So you want to start working out, but don’t have a beautiful, fully stacked home gym? Well, lucky for you, there are countless people who make it work, and so can you.
You may be wondering how I can say countless? How do I really know this?
Well, first things first, one of our country’s most popular forms of exercise only requires a pair of shoes. That’s right, I’m talking about tap dancing.
Tap dancing is a great bodyweight exercise. It burns calories, improves coordination, and gets a sick pump in your calves.
Okay, okay, not tap dancing. Instead, I’m talking about running. Running has exploded in popularity recently as gym culture has collided head-on with the running community in a “brand new” concept known as hybrid training. Hybrid essentially combines running and lifting; the specifics are somewhat new, but the overarching principles have been around for a while. Anyways, while many in the fitness world used to skip cardio or elect for the stairclimber or elliptical, today more and more people are running.
Now, if you do a quick Google search on running or explore the depths of some popular subreddits, you may find you need a few hundred-dollar Garmin watch, yoga mat, heart rate strap, four different pairs of running shoes, gels for fuel as you run, and on and on.
However, at its most basic application, running requires a good pair of shoes and a good lower-body warm-up.
Now, the point of this article is not to turn you into a runner; however, I did want to immediately point out that lack of a home gym should not be a reason you don’t workout. There are way too many benefits of exercise to let not having the perfect equipment hold you back from your goal to start exercising.
With that being said, let’s look at some options you have for exercise without a home gym.
What can I do without a home gym?
For the purpose of this article, I’m also going to assume you don’t have access to or don’t want a traditional gym membership as well. Because otherwise, I would probably tell you you can drive to your nearest gym - and that would be a pretty short and boring read. You know we are more creative than that.
Alright, let’s dive deeper into running for a second.
The cool thing about running is that, as mentioned, you only need a good pair of shoes.
Additionally, not all running is created equal. For instance, training for a half-marathon and training for sprint speed are two entirely different types of workouts and will produce entirely different results. Training for a half-marathon is going to involve longer runs, some interval training, and some easy base-building days; it is going to significantly improve your aerobic capacity (your ability to essentially not get winded). Training for sprint speed is going to involve building up to max efforts, long interval rest periods, maybe some hills, and technique work. You won’t improve your aerobic capacity nearly as much, but you will get significantly more explosive than training for a half-marathon.
I mean, who knows, you may end up running a half-marathon and then a marathon, and then you may very well find yourself as an ultramarathoner.
Alright, enough with running. Let's look at other body weight options.
There is also a ton you can do at home to get a great bodyweight workout.
Here we are thinking of some of the best bodyweight exercises, such as push-ups, bodyweight squats, lunges, burpees, planks, sit-ups, Russian twists, and glute bridges (one leg or two).
There are endless combinations of workouts you could create just from this list, and we’ll do just that later.
Another option is buying a program like P90X or Insanity. These had their time about 15 years ago, but man, are they still tough.
I think my abs are still sore from P90X’s Core video - and that was 10 years ago, it takes unreal core strength.
Essentially, if you are unfamiliar, these are workout programs you can play on your TV and follow along. Insanity consists of bodyweight exercises, and P90X has bodyweight workout options. You essentially get your own personal trainer in your home.
If you want to workout at home (using some of the best bodyweight exercises) and have no interest in creating workouts or thinking at all - this is the move.
You’ll be in and out, including a warm-up and cool-down, in about 45 minutes, and trust me when I tell you that 45 minutes feels like 1 hour and 45 minutes. However, it works; you will no doubt get in better shape using bodyweight exercises.
Let’s look at some sample bodyweight training you could do:
Bodyweight Workout #1
50-40-30-20-10
Bodyweight squats
Sit-ups
Bodyweight Workout #2
Work to accumulate a total of 10 minutes of a plank
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For the plank, try to go from a high plank position (push-up position), with your hands shoulder-width apart. Keep your legs straight and brace your core. Your core stability will be on another level after this.
