The Ultimate Home Gym Setup. Workout on Your Terms!

June 30, 2008

I am not in the position right now to setup a home gym. I live in an expensive part of downtown Seattle in a VERY small studio apartment (some of you have closets that are bigger than my apartment). I love it, but certainly don’t have space for any type of home gym. That being said, I do want to setup a home gym someday in the future. I have spent over 20 years working out in a gym and I’m ready to spend less time commuting to a gym, waiting for equipment, etc. The bottom line is that commuting to a commercial gym can be a serious time-killer. So what would be my idea of the ultimate home gym? Here goes…

home gym workout

[This home gym is probably bigger than my entire apartment! I would love to have a room this size to work with!]

The First Step…Choosing the Best Room for Your Home Gym

There are a few things to consider here. I actually like to chose rooms with high ceilings to be able to do overhead presses. I also like rooms with very solid floors. A place that is well ventilated helps, but isn’t necessary. You don’t need much space, but the more the better. For many people, their garage is the ideal place. Lay cheap carpet down on one side of your garage and you have the beginnings of a great home gym.

Hook up that Room With a Sound System!

If it is just going to be you working out alone, then blast the songs that you enjoy. Seriously…I love working out to new techno or house dance music, but my gym plays really generic mainstream music. If you are at home, go onto iTunes and make a few mix CD’s. Ipod’s are great, but there is nothing like the pumping bass you experience from a couple sub-woofers. Rock, Emo, House, Hip-Hop, etc…all sound better on a big home stereo system.

The One Piece of Equipment I Would Invest Good Money In

You are certainly going to need weights, a good bench, and all of that basic stuff. The one thing I wouldn’t skimp on is a really good power rack. You can spend the entire strength training side of your workout in a power rack. If it wasn’t for other people needing to use the power rack, I would spend much more time there. In Part II of this article, I’ll show you how to maximize the use of this amazing piece of equipment. Just know this…you can do dips, chinups, shrugs, bent over rows, squats, lunges, hanging leg raises, bench presses, incline presses, curls, partial presses, military presses, lockouts, and a ton of other exercises…all inside of the power rack.

power rack home gym equipment

[This power rack is nice because it comes with dip bars. I haven’t seen that before on a power rack. Pretty cool!]

The Second Priority Would Be an Adjustable Bench

The ideal bench is one that goes from completely flat to completely upright. It is also best that it has wheels so you can move it under the power rack and back out. The nice thing about having an adjustable bench that you can move is that it gives you tons of flexibility. You can do both dumbbell and barbell incline presses, flat bench press, military presses with a dumbbell and barbell, flat bench flyes, incline flyes, etc. If you want you can even set the safety bar in the power rack as a precaution to catch the weight if you get stuck. Here is an example of a good adjustable bench.

adjustable incline bench press

[This one just has a few positions. There are some that have dozens of settings. As long as goes all the way flat and close to completely upright, you are good.]

Nothing Beats a Good Old Fashion Olympic Bar!

An Olympic Bar is an investment that will last a lifetime. Once you get used to an Olympic bar, all other bars feel flimsy. The nice thing is that the bar is thick and you can put on some serious weight without the bar digging in to your hand. The standard Olympic Bar weighs 45 pounds, so if you need to lift lighter than this you will need to get a smaller bar as well.

olympic bar loaded with plates

[There is no need to buy a new one. Look online or in the want ads and I guarantee that you will find someone selling a used one. It will need to within driving distance, since shipping is insane for products like these.]

You Will Need Olympic Weights to Go With the Olympic Bar

Honestly this is an investment that will last several lifetimes. They aren’t very cheap either, but this is the way to go. You have the option of buying rubber coated or ones with handles, etc. I would probably get 4 of the 45 pound plates, 2 of the 35 pound plates, 4 of the 25 pound plates, 6 of the 10 pounders, 4 of the 5 pounders, and 4 of the 2.5 pounders. I just like the basic round metal “old school” style like this:

olympic weight stand

[It is nice to have a weight stand like this, but not necessary.]

