Tips for Creating a Home Weight Room & Training Space
by Melinda Burris

The global pandemic has brought rapid changes to every aspect of how we live our lives, and the way we exercise and train has proven to be no exception. When the shutdowns began in late February/early March of 2020, gyms were among the first businesses to close. And when mandates were slowly lifted, gyms were among the last allowed to reopen.

Experts agree this extended period during which athletes and fitness enthusiasts were forced to rethink their traditional concept of what a fitness routine should consist of led to a reimagining of what constitutes a fitness community. The consensus is that just as many former committed gym users have made the switch to a home gym, the fitness industry has also had to evolve by embracing new technology and meeting the needs of a new target audience: home gym users.

Some people are choosing to work out at home as a precaution against COVID, as the fight against the virus is far from over due to the new delta variant. Others, including many student athletes, must find an alternative place to train because they still do not have access to their school weight rooms and other training facilities.

When designing your home gym, there are many factors to consider:

1. Where will your home gym be located?
2. How much space do you have to work with?
3. What is your budget?
4. What types of training activities do you need to incorporate into your regular fitness routine?
5. How will you keep yourself accountable for maintaining your workout regimen?
6. What are your storage needs/capabilities?
7. How can you personalize your home gym?

 Location, Location, Location

As they say in real estate, it really is all about location! Most of us have good intentions but too often fall short of the mark when it comes to meeting our fitness goals. That is why it is imperative that you choose a place for your home gym that can be made into an inviting space that you look forward to entering for your daily training session.

Have you been considering converting a basement or garage space that gets too hot or cold depending on the season? If you choose a space that is uncomfortable the moment you walk into it, what are the odds you are going to successfully resist the urge to let yourself be distracted by your ringing cell phone or all the other daily activities that can so easily divert attention? The good news is these spaces can still be used; it simply requires a bit of forethought. If the former garage you’ve converted into a gym gets too hot during the summer months, purchase fans to keep the space well ventilated. If your basement gym is chilly in winter, invest in space heaters to keep the room comfortable so your focus remains on your routine and accomplishing your goals.

Measure Your Space

You will need to carefully measure the room or area you have chosen as your gym space. Go through your workout routine step by step to be sure you can execute each movement correctly without feeling cramped.

Carefully consider your workouts and all that they require. Measure the room or area you have chosen for your home gym to be sure you have adequate space to do all your exercises with plenty of room to perform movements freely and correctly. You don’t want to be cramped. Attempting to do exercises while having to avoid bumping into equipment lends itself to sloppy execution and increases the risk of accidents and injury.

Stay Within Your Budget by Starting Small

Remember, a complete workout doesn’t require breaking the bank. Hurdlers need proper weight and strength training. This can be accomplished in a number of ways based on the space and equipment you have available.

For instance, while a full set of weights is optimal, you can also get a great strength workout using a yoga mat and your own body weight. Try these bodyweight exercises:

1. High Plank (core exercise):

Begin face down on all fours. Place your hands palm down directly beneath your shoulders. Your knees should be bent and stacked under your hips. Step one leg at a time straight back until you are in high plank position. Squeeze your heels and glutes together while you draw your navel inward toward your spine.

Hold for 15-30 seconds. Your goal is to work your way up to a holding time of one minute or more. Do two to four sets.

2. Bear Crawl (core exercise)

Begin face down on all fours. Then maintain your balance while allowing your knees to hover 2” above the ground. Maintain a firm core and a flat back as you move your right arm and left leg forward 2”. This movement should be steady and controlled. Repeat this movement using your left arm and right leg.

Repeat until you have moved forward four steps and then backward four steps to your starting position. Do two to three sets.

What Are the Basic Types of Equipment You Will Need?

As you measure the room or area you have designated for your home gym, think of the equipment you have on hand or will need to meet your training goals. Items hurdlers typically need include weights and a bench, hand weights that can be used when running and when doing strength exercises, resistance bands (which are extremely versatile and can be used for resistance training in the smallest of spaces).

*Remember: Think small and focus on the basics. You can always add equipment as you go.

Consider adding a yoga mat (for bodyweight exercises as discussed previously), a yoga strap, and blocks to incorporate yoga, meditation, and/or tai chi into your wellness practice. These activities can help you focus and mentally prepare for competition, increase your agility, and improve your sleep quality. Any elite athlete will tell you that mental acuity and a solid sleep routine are just as important as physical prowess when it comes to being able to deliver peak performance.

Organizing Your Equipment

Keep your new home gym neat so it is an inviting environment where you want to spend time. Have a designated storage area for all your workout equipment. Stackable storage bins in contrasting colors can easily be placed out of the way against the walls. By buying bins in different colors, you can tell in a glance what type of equipment is in which bin. For lightweight items like jump ropes, resistance bands, yoga straps, etc., consider installing a pegboard with hooks or placing a row of coat hooks along a wall.

How Will You Keep Yourself Accountable?

One of the things many people express missing most about going to their neighborhood gym is the sense of community that exists there. Along with that comradery is a casual accountability that comes in the form of questions like, “Where were you this morning? We missed you in class.”

Students have their coaches and trainers to hold them accountable when they aren’t seeing the results they should if training instructions are followed. Still, when you’re working out alone, it can be a struggle to find the inner motivation to keep at it and give it your all. Fortunately, technology has evolved to meet this demand. Many gyms, fitness instructors, and online platforms offer live group classes so you can benefit from real-time feedback and encouragement from classmates while working out at home.

If you plan to take advantage of video workouts on YouTube or use streaming services, make sure your tv or monitor is positioned so that you can see the moves clearly as you do the workouts.

Hang full-length mirrors so you can see your form to ensure you are doing exercises correctly to reap the maximum benefits from your workout sessions. Keeping a close eye on your posture will also help you avoid putting unnecessary strain on your body.

Motivation is Key

Be sure to personalize your home gym space. Make it a place you enjoy being and look forward to going to each morning to start your day right! Choose a bright color to paint the walls and place mats on the floor in coordinating tones that are equally vibrant and reflect the energy of your workouts. Make sure the space is brightly lit so you can see when following along on a video or reading instructions for a new exercise. Most of all, have fun with the space. The more you enjoy going to your gym, the more likely you are to make it a regular part of your day!

References:

1. Hall, N. (11 January 2021). 10 Biggest Fitness Trends for 2021.
2. Falk, M., Smith, J. (5 June 2020) How to Set Up a Home Gym You’ll Actually Want to Workout In.