isports Magazin
During the pandemic, many people were unable to use their gyms. As a result, they were forced to start exercising at home. There are good reasons why, even years after the lockdown, many people are still setting up home gyms.
Fit at Home
Working out at home is possible at any time of day or night. Belegte There are as few occupied devices, and no need to commute. The hygiene is entirely up to you, and you can choose your own music. Over the long term, a home gym is even cheaper—after the initial setup costs, you can train for years without paying additional fees. Want to do a Netflix marathon while jogging on the treadmill? No problem at home!
Before setting up a home gym, many questions often arise. We support you in planning and selecting the right equipment.
Where can I set up my home gym?
People who set up a home gym often choose the basement. There’s usually space, and the basement tends to be cooler than the rest of the house, meaning you won’t sweat excessively, and you won’t need an air conditioner. The garage offers similar benefits. Here, you won’t be distracted, and the floor doesn’t require special protection. However, in winter, you might need to consider heating. If you have a hobby room available, you can set up your home gym in the living area for a more luxurious feel.
If space is limited, you can still work out in the living room. One of the biggest advantages of this room is that it typically already has a TV, where you can play workout videos and bring the feel of a fitness class into your home gym. However, you should avoid working out in the bedroom. This room should be reserved for relaxation and should not be associated with activity. In other living areas, small and compact solutions are often necessary, but you can still train efficiently.
The formula for space in your home gym
Regardless of the room you choose for your home fitness setup, always pay attention to the room size. For a single piece of equipment, four square meters is usually enough. For a more comprehensive workout area, ten to fifteen square meters should suffice. As for ceiling height: If you plan to hold a barbell overhead while standing, ensure the ceiling is high enough to avoid hitting it.
Beginners and Pros, Cardio and Strength Training: Who Needs What?
In a home gym, focus on the equipment and functionality you truly need. If your focus is cardio, you might need a stationary bike, a punching bag, and a jump rope. If you’re primarily interested in strength training, look for a full-body strength station and some dumbbells.
When setting up your home gym, consider your fitness level. For beginners, the following setup is often sufficient:
- A cardio machine, such as a foldable treadmill,
- Kettlebells and/or dumbbells for strength training, and
- A workout mat for push-ups, sit-ups, and other exercises.
Advanced users should consider one or two cardio machines, a weight bench or a multifunctional strength station, as well as kettlebells, dumbbells, and barbells. In a professional home gym, you may have several cardio and strength devices, a power rack, and various weight plates for barbells. You can also add functional accessories such as mats, gym balls, and rollers as needed.
Ideas for setting up your home gym: from mats to weight benches
If you want to set up a home gym, focus on some basic equipment. The following items are considered essential by most athletes:
- A training mat provides a non-slip surface for safe floor exercises, such as sit-ups.
- Resistance bands offer many exercise options, such as squats or bicep curls. They target different muscles and are usually inexpensive.
- Dumbbells allow for a variety of exercises targeting the arm, shoulder, and core muscles, and they take up little space.
- A pull-up bar can be mounted on the ceiling, wall, or door frame. It helps train your back, abs, shoulders, and arms.
- A cardio machine, such as a treadmill, stationary bike, or rowing machine, will help improve your endurance. Some cardio machines are also foldable for easy storage.
Additionally, the following equipment is recommended:
- A weight bench and barbells increase your workout flexibility, enabling exercises like deadlifts, shoulder presses, and squats.
- Extra weights allow you to adjust the intensity of your workouts to match your progress. You can also use adjustable weight sets to save space.
- Kettlebells provide efficient full-body exercises and many athletes find them a fun alternative to dumbbells or barbells.
Mirrors, lighting, music! – More home gym decor
Popular ideas for decorating your home gym include lighting and mirrors. A lamp with adjustable color temperature and brightness allows for bright, cool light for training and dimmed, warm light for yoga and recovery. A full-length mirror lets you check your posture during your workout and makes the space appear larger.
There is a wide range of accessories that can make your workout more enjoyable and motivating. These include speakers or a music box to play your favorite playlist, a stopwatch, or a heart rate monitor for interval or heart rate-controlled training. Also, remember cleaning supplies and cloths for your equipment.
Home Gym Costs: What You’ll Pay for Weights and More
The cost of setting up your home gym can vary significantly depending on the equipment you choose. For a basic setup, 400 to 500 CHF is usually enough.
If you want to train with a weight bench, barbells, and one or two larger machines, plan for costs between 1000 and 2500 CHF. Generally, there is no upper limit for the budget. If you want to create a premium home gym with multiple stations, a sound system, and new lighting, you might spend 2500 to 4000 CHF. In any case, it’s important to invest in high-quality equipment that promotes good posture, enhances training results, and ensures maximum comfort. Opt for professional home brands like Tunturi, Adidas, Bowflex, Schwinn, Reebok, Inspire, and Nautilus.
Setting up a home gym on a budget: Here’s how
Setting up a home gym might seem expensive at first. However, it’s also possible to create a functional home gym with a small budget. Your equipment should consist of simple yet efficient and high-quality functional tools and small equipment.
The basics for your home gym include a workout mat, resistance bands, and dumbbells. A great addition is a jump rope, which is an inexpensive way to improve endurance. Other affordable but effective equipment includes suspension trainers, ab rollers, and a pull-up bar. If you want to buy multiple dumbbells, consider buying sets with interchangeable weights instead of several individual pieces.
Setting up a home gym in a small space: Tipps and tricks
If you’re setting up a home gym in a small space, focus on compact sizes and multifunctional equipment. Many cardio machines are foldable, and the elliptical machine usually takes up the least space. For strength training, a power rack is ideal, as it allows you to perform multiple exercises, such as deadlifts, bench presses, and squats.
Dumbbells and functional equipment like resistance bands and gym balls are your best friends in small spaces. They can be stored in a closet when not in use but still offer a variety of training possibilities. If you own multiple kettlebells and dumbbells, a functional stand is a good option to save space and motivate you to train regularly.