Last “Must Have” Would Be Two Olympic Dumbbell Handles

The ideal situation would be to have a dumbbell rack with weights going from 10 pounds to 120 pounds in 5 pound increments. That is nice, but not very cost effective. Olympic dumbbell handles will allow you to add Olympic weights. The typical weight of one of these handles is 10 pounds each. Some of them allow you to add enough weight to make each dumbbell 200 pounds! A good strategy is to buy quite a few more 5 and 10 pound Olympic weights to have your dumbbells setup without having to take the weights off of your Olympic bar. Here is a photo of the type of dumbbell handle I’m speaking of.

olympic dumbbell handles

[The bar is the exact same thickness as the Olympic barbell.]

Obviously, You Can Get By With Less

I know that much of this equipment is top notch and cost a bit. The title of this article is “ultimate” home gym, and I don’t consider this basic at all. The power rack will probably, be the last thing that people can afford…although I think it is an amazing piece of equipment. How many of you workout at home & what type of equipment do you have?

Note: There are many, many ways to achieve the slim athletic look. I think that you can get 80% of the way there with diet and cardio. I have actually seen people who look amazing and only do body weight exercises. This article is more about how I like to workout…I know it isn’t the only route to get the slim “Hollywood look”.

Part II Coming Soon…The Ultimate Home Gym Workout.

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{ 41 comments… read them below or add one }

Venkat July 1, 2008 at 12:07 am

Rusty,
This is a great post ! I just finished enclosing a portion of my outdoor patio ( a 10x15X10 ft space) to create a gym. I have a pull up/dip tower , a gold’s gym bench, an olympic bar and 300 lbs in plates. I also have a set of the bowflex adjustable dumbells, a treadmill,an exercise bike and a rowing machine set up in this area. I live in Arizona, so I can workout here pretty much all year round with the door open. I always feel I get a better workout at home then at a gym where there are too many distractions.

Trevor July 1, 2008 at 1:04 am

i have always thought about this and realized that i could do most of my strength stuff in the power rack. i use it a lot now, and its annoying when the one at my gym is being used. at least at the gym at my school (northeastern) there are three, but its a gym with 12,000 members….so they tend to be in use more.

my point is…i agree, the power rack is amazing, and the stuff you named would allow me to do everything i need.

BurritoKid July 1, 2008 at 1:35 am

an olympic bar is definitely the way to go, im trying to invest in one of those. right now i have the standard bar and its really hard to try to do bench press with it. the first time i did it, i put a 25lb weight on one side and when i took my hand off to go to the other side, the whole barbell flipped over and put a nice hole in the wall. the standard bars dont weight enough on their own to handle too much weight on one side.

i didnt realize what i was doing because in the gym they always have the olympic ones that can handle lots of weight on one side.

dont make this mistake!

eric July 1, 2008 at 5:34 am

you mentioned in your article above that you can look great by doing only body weight workouts. i know you have suggested some exercises in some of your earlier posts. but is it possible to get the “toned” look with them? can these exercises replace heavy-lifting with low volume and increase muscle density instead of mass building? when i hear bodyweight workout i think of many reps for higher intensity etc. and please don´t suggest performing a bodyweight workout instead of cardio. i prefer cardio because i really enjoy diong it 🙂
sorry, i tried very hard to express my thoughts. it is rather difficult in english! hope you understand

ChuenSeng July 1, 2008 at 6:28 am

Rusty,
first time writing and just wanna let u know how much i appreciate your site.. i just stumbled upon it and been a fan since! i personally prefer working out at home cause then i don’t have to wait and just do everything at my own pace. ever encountered guys who do a set den sit and chat up their friends? hahah but basically i have a exercise machine handed down to me and a makeshift rack for squats. plus dumbells of course. would love to clear out the machine and den get a bench or something. anyways, keep up the good work and cheers!

p.s totally agree with the power rack statement u made. i seriously hope the gym at my university adding it in the future.

