Working out at Home
Advantages –
- Privacy
- At your pace
- Time
- Focus
- No Waiting
Disadvantages –
- Cost of buying everything (and some maintenance)
- Safety
- Lack of variety
- No camaraderie
So, let’s say that you do decide to work out at home. What are you going to need? What’s your experience level? I am going to assume that you are completely new to strength training and looking to add weight and gain strength. I’m going to offer some suggestion and options for you to pick from.
But if you are more intent on using a gym click here for a discussion on how to choose a gym.
What you absolutely need –
Think of your major body parts – shoulders, torso (chest/back/abs), arms, legs (thighs, hamstrings, and calves). How you want to train these areas should dictate what you buy.
- As a beginner, you’ll be focusing on the basic compound movements. Compound movements involve multiple body parts. As an example, the bench press involves chest, shoulders, triceps, directly. Indirectly, you work your forearms and believe it, or “don’t”, your neck. As you begin to push more weights, you begin to work your back, abs, and legs as stabilizers. Versus, say the bench flyes. Flyes work your chest, your biceps (static) and forearms (grip). You’ll probably not use weights heavy enough to where torso stabilization will be an issue.
- So, the basic compound movements would be:
- Bench press
- Squats
- Shoulder press
- Rows
- Pull-ups/chin-ups
- If you only did these exercises, you’d be off to a good start.
Decision – Free weights versus machine versus “rubber bands”
- Right off the bat, I do not like machines. You could get an “all-in-one” machine with weight stack at Kmart or Wal-Mart for under $300. Do not like them. No range of motion. No matter how “free floating” the arms are, your body is locked into a plane of movement, dangerous to joints. Again, no range of motion.
- In any equipment you buy, you must have the capacity to get full range of motion.
That leaves free weights and “rubber bands”
- In the past, the dominant home gym was Soloflex, which has since been surpassed by Bowflex. The major disadvantage has always been price. It’s pricey.
- Bodylastics is much more affordable system. Probably the most inexpensive way to go regardless of whether its free weights or otherwise.
- Recently, Body by Jake came out with Tower 200 (about $200 at Kmart) and Weider with its X Factor for about 100 bucks. Both systems attach to your doorway and give you access to a wide range of exercises. Have not used these 2 yet.
Putting aside the Bowflex for this discussion, the all have similar pros and cons.
Pros –
- Price. As you will see, even with the Tower 200 going for between $160 (Amazon) and $200 (retailers like Target or Kmart), it’s still cheaper than a free weight system, once you have it all together. Basic Bodylastic system is less than 50 bucks and it’s most expensive is just over 100 bucks.
- Convenient. Put it away, leave it out, doesn’t take up much space. If you have kids, no worrying about your child getting hurt.
- Lot of exercise variations you can do.
- Convenience of working at your pace, your time, at your place.
Cons –
- Even with Soloflex and Bowflex, the resistance seems uneven to me. I like the full range of motion, but with the stretch bands, the resistance seems even more uneven. When you let it out, there’s really no tension to speak of. And at the top end, the resistance also seems to “relax.” Maybe it’s me.
- Really easy to start bouncing and using momentum. Momentum completely makes the exercise irrelevant. You have to be tight and controlled in your movements. I’ve seen the commercials where the guys simulating doing an over the shoulder throw with the Tower 200 – that’s not muscle building and not what I’d recommend for using these systems to replicate free weights.
If you lack space, safety is concern, your budget is 100 bucks or so, these systems can work for you. If you live on the 15th floor of a high rise, these could be a real option for you. And despite my comments on its uneven feel, do not misunderstand me, the resistance is real. You can absolutely get a great sweat going. Just do not bounce! And I apologize to all the true believers for calling it “rubber bands.” The technology is real. The resistance is real.
If you want to learn more about Bodylastics and what you can get for under 50 bucks, check it out here.
A gym body without the gym? Big time! Click Here to see how
I am clearly a free weight advocate when it comes to putting on some weight for beginners. There’s just nothing like the feel of weight in your hands, as you go through the full range of motion. The pump is different, the feel is different and the resistance is superior. The stretch as you let it out, with the dead weight, pulling, feels great.
That said, there are essentially 3 types of gyms that you can build at your home, based on your budget.
The Real Basic –
- Bench with uprights – pass on the ones with lat tower and leg extension contraptions. The lat tower would be good for – maybe – tricep pressdowns, I think. Most have no range of motion. Your lat pulldowns will travel about a foot, unless you’re very short with short arms. Get a decent bench a 100 bucks at Kmart or Sports Authority.
- Skip the vinyl weights, eventually, the cement will start to leak out and you’ll have it everywhere. Cast iron – let us all in a low and masculine voice speak it – cast iron.
- Starting out, go get a 100 lb set for 129 bucks or so. I was going to recommend the adjustable dumbbells but after some thought, no. It would be another 130 bucks or so, for a pair of 25 lb dumbbells. Plus, as a beginner, changing dumbbells is good exercise.
- A Pull up bar. Recently got the Iron Gym workout bar and love it. Hooks right over the doorway. Feels solid, foam grips feel great. If you do nothing else, pull-ups and pushups will get a sweat going. I think I had 29.99 at Kmart, give or take. You can get a cheaper bar but Iron Gym is good.
So, basic bench, barbell set, and Iron Gym will run you about $260. On top of that, depending on where you want to work out, you may need mats, maybe 20 bucks or so. You’re looking at 280 bucks tops to get started pumping iron. It’s an investment, you’re going to have to make, unless you want to head to the park and do chin-ups and dips. Hey that will work!
I was going to detail some of the other, more expensive workout options but, on second thought, I think I’ll hold off on those.
If you need some basic transportation, I’m not too sure on the value of going over the pros and cons of, say, a Mercedes Benz. Pro – great car. Con – cost a fortune. Apply that principle to the monster setups at Sports Authority.
But there are some issues to discuss:
Pros –
- Resistance is resistance but the unique feel of muscle contraction on dead weight and the negative aspect is just superior for muscle building, in my humble opinion.
- Easier to push yourself. Up your weight 10 lbs is 10 lbs. Dead weight pretty simple.
- Real strength (and power) is holistic. Changing weights, heaving barbells into place, putting everything back once you’re done; all contribute to your growth.
- Dead weights work the underlying structures like tendons and ligaments.
- Dead weight builds respect, because dead weights can break bones. (see cons)
Cons –
- On that last note, it is dangerous. Working out by yourself at home, you must be careful.
- For older folks, like me with arthritis in half my body, dead or free weights are tough on the joints.
- This all takes up space and is heavy (ha – ha – ha). Perfect for the basement and garage. Not so perfect for high rise apartment.
As in all things, compare, contrast, make the best decision with regard to your budget and situation.
Later, I may discuss my experiences with Bowflex and so on.
For now, if you are just starting out and have not ever, really lifted before, the above is really all you need to get you going.
If you need more, shoot me an email via my contact page here.
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