Training at home: building muscle/losing weight without the gym

Summary of this blog

The blog explores you the reasons why some individuals opt to avoid the gym and instead prefer a home gym. Emphasis is placed on the advantages, such as eliminating wait and commute times, along with the cozy atmosphere. A detailed guide on creating an effective home fitness space with limited space and budget is provided.

The focus is on exercises without equipment, especially for beginners who can make progress using their own body weight. Effective arm exercises like push-ups are introduced, as well as leg exercises without weights. For abdominal muscles, Sit-Ups and Crunches are recommended, preferably on a sports mat.

It is emphasized that makeshift training equipment becomes necessary only when progress stagnates. Cost-effective alternatives available online are highlighted. The use of existing furniture as training equipment, such as the sofa or kitchen chair, is also mentioned, provided they offer stability and minimize the risk of injury.

For the initial setup of a home gym, essential training equipment is introduced, including the weight bench, weight racks, pull-up bar, dumbbells, barbells, and the EZ curl bar. Tips for selecting and using these devices are provided, emphasizing the progressive increase in muscle training.

Finally, frequently asked questions about home training are addressed, covering the necessity of equipment, recommended training frequency, and exercises without equipment.

End of summary

There are numerous reasons why some people cannot regularly go to the gym: either the distance is too far, or they simply have no desire to spend more time in company after work.

In this situation, the idea of ​​having a personal fitness area at home quickly presents itself. No annoying wait times, no driving, and the familiar, cozy atmosphere make home training extremely appealing. This post explains how to realize your vision of a personal workout space even with limited space and budget.

Exercises without equipment

Exercises without the use of equipment are ideal, especially for beginners in strength training in the first few months. With their own body weight, they can effectively train and achieve continuous progress. Popular and effective exercises for building arm muscles include push-ups in various variations. Through narrow and wide hand positions, biceps, triceps, back, and chest can be trained without the use of equipment.

Even the legs can be strengthened in the first months of training without additional weights. Squats, sumo squats, jumping squats, lunges, etc., target various muscle groups in the legs.

For training the abdominal muscles, exercises such as sit-ups and crunches are suitable. In floor exercises like these, it is advisable to use a sports mat or a suitable non-slip surface first.

Improvised training equipment becomes necessary only when it is noticed that progress is lacking. This point occurs individually at different times for everyone. At this stage, one should consider whether to acquire professional equipment or assemble it oneself. High-quality training equipment, as found in gyms, can often be very expensive. Especially for beginners who are not sure if they will remain committed to strength training in the long run, the investment in expensive equipment is often too high.

On the internet, there is now a wide range of improvised equipment that not only serves its purpose but can also look appealing. For common exercises, these makeshift devices are completely sufficient.

In case of doubt, even existing furniture can serve as training equipment. For example, the sofa or kitchen chair is ideal for tricep training as a dip machine. Heavy beverage crates can also replace plyometric boxes. The important thing is that the improvised devices are stable and do not pose a risk of injury.

Homegym: Useful equipment for the home

For the initiation of setting up one's own home gym, one initially doesn't need much equipment. The fundamental exercises can be performed with just a few pieces of gear. In the course of muscle-building training, gradual progression becomes crucial. Weights and training variations can be adapted using the following equipment.

Incline Bench with or without Rack

The incline bench is crucial for many in the gym during upper body training. In a home gym, it is highly suitable due to its flexibility. Models can often be easily folded and placed in a corner. Even when unfolded, they don't take up much space. Approximately 2m x 2m is needed to perform various exercises on the incline bench.

It is important to pay attention to an adjustable incline bench for incline bench presses, as well as a rack for the dumbbells. The dumbbells themselves should be ordered with the purchase if they are not already included. In the online market, incline benches, including racks and dumbbells, can be purchased starting from 100€ to 200€.

Dumbbell Racks

Dumbbell racks are practical not only when an incline bench without a rack is purchased. Depending on the height adjustability, the dumbbell rack can also be used effectively for support during squats and overhead presses.

Adjustable dumbbell racks can already be purchased online for 50€ to 100€.

Pull-Up Bar

Pull-ups are highly effective for training shoulders, shoulder blades, and the back. On the journey to perfect pull-ups, regular training routine is crucial.

To be able to perform pull-ups at home, there are various types of pull-up bars available. Bars for the door frame are not recommended due to the pressure between the walls. Instead, there are bars that can be directly mounted on the wall starting from approximately 30€.

For those with a bit more space, Power Towers with multiple functions for the abdomen, arms, and back are recommended. However, this equipment is a bit more expensive, around 200€.

Dumbbells

Dumbbells are essential for upper body training. However, they can be used not only there but also for leg training, such as performing squats, making dumbbells ideal for progressive weight increase.

A small set of dumbbells can be purchased for approximately 30€ to 50€. The weights in these sets usually range up to 5 kg per disc, which is completely sufficient for beginners.

Barbell

Barbells can be versatile in training. Compared to dumbbells, they can be loaded with more weight. They are highly effective and versatile.

Whether for squats, deadlifts, or bench presses; barbells can be easily varied in weight, take up little space, and are also relatively inexpensive. On the internet, people are willing to spend around 50€ to 100€ for a barbell including some weights.

EZ Curl Bar

For those who find a barbell uncomfortable, an EZ curl bar can be purchased for the same price. Due to its shape, the bar is more joint-friendly as it significantly relieves the wrists. The EZ curl bar is mainly used for curls.

Frequently asked questions about “training at home”

What equipment is needed for training at home?

It is not necessary for beginners to resort to specific training equipment. Even for those with experience, furniture can often serve as useful aids. Alternatively, dumbbells can be a meaningful addition.

How often should one train at home?

This frequency varies depending on individual progress. Especially at the beginning, it is advisable to engage in regular physical activity. A minimum of 3 times per week for 30 minutes each is a good guideline to stay active and not fall out of the training routine.

Which exercises can be performed without the use of equipment?

There are numerous exercises that can be done without special equipment. These include, for example, squats, lunges, bridges, push-ups, planks, crunches, sit-ups, etc. For floor exercises, however, acquiring a sports mat is recommended.