Gary M. July 1, 2008 at 9:23 am

Hola Rusty,
I have an excellent home gym in the garage. It’s pretty basic, but very effective. There are a couple of Olympic barbells: one was purchased for $100 at the local sporting goods store, the other for $20 at a yard sale (the quality of this one is a lot better than the other). A pair of adjustable standard dumbells with enough standard plates to make them heavy. And oh ya, a jump rope ( purchased for $5 at the local mega-mart). Since following your workout principles here is a typical workout. 1.Warm up with a couple rounds of jumping rope,2. 2 sometimes 3 heavy exercises,3. the farmers walk, 4.10-30 minutes of the HITT jump rope routine outlined in the post you wrote, 4.and I usually finish up with a brisk walk around the neighborhood just to keep the heart pumping.
As a side note, I do bottom position floor presses in lieu of bench presses using blocks of wood to set the bar in the correct position. I use music that inspires me and makes want to move, and because of the summer time heat here in SW FL, the type of sweat I get in the garage, I could never duplicate in a commercial gym. Another affordable thing that I do in the back yard, along with the farmers walk, is the sandbag carry-it’s dirt cheap! I’ve divised a couple of routines that is very intense. Anyway, I feel working out at home is the way to go.
Gary M.

jessica July 1, 2008 at 9:51 am

Hi Rusty,
I love the picture of your ideal home gym. My friends who have home gyms (put together by their husbands) use only the cardio machines, and maybe a free weight sometimes. That’s a lot of money to spend if one isn’t devoted to working out with equipment (I know that you and many readers would get their moneys worth from their home gyms!!).
Right now, I like going to the gym b/c they have a great daycare that I can use for 1 hour. However, I stay away from all that equipment at the gym b/c it seems way too complicated for me. But, if I were a guy and enjoyed working out that way, I’d want your version of the home gym. Beautiful photo. I like that you enjoy dreaming about possibilities for your future, and I hope that great home gym will be a reality some day soon.

Helder July 1, 2008 at 11:24 am

Nice post, it can be very simple to make a home gym, i would love to make one myself, but i’m the same situation, i lack space. I have each time less patience to comercial gyms, and they really are time killers. For now i’m making nature and the park my gym, and it works really well. When summer’s over i’ll be back in the gym at least for a few months, and then park training, i’ll alternate both, until summer comes again.

Rachel July 1, 2008 at 11:53 am

I exercise exclusively t home, and our house is very small, especially for a family of four people. (1024 sq. feet) me and my husband’s bedroom is 9×9. Here’s what I do:

We have a full size mattress, on the floor with no box spring. In the morning, I set the mattress on it’s side up against the wall. This gives me floor space to work out. In our room, I already have a TV/VHS player set up, for my work out videos. I have a variety of dumbells. I use a basic plywood toy box as a higher step up, and a rigid suitcase as my lower step for lunges and such. I have an AC in the window in that room, and I have my Bose Acoustic Wave Music System stereo, that is quite small but gives really good sound.

I am getting fantastic results just through my videos and a few supplemental exercises. Where there’s a will there’s a way! Wish I could post a picture of the space!

Rachel

Nkem July 1, 2008 at 12:07 pm

Hey Rusty,

Love the home gym. Something definitely to aspire to. All I would add is a long heavy bag for my beloved Muay Thai and kettlebells. Everything else is perfect.

Nkem July 1, 2008 at 12:12 pm

Helder,

I agree with you on the commercial gym situation. I belong to a very “shi shi” gym in my area. I just suspended the membership for the summer months. I have a park that overlooks the river a block from my house and hills to run and walk that provide beautiful scenery to pass the time. I felt that being enclosed by 4 walls with 5000sq ft of the latest exercise gadgetry just lacks imagination on my part. It would really be a shame for me to miss the summer months stuck in gym.

I’ve opted for bodyweight and kettlebell training in the park to substitute for the gym. I’ll revisit the gym issue when winter rolls around.

Helder July 1, 2008 at 2:35 pm

Nkem i believe that’s an excellent decision, there’s so much one can do outside the gym, i wouldn’t stand being enclosed by 4 walls in these beautiful summer days. Tomorrow i’m having another beach workout 🙂

Anton July 1, 2008 at 4:40 pm

Hey rusty! thanks for your earlier replies. I had a question:

So i understand the difference between HIIT and low intensity steady state cardio…my question is…if I do 20 minutes of cardio, but basically do it at a constant high rate (no intervals), around 75-80% of maximum heart rate..will this be effective to burn fat? or will it have unwanted effects…

