Constucting a super efficient home gym..

May 11, 2006 11:23 AM

What would you put in a small home gym?

I have a 6 x 7 area that I am going to use as a home gym. I am fantasizing about all the lovely things I could include.

I am interested primarily in healthly living and being strong enough to live a full life, as opposed to bulking up or running a marathon.

What would you include ?

posted by stormygrey to health (33 comments total)

A bench with a barbell and some weight plates, obviously. Also two dumbells with changeable weights. Get a bench that can be reclined and has a place to anchor your feet, and you can do situps on it as well. A chinup bar. A jump-rope.
posted by BigLankyBastard at 11:28 AM on May 11, 2006

And a copy of Weight Training for Dummies, which I found to be very helpful.
posted by BigLankyBastard at 11:31 AM on May 11, 2006

I would get Pilates equipment, like a balance ball, bands and toning rings. It's easy to use in any size area, and it will lengthen and tone your muscles while increasing strength, rather than getting bulky.
posted by Elaisa at 11:35 AM on May 11, 2006

Id definately get a bench, everything you do will revolve around the bench.

then pick up a pair of powerblocks or maybe two sets to give you the full weight range.

and maybe even a dip/chin up bar station. that should pretty much cover everything you will need.

personally i have a powertec safety rack, full set of olympic weights, powertec bench, full set of dumbells from 5-65kg and dip/chin-up station. for me this is perfect but the powertec safety rack might be a little overkill if you are just starting out.
posted by moochoo at 11:36 AM on May 11, 2006

Thanks, I am very interested in the pilates equipment, I am alittle dumbounded on how to use resistance bands.

I have never in my life been able to do a chin up. (I was a fat little girl) but perhaps this is the time to give it a try.
posted by stormygrey at 11:41 AM on May 11, 2006

a concept2 rowing machine
posted by paradroid at 11:41 AM on May 11, 2006

Power tower... many manufacturers essentially the same product...

Please, please, don't say you don't want to bulk up. You have little chance of this. If you work hard at bulking up, you won't bulk, but you will live a full healthy life...

Muscle protects the bones and tendons, improves the immune system, and delays the process of aging. Bulk. Do it for yourself, do it for men everywhere... without steroids, it will just make you hot(er).

Read what the Vixen community is up to for inspiration...
posted by ewkpates at 11:42 AM on May 11, 2006

I have found that exercises that use your bodies own weight to be the best for what you are looking for. If you want to gain lots of muscle you absolutely need heavy weights, olympic bars, etc.

For example,
- push-ups (nothing required)
- sit-ups and streching (thin mat is a nice to have)
- pull ups / chin ups (pull up bar across a door frame is ok)
dips (best if you have two parallel bars but a bench will allow modified dips)
- jumping jacks / skipping / body builders (a jumping jack where you get down and do a push up in between each jumping jack) are awesome too. Just buy a rope for the skipping.
- a set of dumbbells with changeable weights for bicep curls, seated shoulder press and maybe flies on your bench.

So that is pretty cheap... mat, pull up bar, jump-rope, bench and some dumbbells. For cardio exercise, get a bike, run outside or join a sports league. Of course, the hardest, but most essential, thing to find is will power. Keep a journal.

On preview, what BigLankyBastard said but I don't think you need a barbell and weight plates to maintain a basic level of fitness.

I've never bought a treadmill or universal type machine because I think you can do just as much with much less equipment and expenses.
posted by FastGorilla at 11:46 AM on May 11, 2006

i was not aware you were female for some reason i assumed you were a guy.

you definately want to pick up the dip station to get rid of what we in england call your bingo wings!! tones triceps will do wonders in making your arms look great
posted by moochoo at 11:46 AM on May 11, 2006

the concept2 erg is awesome, but you're not going to be happy with it in a 6x7 foot room. If you're talking meters, that'd be the first thing I'd suggest, too. (Do not accept inferior rowing machines. Blech.)
posted by whatzit at 11:46 AM on May 11, 2006

I agree with everyone above - Adjustable bench, barbell and dumbells will be your main investment. They're often available on Craigslist if you don't want to buy new.
A Swiss Ball will be good for abs stuff and to use instead of the bench for flyes and the like, for a change.
A skipping rope for cardio (and it's fun!).
And comfy floor mats.
And make sure the space is bright and comfy (warmth / AC) and has access to a stereo, so you want to spend time there!

it will lengthen and tone your muscles while increasing strength, rather than getting bulky

If stormy's a woman, she ain't getting bulky no matter how much she lifts. Trust me. Don't fear the free weights!
posted by jamesonandwater at 11:46 AM on May 11, 2006

Oh, I get my "basketball thighs" pretty quick, and I love them. I am heavily muscled naturally. I wanted to make the distinction "not trying to bulk up" in reference to the fact that I am not trying to be a fitness model, just be as healthy as I can!
posted by stormygrey at 11:47 AM on May 11, 2006

All the advice above is good but what needs to be stressed is that you need aerobic and also anerobic (sp?>), that is, building uyp your heart and lungs by endurance stuff (as in running) and building up your bones (as in weight lifting). One without the other leaves the job incomplete.
posted by Postroad at 11:50 AM on May 11, 2006

Adjustable bench, power cage, and an olympic barbell set.

Optionally, a few pairs of dumbells.

A copy of Starting Strength.

