Home gym: tips, best equipment and exercises

When it comes to physical exercise, many people seek practicality first. With this in mind, a viable alternative has been to set up your own gym at home. Having a space of your own where you can organize your training routine can be very advantageous, but it also requires a lot of discipline.

With the help of physical educator Micheli Adriana, we prepared some tips on how to set up a gym at home and which factors should be taken into account, prioritizing cost-effectiveness and also which are the best equipment to invest in.

Tips for setting up a home gym

To set up a physical activity space in your home, you must first check if there is a space where you can perform the exercises. It can be a garage, a backyard, an empty bedroom, a living room, a balcony, in short, a place where you can move around and that can accommodate the equipment. See more tips to make organizing your gym at home easier:

1. Define your objective: before investing in the structure, keep in mind what your objective is in the practice of exercises, guides Micheli. If you are looking to lose weight, you will need certain materials, for those who want to define muscles, the equipment will be different.
2. Analyze your budget: to start your gym at home, make sure you are financially willing to invest in this structure. Of course, you can gradually acquire more materials, but first, make sure you don’t regret investing in something that won’t be used as well.
3. Organize your space: according to Micheli, the space will depend on the type of exercises in your training and the equipment you will use. Ideally, there should be a space for circulation/movement, so that other objects in the environment do not interfere with the execution of the exercises. Therefore, outdoor areas can make it easier, but nothing prevents you from using a place inside the house where you can organize it.
4. Start with the basics: If you want to start your gym, start small and with functional workouts that need simpler equipment that works the whole body. According to Micheli, it is essential to start with the basics to see if you will adapt to the method and if it will be worth the bigger investments.
5. Professional guidance: in order not to run the risk of performing the exercises incorrectly and not suitable for your body, consult a professional in advance so that he can guide you on training and even accompany you as a personal trainer if necessary.
6. Discipline: the advantage of having a gym at home is being able to organize your training routine according to your time availability, but it takes a lot of discipline for you to correctly carry out the training plan prepared for you.

Being able to organize your physical activity schedule is a great opportunity to end your excuses and leave your sedentary lifestyle for good. A tip is to always leave time in your daily life to dedicate yourself to exercise, until it becomes a healthy habit, says Micheli. But, where to start? Now let’s see some equipment and practical materials that will help you set up your gym at home.

Best equipment to set up a home gym

Having defined your objective, it is time to select the equipment and accessories that can be useful for the practice of your physical exercise, according to their functionality and purpose. See in the videos how to use the equipment and accessories and some exercise tips:

Bicycle

The ergonomic bike is a versatile piece of equipment and allows variations of exercises for weight loss, muscle strengthening and cardiorespiratory work. In this video, Renata Gianolla shows a bike class that can burn up to 300 kcal, changing load and position.

Elliptic

“A complete device”, says Micheli. He works both the lower and upper limbs, moving arms and legs at the same time as shown in the video, in addition to posture tips. Great for aerobic work, it can also help with muscle strengthening when used with a heavier load.

multiple station

For those who want a heavier investment, it is worth betting on this multiple and compact station. It is ideal for those who want muscle definition and hypertrophy. In the video you can see exercises for the back, such as variations of rows, bench presses to work the chest, flying, crucifix.

Exercises for biceps, triceps, shoulder, trapezius, and also for the legs, such as extensor, flexor, gluteal, adductor and abductor exercises, and even Leg Press 180º. All this in a single station.

kettlebell

This is equipment that is worth it. With it, you can perform a series of exercises for both muscle definition and weight-bearing aerobics. It is possible to work upper and lower limbs. In the video, a series of 21 kettlebell exercises for the back, arms, legs and abs using one or two kettlebells.

Medicine Ball

According to Micheli, the medicine ball is great for working the whole body with functional exercises, as shown in the video: squats, shoulder raises, lunges, among others, with various ways to hold the ball. These exercises are great for strengthening your legs, shoulders, back, and abs.

dumbbells

Dumbbells are essential to do a more localized exercise, especially in upper training, as we see in Will Detilli’s video, which shows a series of exercises using only a dumbbell to do with support in a chair or without support.

door bar

Ideal equipment for working out at home and easy to install, as shown in the video. A fixed bar to fit in the door to perform back, biceps, triceps and chest exercises. See all this in the video in addition to grips and posture tips.

bars and washers

The straight bar with washer is a great option for those who want muscle definition, or weight loss. According to Micheli, it is a material that also favors the execution of several exercises that work the entire body musculature. It is one of the fundamental equipment for those who want to train at home.

shin guards

The shin guard is a great accessory to train legs, especially quadriceps, as Lu Oliveira shows in the video, doing three sets of knee extension on the chair + three sets of knee extension on the floor. In addition to this, several other exercises with shin guards allow you to work glutes, posteriors, adductors and abductors.

agility ladder

“This equipment is one of the darlings for aerobic exercises”, says Micheli. Its versatility and combinations of exercises are capable of developing various skills such as cardiorespiratory, power and speed. See in the video example 15 different exercises on the agility ladder. In addition, of course, it helps with weight loss and fat burning.

mini band

A small elastic band that works the muscles with the weight and strength of the body itself, as Raquel shows in the video, some exercises for the thigh, glutes and biceps using only the mini band. Perfect for localized gymnastics, muscular endurance and strength training.

single rope

“Jumping rope is one of the best exercises to lose belly fat,” says Micheli. It is an ideal accessory for those who want to set up their gym at home without a lot of equipment and in addition, it allows a great aerobic work by increasing the heart rate that facilitates weight loss. In this video you will see a 10-minute workout using the rope and a kettlebell, they are simple and very effective exercises made by Bia to jump and sweat a lot.

naval rope

The naval rope is a little heavier, so in addition to doing aerobic work, it trains the muscles involved in the exercise, burning calories and increasing resistance and muscle definition. See in the video a demonstration of 5 very complete exercises to work the whole body with the naval rope.

Gym Ball

Perfect for training balance and doing various exercises that work the whole body, especially abs. The gym ball is a great investment for anyone who wants to work out at home, just like Chris Flores. See 6 exercises done at home with the help of personal Andreia Monteiro, using only the gym ball.

Jump (trampoline)

One of the best equipment to do a fun aerobic, lose weight and tone your legs and abdomen. The jump provides dynamic exercises with music or can be used in functional circuits. Learn more about the benefits of jumping and exercise tips and equipment care in Pamela Damasceno’s video.

slide board

The slide board is practical and easy to store. It also allows you to perform a series of exercises for different muscles of the body and in the video you can see some exercises that can be performed with this equipment. In addition to it, you must use a slippery surface on your feet or hands to perform the movements, which can be a smooth cloth or the cover for the feet shown in the video. It serves both to tone and to burn calories when done at a faster pace.

TRX / Suspension tape

One of the best investments for those who want to train at home. The suspended tape is a great accessory to train with your own body weight, allowing combinations of exercises that work the entire body musculature. Watch in the video a complete workout with the personal Aurélio Alfieri who shows a series of exercises to work the whole body, showing how to handle the accessory and guiding how many repetitions are necessary according to the goals and level of physical conditioning.

They are very interesting and easily accessible equipment and accessories to have at home. The ideal is that before making the investment, you analyze which ones will be best for your objective. Remembering that seeking help from a professional to guide you in training is essential, so that you can guarantee good results safely. And when you’re all set… just get started!

How about learning more about functional training and exercises that can help you get started with the fit routine?!

The information contained on this page is for informational purposes only. They do not replace the advice and follow-up of doctors, nutritionists, psychologists, physical education professionals and other specialists.