Jeff July 1, 2008 at 6:46 pm

Hey Rusty, Another great yet overlooked topic. I much prefer to workout at home for the same reasons you cited. I used to own one of those racks-loved it-had to sell BC I moved- still miss it sometimes for the squats. My current scaled-down setup is a commercial-grade adj. bench, Block dumbells and a Doorgym (pullup bar). I have to tell I’m way more fit now and look better now BC of the ideas on your blog despite once owning “better” eqpmt. Additionally, I prefer “look” I get with dumbells, although I will concede that barbells do give you a thicker look. Working at home does require more self-discipline (no one’s watching!) you can never bullshit your body into believing your pushing yourself when your not…Great post!

Brian July 1, 2008 at 9:19 pm

I used to be a fan of the home gym idea, and still am in some cases. If you are looking to put one together, this is probably the best resource out there: http://www.crossfit.com/garage_gym_sept_02_.

On the other hand, I’m a big proponent of training with groups, so check out your local Crossfit Affiliate. I know my training has skyrocketed since I stopped working out at home and started doing group Crossfit workouts.

BurritoKid July 2, 2008 at 2:45 am

you know whats also very cool? kettlebells, i think they take workouts to a whole new level. More raw strength and outdoor type.

rusty, workout equipment is so expensive. ive been investing but i cant believe how much they charge on some things. i mean we’re just buying mass that we know the exact value of.

Raven July 2, 2008 at 8:36 am

Excellent advice Rusty! Years ago I got myself a decent quality power rack and some olympic weights. Now I can get in good shape doing all the basic lifts and other exercises safely alone in my own home.

Km July 2, 2008 at 9:19 am

The first thing I would put my money in would be a kickass treadmill, lol.

Rusty, you may have written about this before but I was wondering if there exists such thing as a comfortable body weight for every individual? I’m still all about staying lean n’ mean but over the course of the year I have found that in order to maintain an extremely lean state at 128 lbs (I’m 5’3″) I have to keep a very clean diet, low in calories, very low in carbs, as well as keep up intense cardio. I am now 143 lbs, still almost as lean: I obviously eat more but my diet is still clean. Instead of doing an hour of cardio I do 40 mins per day before my resistance training. At this state I can enjoy my good carbs, and eat “as much as i want” — so to speak. Doing this, my weight doesn’t exceed 145 lbs. So in other words, is it safe to say that 145 lbs is my comfort zone? What’s your take?

Sam July 2, 2008 at 2:44 pm

Rusty, great post! As i talked about earlier, im interested in losing fat…do you think that low intensity cycling (45 minutes) 5 times a week will be enough to see noticeable differences? and approximately how long till the effect is seen? (this is assuming healthy eating of course)

AFDerrick July 2, 2008 at 3:08 pm

Rutsy, I am sure you know about the crossfit workout program which seems super tough but really good. I was wondering what you think of it? Is it a good replacement to doing weight lifting? Or would it be a good supplement, say do weights in the morning and crossfit in the evening? Just wanting your thoughts on it. And welcome back from Mexico, I just got back from Ochos Rios Jamaica, you should go there next.

3ller July 2, 2008 at 3:20 pm

hey rusty,
this isn’t related to the post but……
I’m mainly doing only cardio(since im 30-5 pounds overweight) and have decided to include many bdweight xerxices. For now, i don’t need to go to a gym bcz i’m busy with school work, besides i have a naturally decent build. What time do you think should i do my bodyweight training….before or after cardio ?

I reckon the exercises in Turbulence Training sounds great

3ller July 2, 2008 at 3:21 pm

Oh, thats 30 minus 5 pounds

sorry for the double Post

Brandon July 2, 2008 at 9:38 pm

I have to mention one safety issue with those dumbells. They may be OK for some exercises, but don’t even THINK of raising them above your head. The problem is those spring collars don’t hold very well in a vertical position (i.e. overhead tricep ext.) I used them for that exercise once without thinking and the plates slid off just before I got them over my head (thank GOD!)