Remember, you "bulk up" by eating more. Lifting weights alone will not make you get bigger or heavier, just stronger and better-looking.
posted by rxrfrx at 12:05 PM on May 11, 2006

Will you have a spotter? If not, fear the free weights and buy a Smith Machine.

Incidentally, if you'd like to do a chin up, try something like this.
posted by johnwilcox at 12:08 PM on May 11, 2006

How about one of these?

Never heard of them before last week, but I know someone that's going to order one and try it out.
posted by cptnrandy at 12:16 PM on May 11, 2006

14k! Man... I see them in Popular Science though, let us know how your friend like's it.

I have a cheap elliptical, a 5lb and 10lb dumbell set, and a mat so far. I am trying to figure out now how to mount a little tv from the ceiling safely, the walls are mostly windows.
posted by stormygrey at 12:20 PM on May 11, 2006

I am interested primarily in healthly living and being strong enough to live a full life, as opposed to bulking up or running a marathon

If the above is true, a stability ball, bosu/balance board, resistance bands, and brains will provide everything you'll ever need.

Take all the money you'd spend on equipment and hire someone to teach you to use the 3 items listed above.

Train movements not muscles.
posted by larry_darrell at 12:23 PM on May 11, 2006

A mirrored wall would be a nice thing to have. If that's too expensive, a full length wall mirror's a must.

If you google tv ceiling mount, you'll find a lot of options.
posted by iconomy at 12:24 PM on May 11, 2006

I would buy:

- A good elliptical machine
- A good set of dumbells of varying weights
- A resistance band
- A swiss ball
- Nice floor mats
- A television & DVD player
- Decent stereo
- Mirrors
- A heart rate monitor
posted by pazazygeek at 12:51 PM on May 11, 2006

Second on the Concept II rower. It's all I have and it's great. Picked it up used (w/computer) for USD $550.
posted by ZenMasterThis at 12:56 PM on May 11, 2006

Free weights and a bench. All you need.
posted by justgary at 1:32 PM on May 11, 2006

(anything more is splurging)
posted by justgary at 1:33 PM on May 11, 2006

I like all pazazygeek's suggestions. Rowing is a great exercise, but if you are going to get only one big machine, I think one that allows weight bearing exercise, such as a treadmill or an elliptical machine, is better. Do add back exercises on your floor mat, because those are also important in preventing osteoporosis.
posted by davar at 1:35 PM on May 11, 2006

Third or fourth on the Concept II erg. The only caveat is that you must learn how to use it properly or you risk injury. (Rules for use are pretty simple, but for the first time you might want an experienced rower to show you how).

The Concept II is a no-impact machine that is good for both cardio and muscle-building.
posted by brina at 1:40 PM on May 11, 2006

Are the bowflex and similiar type of All In One resistance machines not recommended?
posted by eurasian at 2:21 PM on May 11, 2006

I haven't seen yoga mentioned yet, and it will do wonders for your core strength and flexibility.

Rodney Yee is my favorite DVD instructor. Amazon has several of his DVDs at all practice levels. All you need (if you're a beginner and there's no local instructor) is a mat along with some blocks and a belt, and you can find those in a kit at Amazon as well. Do a search for 'yoga kit' at Amazon and you'll find lots of them.
posted by lambchop1 at 3:24 PM on May 11, 2006

Yoga Mat
Bench
Dumbbells, the kind with interchangable plates.

Machines, of any kind, aren't space efficient, encourage bad habits and are a waste of money.
posted by Mr. Gunn at 3:38 PM on May 11, 2006

fear the free weights and buy a Smith Machine.

Absolutely not. The Smith Machine forces your body to conform to an entirely unnatural movement path, and will cause injury at high weights.
posted by rxrfrx at 3:44 PM on May 11, 2006

I'd go for dumbbells and a bench without the barbell stuff. Bench press can be duplicated by dumbbell press, and without the bar you can raise the bench to 90 degrees and do seated exercises with back support.

The one thing I'd get, if I had the money, would be a squat rack. There are alternatives with dumbbells, and there are other ways to build strength, but nothing replaces a good squat rack.
posted by devilsbrigade at 4:34 PM on May 11, 2006

squat rackpower cage
With a cage and an adjustable bench you could easily hit every important body part with just the barbell and plates for the cage (if the cage has a bar at the top to hang from to do pull-ups so much the better).
posted by ch1x0r at 4:50 PM on May 11, 2006

Working with smallish, 10 or 20 pound dumbells, you aren't likely to do anything more to yourself than smash your toes a bit if you drop one. I took weightlifting (unwillingly) this semester but I'm glad I ended up there; I know how to do various exercises working various different muscle groups with dumbells and a bench. However, aerobic exercise is also very important and will probably make you feel more healthy than just being stronger, especially if you want to lose some weight.
posted by MadamM at 5:01 PM on May 11, 2006

Slight derail: My ability to do pull-ups has always been directly proportional to the amount of running I've been doing at the time, and not especially related to explicit strength training. No running, no pull-ups; a few minutes daily, one; 5k or more five days a week, and I'm doing 'em on my fingertips. YMMV. I suspect it has to do with the workout your arms get as they counteract torso movement, in which case it's got to be a bold, striding run that forces you to move your hands clear back behind your waist. If you look like an unmotivated jogger just doing time (arms held up at the chest and hardly moving; most leg motion wasted on bouncing up and down), don't expect it to help.
posted by eritain at 10:22 PM on May 11, 2006