Home Gym - DIY - Workout Challenge

Its all how you plan it!!

Benefits of Home Gym

1. Home gyms can save time. Daily exercise at a gym often requires a significant investment of time. In addition to the time spent on the workout, you’ll have to drive to and from the gym. A home gym can save you a significant amount of time commuting to the gym. You also won’t have to spend any time waiting to use gym equipment. You can use this extra time to exercise longer or free up your day. 

2. Home gyms can help avoid distractions. Commercial gyms come with a wide range of distractions. There are other people that may try to talk to you as you exercise, and it may be difficult to focus with all of the noise. With a home gym, you can stay focused on your workout by eliminating distractions. There won’t be anyone around to talk to you between sets, and you won’t be distracted by the noise of weight clanging or getting dropped on the floor. 

3. Home gyms can save money. Although gym memberships may seem like a good investment, the monthly fees quickly add up. You can end up spending hundreds of dollars per year and will have to continue to pay more money to keep using the equipment at the gym. 

With a home gym, you only have to worry about one upfront payment for all of the equipment you need. 

4. Home gyms help you exercise regardless of the weather. One of the biggest reasons for missed workouts is bad weather. People will often use the rain or cold as a reason not to exercise, disrupting their workout schedule and slowing down results. A home gym lets you exercise no matter the weather, reducing the number of skip days. You’ll get faster results, as well as be much less likely to quit exercising. 

5. Home gyms help you get the equipment you need. One of the main benefits of using a home gym is that you can only pick the equipment you need for your workouts. Gyms often won’t have specific pieces of equipment you need, so you have to compromise during your workout. 

6. Home gyms help you work out more. One of the main benefits of a home gym is that you can work out whenever you have the time. You don’t have to set aside large blocks of time for exercise. If you only have 15 minutes, you can still squeeze in a workout. Or you can do multiple small workouts throughout the day as your schedule allows. 

7. Home gyms let you work out in private. Gyms can get crowded, especially if you workout in the morning or in the evening. You may have to wait for or share equipment as you exercise, adding extra time to your workout. 

Gyms also force you to work out in front of other people, leading to uncomfortable stares and glances. With a home gym, you’ll never have to worry about someone invading your privacy. Furthermore, home gyms allow you to avoid distractions and stay focused on your workout. There won’t be any irritating music or televisions playing as you exercise. 

8. Home gyms let you keep equipment clean. At a gym, it’s hard to know how clean the equipment is. Not everyone wipes off mats and benches when they are done working out, leading to sweat and bacteria build-up. With a home gym, you don’t have to worry about dirty equipment or bacteria. This reduces odor and also lowers the risk of infection. 

9. Home gyms let you exercise at any time. Not all gyms have hours that will work with your schedule, forcing you to skip your workout or move things around. With a home gym, you’ll be able to exercise on your own time, fitting your workout into a busy schedule. 

If you have to leave for work early, you’ll still be able to sneak in a workout before you leave the house. If you get held up at the office, you can still exercise before you go to bed. 

10. Home gyms let exercise at your own pace. Crowded gyms can be stressful. You have to wait in line for equipment, only to rush through your workout as someone else impatiently waits. With a home gym, you can save the stress and exercise at your own pace. 

If you only have a few minutes, you can quickly move between exercises. If you have more time, you can slowly work out and give yourself plenty of time to rest, which can help lower the risk of injury. 

11. Home gyms let you work out without rules. Many gyms have strict rules that you must obey whenever you work out. You may not be allowed to make noise or drop weights when you’re done with your set. 

With a home gym, you can work out as you please without having to worry about any rules. You can also structure the gym to suit your own needs, not those of other people. 

12. Home gyms help you lose weight. Home gyms allow you to exercise any time you want, without having to commit to long hours at the gym. This added convenience can help you speed up weight loss and muscle gain. Furthermore, you’ll save time on your commute to the gym, which allows you to exercise for longer. You’ll also be much less likely to skip a workout, which can help you lose weight faster. 

13. Home gyms let you wear whatever you like. When working out at the gym, you have to worry about how you look. People like to stare, so it can be uncomfortable wearing tight shorts or revealing tops. But wearing clothes that give you more coverage can affect your workout. 

With a home gym, you’ll have as much privacy as you like during your workout, allowing you to wear whatever is most comfortable. This can help you feel more relaxed as you exercise, and may also improve performance. 

14. Home gyms let you choose your own entertainment. Most gyms play music or have TVs running at all times. If you don’t like the music that’s being played, your only choice is to use headphones to try to drown it out. With a home gym, you won’t have to worry about distracting music or TV. You can play whatever music you like without having to use headphones, which can help keep you motivated and may increase performance. 