Josh July 2, 2008 at 10:34 pm

Hey Rusty,

speaking of lifting, I had a tangential question. For some reason, I dealt a minor injury to my thumb muscle and tendon, and it really hurts now to push or grab onto things with much force. This has largely prevented me from doing press and pushing workouts, though I can still do pulling exercises (like pull ups). My question is what do you or anybody else know about foods to eat or methods to apply to speed up the healing process?

admin July 3, 2008 at 3:04 am

Venkat,

You are dialed in…sounds like an awesome home gym!

Trevor,

Yeah…I need to eventually get a power rack, once I get a bigger place with a garage.

BurritoKid,

I did that one time when unloading a bench when I was younger. I pulled two 45’s off of one side and there was still two 45’s on the other side. The bar slowly tipped up and then the weights came crashing down hard.

Eric,

You are very proficient at English and I know exactly what you are saying. I think low rep lifting will result in better muscle density and therefore better muscle definition, but if someone gets their body fat low enough…they can still look great with body weight exercises. Obviously I think lifting AND bodyweight exercises is the ideal combo.

ChuenSeng,

Thanks for the compliment & thanks for commenting. I hope your university gym gets one as well. I’m surprised they don’t have one already.

Gary M,

You sound like you have figured out a great workout. I forgot to mention a good jump rope! It is a great way to do HIIT in a small space.

Jessica,

I carefully pick out the pictures for my site. I’m almost obsessed about this, because I think visuals really motivate people. The home gym I have pictured looks pretty sweet. I mainly like the room and the Plasma TV. I would set it up a bit differently. Also…I’m not totally against commercial gyms, I just think it would be great to save time by working out at home. With the price of gas on the rise, I think people are going to try do more things at home…instead of commuting back and forth to a gym.

Helder,

More and more people are getting away from commercial gyms. I just think that the “naturally slim and athletic look” doesn’t require high volumes of heavy lifting, like bodybuilding requires. Take Lance Armstrong and Matthew McConaughey for instance. They do a lot of exercise outside of a commercial gym and look great.

Rachel,

That is a creative way to get a gym in a tight space.

Nkem,

I haven’t done very much work on a heavy bag, but I have heard of people using it like an HIIT exercise for the upper body. I may do a post on this as an alternative to running for people with a leg injury. I’m convinced this is a big reason that boxers look so ripped.

Anton,

I like intense HIIT and lower intensity steady state cardio. If you do higher intensity steady state cardio for too long for a period of time, you risk losing muscle (think marathon runner). I would recommend 10 minutes of HIIT and then 20 minutes of lower intensity steady state cardio.

Jeff,

Great point on having to have self-discipline. This is probably the biggest downfall of having a home gym. If you take the time to drive to a commercial gym, you will put in a decent amount of time and won’t get distracted.

Brian,

That guy has a serious home gym. I wish I had a ceiling that high! It would be cool to gather a group of people in an area and divide the rent between those who wanted to take part. Then load it with basic, but great equipment.

BurritoKid,

Yeah…this stuff is expensive. I have actually seen home made benches out of wood as well as power racks. It doesn’t sound like it would be a great idea, but some of the stuff I have seen looks really solid.

Raven,

I can do a lot of stuff in power racks. Something I haven’t done in a long time is partial presses. I like to take 6-8 weeks each year and do partial presses in the power rack. Set the safety bars about 6-12 inches lower than the top of your bench press position. Put the olympic bar on the safety bars. Squeeze the bar off the rack and lock out the press. The range of motion is only 6-12 inches, but you can really load up some weight on the bar. After 6-8 weeks of doing this my triceps get shredded and dense as hell. This helps when you go back to full range presses for the rest of the year.

KM,

As you know, I’m a huge treadmill fan. I like the Precor brand the best, because some of them go up to pretty high speeds. The only reason I didn’t list it here was that people can still run outside. No doubt that I would get a treadmill as soon as money would allow. Good call!

As far as comfortable weight. I know what you mean…still looking great at a slightly heavier weight. I completely agree with this philosophy. I get as heavy as 195 and still have nice abs and a lean face, but I look my best at 185. I am happy at either weight, but it is fun to get extra lean for special events. You sound like you look great at 145.

Sam,

I would recommend 10 minutes of interval cycling followed by 35 minutes of low intensity steady state cardio. You will get the “best of both worlds” by training this way. If you did this 5 times a week, you will dramatic changes within 8-12 weeks. It won’t be steady…you may not see any thing the first two weeks and then the fat will fall off.

