The New Year comes with lots of new goals, many of them aimed at building better bodies. One survey estimated that intentions like “get in shape” or “lose weight” account for almost a third of all resolutions made. Local gyms get flooded with new members in January, only for as many as 50% of those enthusiastic exercisers to quit within a month or two.
Instead of gym memberships, many people opt for a home gym that they can customize to their goals. But where to begin? Or how can you take your at-home workouts to the next level? We asked Rachel Trub at Specialized Fitness to share her expert advice on how you can get the most out of your setup and build practices that last beyond the first month of the year.
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The Home Gym Starter Kit
Whether you’re just starting or are a home gym aficionado, Trub says to start by determining your current abilities and fitness goals. “If you want to gain muscle, you aren’t going to get far with a set of five-pound weights,” she says. Instead, Trub advises incorporating tools that fit into an exercise program tailored specifically to you.
For the newbies—first of all, we’re excited for your journey to your best self! Here are some essential elements Trub recommends to jump-start your home gym in the right direction.
Support Structures
Ensure you get a thick mat for bodyweight-bearing exercises and stretching, along with a sturdy bench that can hold you and any weights you’re using with plenty of capacity to spare.
Training Tools
Get a set of light dumbbells for smaller muscle groups (i.e., shoulders and arms), and a heavier set for larger groups (i.e., legs, chest, and upper back). Also, cardio equipment (like an elliptical or recumbent bike) is crucial for the days when going for a walk/jog/ride isn’t possible.
Crunch Comfortably
Make sure your gym is a place you can stay, so be sure to outfit it with a fan to keep you cool. A TV, radio, or Bluetooth speaker is also a great idea to keep you entertained and/or informed. Reminder: you don’t have to be miserable while working out!
Upping Your Game
Congratulations on establishing a great routine and making fitness an integral part of your life! Whether you want further improvement in your existing program or are looking to incorporate an element you’ve kept on the sidelines, Trub says “versatility” is your keyword.
Get New Moves
Kettlebells and slam balls let you add in some novel exercises that dumbbells alone don’t allow for. With kettlebells, you can do exercises you’d typically see with barbell setups. Slam balls let you incorporate your whole body into moves to build explosiveness and power.
Stretch It Out
You can simulate machine workouts in a fraction of the space with resistance bands from TRX or SPRI. With a variety of resistance levels and anchor attachments, the possibilities are virtually unlimited.
Embrace the Weight
How to make your existing routine more impactful? Simply add in some ankle weights. By increasing the resistance during your moves, the exercises you’re already doing become more efficient and effective.
Pro Level
You’re a seasoned at-home workout specialist at this point. Trub says there are a few options, but—if you’re really serious about joining the home gym elites—you should be ready to invest.
Most Bang for Your Buck
A quality cable system is the way to go. Trub points out that the number of possible exercises is endless, and you can target different muscle groups with light or heavy weights.
She highly recommends hiring a personal trainer to show you all the possible exercises and teach you how to use the equipment correctly. Plus, they can build an exercise program around your gear to help you work on weak or troublesome areas and meet your goals.
The Ultimate Pick
The true peak of the home gym is a squat rack or Smith machine. These will elevate your workouts across the board to a level unattainable with lesser tools. Trub says this gear is definitely the gold standard.