15. Home gyms let you use better equipment. Many gyms choose low-quality equipment to try to save money. This can affect your workout and may increase the risk of injury. The equipment may also be less comfortable to use, which can distract you as you exercise. 

With a home gym, you only have to buy the equipment that you need, allowing you to invest in higher quality weights and machines. This can make your workouts more effective, enjoyable, and safer. 

16. Home gyms are perfect for interval training. Research has shown that interval training is one of the most effective ways of increasing stamina, losing weight, and improving strength. It burns more calories per minute, which allows you to save time working out (1).

Home gyms can easily be set up for interval training, allowing you to switch from weight training to cardio exercise quickly. For example, you can use a stationary bike for short sprints, and then switch to free weights. 

17. Home gyms let you avoid gym showers. Working out at a gym comes with the downside of having to use gym showers, which are often communal. In addition to showering around other people, you have to bring shampoo, shower gel, and a range of other toiletries. 

With a home gym, you won’t have to worry about showering in a locker room. After your workout, you can shower quickly without having to lug around a gym bag with you to work. 

18. Home gyms let you train as intensely as you like. Many commercial gyms don’t allow loud noises or let you run around the gym as you exercise. When you’re at home, you don’t have to worry about any rules, and can exercise as you please. 

Since you won’t feel self-conscious as you work out, you can make as much noise and jump around however you like. This can help you bring a greater level of intensity and focus to your exercise, leading to faster results and more weight loss. You’ll also have more fun during your workouts. 

19. Home gyms let you skip fewer workouts. With a home gym, you won’t have to work up the energy to drive to the gym. This can help you reduce the number of skip days, which will help you get faster strength gains and lose more weight. 

20. Home gyms reduce sunburns. There is a wide range of benefits to outdoor exercise. However, there are also significant risks that come from long term exposure to the sun. Runners and cyclists have higher rates of skin cancer, and they are also at more risk of accidents when on roads (2).

With a home gym, you can alternate your outdoor exercise with indoor workouts that won’t expose you to the sun for long periods. You’re also much less likely to fall and injure yourself while working out at a home gym. 

21. Home gyms reduce long term investment. Although home gyms may require a big investment, it’s one that will continue to benefit you for years to come. Most workout equipment will last for well over a decade if cared for properly, saving you years of gym fees. 

Side Effects

1. Home gyms can be dangerous for adults and children. Since home gyms give you more privacy, you won’t have as many people around to spot you while you lift. Only lift weights that you are comfortable with while alone, and don’t lift your maximum. If you have small children, make sure that all home gym equipment is stored properly. Kids may try to lift free weights or get their hands stuck in exercise equipment. If you have a heart condition, speak to your doctor about your exercise routine. An elevated heart rate can put you at an increased risk of a cardiac event. 

2. Home gyms can be costly. Although home gyms can save money in the long run, they will require a significant upfront investment to get all of the gear you need. Cardio machines often cost more than $1,000, and you’ll also have to spend several hundred dollars on free weights. 

3. Home gyms are breeding grounds for bacteria. Also make sure that you clean up regularly, as sweat can quickly build up on surfaces and cause odors. Unclean gym equipment can also begin to grow harmful bacteria, increasing the risk of infection. 

4. Home gyms can damage walls and the floor. If you lift heavy weights, make sure that you have a pad in case you drop them, as even shortfalls can leave big dents in the floor. 

5. Home gyms can be loud. Many cardio machines make a lot of noise as you exercise, which can irritate other people in your house. Treadmills can also cause the floor to shake if you put them on the second floor. 

Recommended Dosage

Individual exercise instructions will vary depending on your fitness goals and the equipment you buy for your home gym. 

Experts say that weight lifting 2 to 3 times per week is enough to build muscle mass and improve overall fitness. 

For cardio, experts recommend around 150 minutes of exercise per week. However, studies have shown that just 10 minutes per day of cardio exercise can still improve heart health, as well as a lower risk of mortality (3).

To get the best results, mix resistance training and cardio exercise. This will help you burn more calories, and it also gives your muscles rest between lifts. 

Make sure to wipe off the equipment after you are done working out to prevent odors and bacteria. To make cleaning easier, fill a spray bottle with water and a small amount of mild soap or detergent. 

To prevent damage to floors, put down rubber mats or some other material. Try to set weights down gently to prevent dents in the floor and injuries to your feet. 

If you’re using a cardio machine, you should put a mat under it to prevent it from scratching the floor.