AFDerrick,

I like Crossfit a lot. At this point in my life I work so much and I’m so busy that a workout this brutal would probably zapp me too much. Crossfit is like a fat burning “bootcamp”…it is effective as well. I’m already lean so I don’t need to do anything this drastic.

The approach I recommend on my site is a long-term strategy that won’t hurt as much as Crossfit. You can get just as lean and strong following what I have outlined on my site. Crossfit is a great program and it helps achieve the lean athletic look I talk about on this site on a regular basis.

3ller,

Do your body weight exercises before cardio. Then just chose one specialization exercise you want to improve on and do 3-4 sets of just that exercise after cardio. This works well.

Brandon,

Yeah…you have to get the right type of collars to make sure this is safe. There are better things to use than those flimsy springs…you are right about those. It can get ugly with those springs.

Josh,

I am not really knowledgeable on the subject of healing foods. My buddy Scott over at Modern Forager might have a good answer. Hopefully someone else will see your question and have a good answer as well.

Nice Comments!

Rusty

AFDerrick July 3, 2008 at 8:38 am

Rusty, thanks for the reply on crossfit. I am deploying in September to Iraq and crossfit is the workout of choice at the base I am going to (we have mandatory crossfit style workouts 3 days a week). So if I am doing crossfit should I stop lifting weights or should I just do them at the opposite ends of the day?

3ller July 3, 2008 at 8:39 am

have you heard of Parkour? I would love to learn those skills. These guys are the epitome of being functional fit(along with gymnasts and acrobats)

http://youtube.com/watch?v=WEeqHj3Nj2c

They make the marines look slow!

admin July 3, 2008 at 2:02 pm

AfDerrick,

You will probably just do fine to stop lifting weights for a while. Once Crossfit becomes easier, you can add a limited amount of strength training if you want, but probably won’t need it.

3ller,

Those guys are nuts! Pretty cool to watch, but some of that stuff looks crazy.

Rusty

John Black July 4, 2008 at 1:35 am

Hey Rusty bro, great site digging everything you’ve written so far. (I’ve read like most of your articles in the last 2 hours). I agree the big muscle look is DEAD. All the beautiful girls I know think those guys look CHEESY and GROSS. I just bolded it to reinforce the point. Anyways I’m 6’2 about 180, been sick with flu these past 2 weeks, finally better and hope to return to the gym in full force Monday. One thing is I’m fine with being away from the weights for awhile, I’ve actually gone light especially on arms lately, only doing one bicep/tricep set a week or none at all because my arms were too beefy, just think it’s a wise idea for people to get out of the mindset of getting “huge guns”. Huge guns get you stares from big dudes named Bubba, nice lean athletic arms that are in proportion get you stares from pretty women :). Anyways, I’m cool with making it back to the gym Monday, just wondering if there’s anything I can do at home tomorrow for cardio. Do you know of any like 20 minute cardio workout I could do in the comfort of my own home?

admin July 4, 2008 at 3:49 am

John,

Don’t know if you have jump rope, but for a $10 investment you have a great piece of cardio equipment. Here is a post I did on that:

Jump Rope Workout

Also…if you have a High school track near your house try this:

Sprint the straight aways and walk around the corner for 4 laps. It is just a mile and won’t take you more than 10 minutes. Then walk one lap. After that…jog for 4 laps.

This is a little over two miles and can get accomplished in around 20 minutes. It is s great way to combine HIIT with steady state cardio for maximum fat burning effect.

Obviously I completely agree with the excessively muscular look. Some guys with bigger frames look alright with bigger muscles as long as they look lean for their build. Guys like The Rock (Duane Johnson), Dolph Lundgren (Rocky IV), and Terrell Owens are all pretty large, but it suits their frame well. Guys like Beckham or Brad Pitt are have much smaller frames and would look stupid with this much muscle.

Lean and defined with functional athletic muscle is the way to go. The worst look is guys who just “mindlessly” try to gain mass and “train for the pump” for years. The worst look to shoot for is the typical “gym body”…that goes for guys as well as girls. The active, athletic type of look is much more attractive. I love it when people ask me if I’m a swimmer or an athlete. I don’t like it when people ask if I work out every day.

