can challenge yourself with the different classes that are offered.
- You may stick to your routine better when paying for a gym membership.
- Some gyms provide extra amenities, such as a pool, hot tub, sauna, or other.
Disadvantages to Out of Home Gyms
- Less convenient, as you have to drive to the gym.
- You may find yourself less compliant because of having to leave the house to get there.
- The environment tends to be less clean, as you are sharing equipment with many others.
- You have the monthly cost of a membership.
Best Locations for an At-Home Gym
When creating an at-home gym, you must determine the best location in your house. Some of the following suggestions are below, but the location depends on what you have available and your needs.
If you live in an area with basements, this might be a perfect place for your gym. However, this isn’t an option if you live near the ocean and without a basement. Same with a garage-this is an excellent location if available, but it might not be possible if your garage holds your cars or other items. Some of the best at-home gym locations are as follows:
- A garage
- An office
- The back porch
- A basement
What Kind of Square Footage Do I Need for My Gym?
Determining what kind of square footage is needed for a gym depends upon your needs. If you enjoy doing a daily rowing exercise, you likely won’t need more than a corner of space to stash this machine. However, you will likely need more space if you are a bodybuilder and need multiple dumbbells, weight machines, and an area to work your core.
For a guideline regarding square footage needed for different workout equipment, click here:
- Multi-Station gym: 50-200 square feet
- Single-station gym: 35 square feet
- Treadmill and elliptical trainer: 30 square feet
- Ski machines: 25 square feet
- Free weights: 20-50 square feet
- Rowing machine: 20 square feet
- Stationary Bike: 10 square feet
- Stair Climber: 10-20 square feet
Durability of Flooring for an At-Home Gym
When it comes to picking the best location for your gym, it is important to consider the type of flooring you have. Large workout machines, as well as dropping weights during powerlifting, can cause damage to any flooring. However, there are ways to protect your floor, such as by using mats.
When creating a workspace for your gym, one suggestion is to lay plywood before adding foam mats for protection. This not only will protect your floor but will also protect your joints during any high-intensity running or jumping moves. Although yoga mats can be beneficial if doing low-to-moderate intensity exercise, you likely need something more protective than this if doing anything with greater impact.
How Do I Afford an At-Home Gym?
As mentioned above, a home gym can be as little as $15 for a yoga mat to several hundred or even thousands of dollars if you plan to go all out! Some guidelines can be found here when it comes to creating a gym that fits your budget:
- $15: While this budget is definitely on the low side, this price can be achieved by using your body weight for several exercises, such as planks, jumping squats, burpees, running in place, etc., which will still achieve an excellent workout. In addition, a workout mat allows you to engage in stretching, yoga, and other floor exercises.
- $20-$100: This price depends on what you order, but it factors in the cost of dumbbells or arm-resistance bands. If multiple weights or armbands, this price can increase but remain affordable if investing in fewer items.
- $100 plus: It’s hard to put exact prices on workout equipment, as it can range in price based on brand, accessories, size, year, model, and other factors. The options for workout machines are endless and sometimes can be overwhelming. If you need more information on workout equipment, there is a list provided for you below.
Although equipment can be expensive, consider all the costs when thinking about creating an at-home gym. For example, you may decide to invest in the Ski-Row Air rowing machine for $1500 upfront, but consider how owning this machine will take away your monthly gym fee over the next several years. When creating a gym at home, it can be a large investment at first but will likely save you money in the long run.
In addition, it’s important to consider the best way to invest. For example, one suggestion was to create your budget and slowly add to your gym as you’re able to. Let’s say you have $30 to invest in an at-home gym. Begin by buying a yoga mat and a resistant band. Use Youtube or other sources to get free workout videos online. Maybe next month you’ll have $200 to spend and can invest in mats for your floor. Then let’s say you save for several months and are able to invest in a large piece of equipment, such as one of EnergyFit’s rowing machines.
Regardless of your financial situation, building an at-home gym is possible! You have to be willing to commit the time and finances and be patient as you slowly add to your area.
At-Home Gym Workouts and Equipment
When it comes to working out at home, you can do this with absolutely no equipment! You can engage in exercises involving your own body weight and still experience a sufficient and challenging workout. However, in order to keep your workout routine consistent and exciting, several items could spice up your routine. These include a mixture of dumbbells, workout machines, and other equipment, which we will discuss below.
If you are new to working out or are used to attending organized classes at a gym, you might not know where to start with your at-home routine. The good news is that you don’t have to come up with one on your own! Here are some guidelines to get the most out of your workout:
Engaging in cardio comes with several health benefits, not only physically but also mentally. This can be done through several,, workout machines, including:
- Stair stepper
- Ski-training machine
If your budget doesn’t yet include a workout machine such as above, you can accomplish a cardio workout with absolutely no equipment. You can do this through a HIIT routine, which entails a mixture of running in place, jumping, squatting, lunging, and other high-intensity moves. A heart rate monitor can also be beneficial when tracking your heart rate during a workout, as you can keep up with your progress and fitness goals.
