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Imagine waking up, slipping into your workout clothes, and getting a great workout without ever leaving the comfort of your home.
No fighting traffic or waiting for equipment at a crowded gym filled with….other people.
Instead, you have a dedicated home gym and workout space tailored perfectly to your needs and preferences.
It’s not just about convenience; it’s about creating an environment where you can work out exactly how you want and when you want.
My personal home gym and workout space
When COVID hit and the gyms shut down, my husband and I decided we were done paying for gym memberships and decided to turn our bonus room into a home gym and workout space.
It was important to us that the space was equipped with cardiovascular training equipment, weights for strength training, and mats for floor work and yoga. Knowing 3 key things helped us plan out the perfect home gym and workout space for us!
What’s inside…
Whether you’re looking to get stronger with strength training, enhance your flexibility with a yoga practice, or get your heart pumping with good old-fashioned cardio, I’m going to walk you through every step to create your own personalized home gym and workout space
The Importance of a Well-equipped Home Gym and Workout Space
A well rounded fitness program is composed of 3components:
- Cardiovascular training (like running, biking, swimming, walking, etc)
- Resistance training – Strength training either with weights or bands or even your own body weight!
- Flexibility training – maintaining a health range of motion for your all of your joints to help avoid injury and stay mobile as we age
As you’re planning out your home gym and workout space, ask yourself 3 questions:
#1: How much space do you have for your home gym and workout space?
Do you have an entire spare room you can dedicate to your fitness equipment? Can you buy a few pieces of equipment and keep it in its own area 24/7?
Or will it need to share space in one of your living areas? Do you need to turn your living room into your own Planet Fitness for 30 minutes at a time and need equipment you’ll be able to stash out of sight the other 23 hours and 30 minutes of the day?
#2: What is your budget to furnish your home gym and workout space?
Will you purchase your equipment new? Or will you look for deals online or scour Facebook Marketplace for local steals? Knowing how much you can spend on equipment is going to help you figure out how to allocate your funds for the different items you’ll want to buy.
Are you looking for top of the line equipment? Or are you starting out with basic models and upgrading once you are confident it will get used regularly? Are you a cycle fiends who’s sure you want to drop $2k on a Peloton? or are you just figuring out what kind of workouts you like and want to start with basic models that you can upgrade once you’re sure you’ve found your jam.
#3: What are your must-have items in your home gym and workout space?
What aspect of your current workout program is currently suffering the most due to a lack of dedicated time, space, or equipment to commit to it?
Think..what types of workouts can you not do unless you have the equipment at home?
If the weather is nice where you live and you can often get outside to walk or run for cardiovascular training, can you hold off on buying cardio equipment and prioritize adding a weight set or resistance bands instead?
If you’re like me and live somewhere that is hot and humid half of the year, making it difficult to exercise outside, maybe you’ll make a treadmill or elliptical machine your first purchase so you can still get your cardio on consistently through the month of July
I will say, buying higher end gear can make it more fun to work out, meaning you’ll do it more often. Having lower end equipment that doesn’t have all the bells and whistles may mean you’re doing more manual adjustments that take more time and stretch your workout time.
From resistance bands for strength training to yoga mats for flexibility and mindfulness practices, a well-rounded setup enables you to explore different types of exercises seamlessly.
This variety not only keeps your routine fresh and engaging but also helps prevent plateaus by continuously challenging different muscle groups. Ultimately, a thoughtfully designed home workout space becomes more than just an area filled with equipment—it transforms into a personal sanctuary where physical and mental well-being are cultivated harmoniously.
A well-rounded fitness program that integrates cardiovascular training, strength training, and flexibility isn’t just beneficial—it’s essential for optimal health. Cardiovascular exercises like running or cycling improve heart health and endurance, but coupling them with strength training builds muscle, improves bone density, and reduces the risk of injury as we age.
Cardio – Rule #1
Any other Zombieland fans? Just me? OK.
Cardiovascular fitness is often seen as the cornerstone of a balanced workout program, and for good reason. Engaging in regular cardiovascular exercise, such as running, cycling, or even brisk walking, significantly enhances your heart’s ability to pump blood more efficiently.
This not only lowers your risk of developing chronic diseases like hypertension and Type 2 diabetes but also ensures that your muscles receive an ample supply of oxygen-rich blood during any form of physical activity.
A strong cardiovascular system lays the groundwork for overall health.
Beyond the immediate physical benefits, cardiovascular fitness also plays a pivotal role in mental well-being. Activities that get your heart rate up trigger the release of endorphins—often referred to as feel-good hormones—which act as natural stress relievers. This means you’re relieving symptoms of anxiety and depression while improving your cognitive functions like memory and decision-making skills.