Thanks for the compliment on the site. It is a lot of fun!

Rusty

Sandy July 4, 2008 at 1:05 pm

Rusty,
WOW! Thats an awesome gym. Well, this is OT but guess what? I ran my first 5K this morning and placed 2nd in my age group! I was really proud of myself. I dont plan on being a marathon runner but I am planning to run some 5K’s. So far, I have three more Im going to run in this year. I hope to improve my time by a min. each time. I think the HIIT will really help me with this! Any advice???

admin July 6, 2008 at 6:27 pm

Sandy,

That is awesome! You could probably improve your performance a bit by doing a longer version of HIIT. Try going to a track and sprint one lap followed by jogging (not walking) one lap. Alternatively you could do a similar thing on a treadmill…run fast for one minute, then jog for two minutes.

This will build up your pain tolerance a bit and jogging a 5k will be a piece of cake!

Rusty

Sandy July 7, 2008 at 10:25 pm

Thanks! Im going to keep my races to 5K’s only. Im not interested in marathons! I want to keep my muscle! (: Thanks for everything. You’ve personally helped me so much, Rusty! Im on the road to being in amazing shape. I still have a way to go but IM closer and closer to meeting my goals!

admin July 8, 2008 at 8:38 pm

Sandy,

Keep it up. Great idea about ticking to 5k races. Marathons are just plain tough on the body!

Rusty

Fiona June 6, 2009 at 6:01 pm

I am happy with my treadmill and my total gym. I lost some 40 pounds and stay in great shape with these two machines, I also have a resistance cord, a couple of dumbells for variation and I have a pool where I can change my routine.

NutCase July 17, 2009 at 4:00 am

I have gone to gyms for many years and really enjoyed it. Then I married, got kids, and my workout schedule fell apart.
I could not afford any gear or dedicating a roomt to that gear. Ok, I had some barbells and stuff, but..
Anyway, my solution was dropping the ironworks and investing in a set of gymnastic rings. I thought I was strong until I hung those under the staircase and tried some basic moves. A couple of years later I am still hooked on working out in rings and other gymnastic strength elements. These days I dont see anything I would go to a gym to do for working out. I do miss the social scene a gym offers, but my workouts feel really good. Point is, if one wants to work out at home, all you need is a floor and a wall. If you can string up a set of rings in addition, you are all set for all your strength needs.

alok August 10, 2009 at 11:34 am

body kaise banaaye?

Matthew April 6, 2010 at 1:45 pm

I love your site! Best fitness site I have found to date. Plus you have great pics! I have been working out using bodyweight for the past week and a half and it’s awesome. Going to build a stand alone pull-up bar in the next few days for the garage. I’ll let you know how it goes. Keep it up!

James May 4, 2010 at 12:15 am

I just started finishing out my basement for a home gym. This is some great information for selecting some good equipment. I definitely want a good sound system and a flat panel tv so I won’t get bored. I am currently working on my floor plan. I’ll have to let you know how it goes.

Monica July 16, 2010 at 7:38 pm

Hey Rusty

I LOVE working out at home. I was a gym junkie from the age of 19 right up until I got certified as a trainer at 30. Then I had to live in the gym 12 hours a day and that got old really fast especially when trying to workout and members keep coming up to you for advice. That was the end of the beginning for me.

I’ve been working out strictly at home for 4 years now. I keep all my equipment (TRX, dumbbells, balls, valslides, gymboss) in my living room. Some of it hidden some of it not. I had an elliptical but sold it when I started doing CST. My workouts at home are much more productive than they ever were at the gym.

Jason - Muscle Building and Fitness Workouts December 13, 2010 at 2:05 am

If I may add to the conversation.

I think you can get away without buying 35lb plats. save the money and get an extra 25lb plate. If you think about it why do you need it. You will need the rest but save your money there.

I also think powerblocks are the way to go. They take up less room and unless you find the dumbbells on sale the will run you a little less.

One more thing you may want to add to the list is blast straps. Don’t buy the TRX save your money and get the blast straps, with the money you save you could buy 2 sets.

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