It’s also important to incorporate strength training into your workout to build muscle and increase strength. Building your muscles and bones through strength training will in turn decrease your chances of injury. While options for strength training are endless, here is a list of machines to get you started in choosing your preferred routine:
- Power rack
- Pull up bar
- Cable machine
- Sweat rack
- Smith machine
Some other items to improve your strength training may include:
- Weight plates
- Pulley/pulley systems
Warming Up and Cooling Down
When it comes to working out, you might be tempted to skip the warm-up and cool down. However, warming up with dynamic stretching and cooling down with static stretching and rolling out your muscles are vital parts of any workout routine and will decrease the risk of injury. Some items that may improve your routine stretching include:
- Yoga mat: This is helpful for having a comfortable place to stretch.
- Foam roller: This is good for rolling out your muscles and reducing tension post-workout.
- Stretch bands: These bands are useful for making your stretches deeper and more effective without causing injury.
- A timer: This is helpful for timing your stretching and ensuring you hold each position for long enough. This will aid in making the stretch more effective.
Some Workout Tips
Now that you have an idea of what items to purchase for your at-home gym and exercises to engage in, it’s time to figure out how to plan and stick to a good routine. The following tips may help in determining this routine:
How Long Should I Workout Each Week?
It’s important to have a healthy balance when it comes to working out. Working out too much will lead to burnout, while skipping a lot of days or putting in the bare minimum will fail to show results. It is recommended to involve a combination of cardio and strength training in your workout routine. Remember to take breaks and don’t push yourself beyond your ability!
It is also recommended to engage in cardiovascular exercise three to six hours a week. Exceeding 10-12 hours a week can cause more harm than good. In addition to this, it is recommended to engage in two to three days of strength training that targets the full body. If you incorporate these tips in your workout, you will find yourself more energized with less risk of burnout, fatigue, and injury.
The Power of a Workout Buddy
In order to stick to a good routine, consider getting a workout buddy to come and engage in your at-home gym as well! You may find this helpful in being consistent and less tempted when it comes to skipping your workouts. On the flip side, you may be perfectly motivated on your own, with no workout buddy needed. If this is you, creating your personalized workout plan and exercising by yourself is great as well. Do what’s best for you and your health, and remember that it’s all about balance and consistency!
Is an At-Home Routine Beneficial for All Fitness Levels?
An at-home workout routine is absolutely beneficial for all fitness levels! Whether you are an avid bodybuilder or are new to working out, creating your gym is a perfect way to have an environment that fits your needs. If your goal is to do more weightlifting, invest in weights!
If your goal is to become good at running, get a treadmill! If your goal is to become a proficient rower and skier, get one of EnergyFit rowing machines! Remember that there is no right or wrong exercise across the board- instead, an exercise that is good for you might not be good for another, and vice versa. Pick your goals and get moving!
Incorporating EnergyFit’s Rowing Machines Into Your At-Home Workout Routine
This article has a lot of information, and you may be feeling a bit overwhelmed at this point. When looking at your options in terms of exercise equipment, have you ever considered the Ski Row Air or the Ski Row Air + PWR designed by EnergyFit? These machines come with several benefits, including:
- The ability to choose between rowing, ski training, or mixed erg HIIT workouts
- Heart-pounding air-flywheel resistance
- Gas-assist cylinder
- Rust-proof extruded aluminum seat-slider beam
- Convenient front-mounted wheels for easy transport
- Heart rate connectivity
- Adjustable foot straps
- Console readouts with time, pace, stroke, rate, distance, calories, watts, and heart rate
- Programs involving time, distance, or calorie goals, and time or distance intervals
These are the perfect go-to machines for any workout length, from five minutes to 45 minutes. In addition, they are easy to transport and store if needed. Consider the advantages of having rowing, skiing, and HIIT options all in one machine. The Ski Row Air and the Ski Row Air + PWR may be exactly what you’re looking for!
This article has a lot of information, but try not to get overwhelmed! When it comes to working out at home versus working out at the gym, there are advantages and disadvantages to both; however, if you’re someone who enjoys being at home and wants to save on monthly gym fees, then an at-home workout may be the solution!
Although it can be expensive to start first, consider the money you will save long-term. Pick your top needed gym items and slowly increase your equipment as you are able. Your options for working out at home are endless.
Use this guide to develop your perfect exercise routine, whether that involves running, biking, rowing, weight training, or preferably a combination of them all. Whatever your needs, find a good balance of pushing yourself to your limit and giving yourself times of rest. You’ve got this!