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Every time you take a break, do 10 lunges on one leg, then switch sides
Bodyweight Workout #3
5 Rounds:
10 pushups
20 Russian twists
400-meter run
As you can see, there are a ton of bodyweight exercise options when it comes to working out without equipment.
Now, as you may have noticed, much of the working out is cardiovascular system-based or combining cardio with bodyweight exercises.
As a beginner, you certainly can gain strength and build muscle mass doing this; however, as you progress, it is difficult to gain strength using only the listed bodyweight exercises above.
If it is still your goal to workout using bodyweight training and get stronger at that point and increase muscle mass, you may want to look into some gymnastics and/or calisthenics-based movements to increase the difficulty of your current bodyweight exercises.
This is one of the biggest reasons to consider using traditional resistance training gym equipment, whether at home or at your local gym.
I again want to encourage you to start working out, even if you can only do bodyweight exercises.
When I was playing college football, at one point, we were training with milk jugs and weighted backpacks.
Now, this, of course, was during Covid, but the point is that a major college football program was forced to make it work at home with nothing more than bodyweight exercises, running, and a few weighted options from everyday items to make exercises like bodyweight squats a little bit harder.
Minimal gym equipment
Now, right now, you are limited to bodyweight exercises, but let me show you the magic of adding even just one piece of gym equipment.
It truly opens up a world of options.
Now, if you could only add one piece of gym equipment, which of course isn’t true, but let’s just play this situation out, my go-to, must-have piece of equipment is a pair of dumbbells.
Now, you may be thinking, “What is so special about dumbbells?” Well, I sure am glad you asked. Let me give you a few reasons.
#1) Dumbbells take up virtually no space.
One pair of dumbbells takes up less space than a pair of flip flops, well, unless your dumbbells are 150lbs each.
I mean, flip flops are great, but can they get you jacked?? I don’t think so.
#2) Dumbbells open up a world of possibilities when it comes to exercise selection.
Above, we looked at your options for bodyweight training.
However, with the introduction of a pair of dumbbells, you can now better train lower and upper body strength with dumbbell squats (significantly harder than bodyweight squats), rows, shoulder presses, floor presses, curls, RDLs, farmer’s carries, and many, many more.
Dumbbells also now allow for the option to better train strength and increase muscle growth as you have an external load to add to bodyweight training movements (squats, for example).
#3) Dumbbells are relatively cheap.
Now, there is a difference between buying a pair of dumbbells and buying a complete set.
A complete set could be hundreds to thousands of dollars, and takes up about the size of a small couch.
For some people, this is a great idea, I mean, again, no one gets jacked on a couch.
However, since you are just starting out, there is nothing wrong with starting out with a pair of dumbbells. A good pair of dumbbells is probably going to cost you somewhere between $50-150. The main driver of the price difference is the weight of the dumbbells.
Typically, you can get a quality pair of dumbbells for somewhere between $1-1.50 per pound. Your upper body will be thanking you.
Now, you are probably wondering what a good starting weight for a pair of dumbbells is.
For a female, probably somewhere between 10 and 25 pounds, and for a male, probably somewhere between 20 and 40 pounds, depending on fitness level.
Go with the lower end of the range if you are brand new to working out.
You can go towards the upper end if you are getting back into working out, but have experience with the movements.
Alright, so let’s look at a couple of workout routines you could do with just one pair of dumbbells.
It's important to include both upper-body and entire lower-body strength movements throughout your week.
You also want to make sure to include exercises that are good for core strength (planks, Russian twists, mountain climbers, etc.)
Alright, let's build muscle.
Workout #1
3 sets of 10 reps
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DB shoulder press (DB starting position at your shoulders, standing position, knees bent slightly, feet flat)
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DB squats (single DB starting position in goblet position)
3 sets of 10 reps
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Single-arm dumbbell row (DB starting in hand, arm extended )
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Lunges (single DB starting position in goblet position)
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Start with your feet shoulder-width apart. Slowly lower your left leg back until your back knee touches the ground, then drive through your front heel and glute, keeping your chest upright, until you're back in a stand tall position. Then repeat, using the opposite foot.