Getting Your Sweat On
High-intensity interval training (HIIT) is a great cardio option that doesn’t require any special equipment. By alternating between periods of intense activity and short rest, HIIT is an efficient choice if you have a busy schedule and limited space.
For those who prefer lower intensity and/or low impact workouts alternatives, consider cardio activities like cycling or rowing. Both options are easy on the joints while delivering impressive cardio benefits.
A stationary bike or a compact rowing machine can seamlessly fit into smaller spaces, ensuring you get an effective workout without overcrowding your home gym and workout space
These exercises offer versatile intensity levels—ideal for everyone from beginners to seasoned athletes looking to maintain or elevate their fitness routines.
Jumping rope is often overlooked as an efficient cardiovascular workout. This simple yet incredibly effective tool provides an excellent full-body workout in a short amount of time – improving your coordination and boosting heart health. Plus, it’s highly portable, making it perfect for those with limited space—just clear out a small area and you’re set!
Getting Pumped
Strength training is often overlooked as a key part of physical fitness. Consistent strength training can increase insulin sensitivity, promoting better glucose management and reducing the risk of Type 2 diabetes. It also helps you maintain muscle mass as you age, counteracting the natural decline that can lead to injuries and mobility issues.
Strength training also offers substantial psychological benefits. The process of setting and achieving incremental goals in weightlifting or resistance exercises creates a strong sense of accomplishment and boosts self-esteem.
Plus, strength training can serve as an effective stress reliever!
Here are a few items to consider as you stock up your home gym and workout space for strength training workouts:
- Adjustable dumbbells allows you to tailor the resistance to suit various exercises like bicep curls or shoulder presses without needing multiple sets of weights.
- Resistance bands are not only affordable but also incredibly effective for targeting muscles from different angles and adding variability to exercises like leg lifts or rows.
- Stability balls enhance core strength when incorporated into planks or crunches.
- Kettlebells provide a dynamic alternative for traditional moves such as swings or goblet squats. By outfitting your home gym with these adaptable pieces of equipment, you ensure that your exercise routine remains challenging yet engaging.
- An adjustable barbell/dumbbell weight set
(Amazon Affilliate link) - Perfect Push-Up with rotating handles that engage more muscles and reduce wrist strain.
Amazon+5 - Perfect Ab Crunch – Target your abdominal muscles effectively while reducing strain on your neck and back.
Amazon - Perfect Fitness Crunch and Sit-Up Training Assistant – Supports your head, neck, and shoulders to focus on abdominal muscles during crunches.
View on Amazon - BalanceFrom Ab Mat Trainer Abdominal Machine – An easy-to-use ab exerciser
View on Amazon - All-in-One Home Gym is a comprehensive home gym system to perform a variety of exercises in one compact unit.
- SincMill Home Gym Multifunctional Full Body Workout Equipment – Offers a 148 lb weight stack with various accessories for lower body workouts
View on Amazon - RUNFREELY All-in-One Weight Machine for Home Gym Provides a 150LBS weight stack with 12 resistance levels and ergonomic design for full-body workouts.
View on Amazon
Flexibility and Mobility Training
Flexibility training often gets sidelined, yet it is critical in preventing injuries and improving overall athletic performance. Stretching, yoga, and Pilates i joint mobility and reduce muscle stiffness from intense cardio or weightlifting sessions.
- A high-quality yoga mat provides cushioning and stability for various poses.
Gaiam Yoga Mat – Premium 6mm Print Extra Thick Non-Slip Exercise & Fitness Mat
Ideal for all types of yoga, Pilates, and floor workouts.
View on Amazon - Yoga blocks assist in achieving proper alignment and support in poses.Amazon+3
- Yoga Blocks 2 Pack – Premium EVA Foam
Lightweight and durable, perfect for improving poses and balance.
View on Amazon - A yoga wheel helps in stretching and improving flexibility, especially for backbends.Amazon
- URBNFit Yoga Wheel – 12-Inch Roller – Designed for stretching and flexibility to help back aches and tension.
View on Amazon
By balancing these three pillars of fitness within your home gym setup, you create a versatile environment where you can address all aspects of physical fitness. This comprehensive strategy keeps workouts fun and interesting while promoting long-term health benefits far beyond what any single type of exercise could achieve alone.
Workout Programs to Use at Home
Thanks to COVID, there has been an exponential increase in fitness apps and online programs that will provide complete training programs, allow you to track your workouts and monitor your progress over time. A lot of personal trainers and fitness coaches also offer virtual personal training sessions real-time through Zoom or through their own fitness app.
Need ideas? I’m a big fan of the Push / Pull / Legs Workout Split (you can see my workout here!)
And if you need a bit of motivation to keep you hitting up your home gym, check out these apps that pay you to keep moving!
By following these tips and tailoring the design to your specific needs and preferences, you can create a home gym and workout space that is functional, motivating, and enjoyable to use.