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3 sets of 1 minute
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Plank (squeeze your glutes and lower body)
Workout #2
3 sets of 10 reps
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DB RDLs (DB starting position in front of body, arms straight, standing position, knees bent slightly, feet flat)
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DB floor press (DB starting position in hands, arms extended towards sky as you are laying on your back)
3 sets of 10 reps
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DB bent over row (DB starting position same as RDL, except your hips should be farther back, chest closer to the ground, back flat)
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DB Russian Twists (DB starting position at core)
3 sets of 30 seconds
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DB lunge hold
There are a lot of programs you can find online to help guide you - whether that’s running plans, bodyweight exercises only, or even minimal equipment (just a dumbbell).
I will say AI is not terrible at creating workouts. You can give it very specific instructions - For instance, “Create 4 workouts to be done over the course of a week, using only bodyweight exercises, running, and one pair of 25-pound dumbbells. I want each workout to last between 15 and 30 minutes. My goal is to build strength and improve my overall fitness.” Add in any other relevant details to your workout goals, and you may be surprised how helpful AI can be. Obviously, you are responsible for appropriately implementing the program. Don’t do anything you aren’t ready for, and be sure to check with your doctor before performing any brand-new workout program.
Alright, up to this point, we’ve covered just a few of the ways you can work out either with only bodyweight exercises or with a pair of dumbbells.
To finish, I want to quickly look at the benefits of a full home gym. I think the more you begin to workout, the more you will see the incredible benefits here.
Benefits of a home gym
Let’s look at some of the key benefits of a home gym.
#1) You will no doubt save time.
Now, in comparison to already working out at home, this is not the case, but for most people, going to the gym requires a lot more time than just working out. There’s the commute, parking, waiting for a treadmill, squat rack, or bench, and driving home. This simply eats up so much of your time. Now, it is, of course, better than not working out, but a home gym will no doubt save you time.
#2) You will be able to workout more often and stay consistent.
Because going to the gym can be hindered by travel time and schedules, a home gym is all the more important. It eliminates many of the restraints and even excuses for not staying consistent with your training. Bad traffic? Not an issue. Snow? No need to drive, just take a straight line to the nearby bedroom, garage, or basement. I know up north, you are laughing about snow, but in North Carolina, a couple of flakes shut down the whole place.
#3) You will have access to quality equipment and get a better workout.
This is the biggest one for someone already training at home, but with limited equipment. Sure, you absolutely can get a great workout, but you are missing out on some key benefits of strength training with only bodyweight exercises or even with a pair of dumbbells. Having access to a barbell, squat rack, bench, multiple pairs of dumbbells, a pull-up bar, cable machine, stationary bike, and other key pieces of equipment gives you so many more options for strength training.
#4) You will be able to set a positive example for your family.
You get to be the example of hard work you want your family to see. Your kids also get to see what it looks like to prioritize fitness in their daily lives.
Plus, as your kids grow up, this can be a way you can begin to teach them how to workout and build habits that last a lifetime.
Hopefully, you are starting to get a sense of some of the ways a home gym can benefit your day-to-day life. However, it can be daunting to know where to start.
Let me help you out as you begin.
How to start a home gym?
Let’s consider some key questions as you think about building a home gym.
#1) Where do I have the space?
The best place is a basement or garage. Ideally, you want a concrete floor on ground level. However, a bedroom can also work; you just have to be more mindful about using heavy weights.
#2) What type of training do I want to do?
General fitness training, CrossFit, bodybuilding, powerlifting, etc. All of these have their place, and it is largely a matter of preference. This will determine what type of equipment you prioritize adding to your space. Because, as you will soon find out, space is a premium. Everything you pick means you are saying no to something else.
#3) Don’t forget flooring.
This is often an overlooked piece of building a home gym.
You must have the right flooring. This not only protects your floors from dropped weights but also protects you by providing a solid surface for you to train on.
If all of this sounds like a lot, start slow. If you feel you need extra help, reach out. We offer free gym design consultations.
Remember, progress is not always a straight line.
