Getting yourself to the gym can be a hassle. You can avoid driving to the gym and waiting in line for your turn on a machine or equipment and get in your full body workout right in the comfort of your own home. With the addition of some home gym equipment, a workout plan, and commitment to building a better body, you can be the strongest and leanest you’ve ever been! These helpful tips and exercise suggestions will set you up for your home gym workout.
Assess your home gym equipment needs
To start, we suggest selecting equipment that can be used for both upper and lower body strength training. Easy-to-store and multi-functional strength training equipment are ideal for those looking for efficient and effective workouts without breaking the bank.
Check out our infographic on “How to Create a Home Gym”
Set a Schedule
Identify what time of the day will work best for you. Schedule your training in your calendar, just as you would for an important meeting. Set a reminder on your phone fifteen to thirty minutes prior to your workout, so there’s no excuse for ‘forgetting’.
Target Muscle Groups
In addition to setting a schedule, select a different muscle group for each workout day. Working out multiple muscle groups each workout day can become overwhelming. Focus on one muscle group at a time.
Read on to learn about exercises and equipment suggestions for your first home gym workout.
Here are some great movements to develop muscles in the back:
Dumbbell Single Arm Row
Targeted muscle groups: Rhomboids, trapezius (traps), latissimus dorsi (lats)
Stand with the bench to one side and place your knee on the bench. Bend at the waist and place the corresponding hand flat on the bench under your shoulder. Hold the dumbbell in your other hand letting your arm hang straight down. Slowly pull the dumbbell up to your torso and slowly lower back to the starting position.
Bent-Over Barbell Deadlift Row
What you’ll need: Add in the correct products
Targeted muscle groups: Latissimus dorsi (lats), rhomboids, scapular, forearm, bicep, spinal erector, hamstrings, and glutes
Hold a standard 6’ barbell using an overhand grip. Bend forward at the waist until nearly parallel with the floor while keeping a straight back and keep your knees slightly bent. Without moving your torso, pull the barbell up to your torso while keeping your elbows tight to your body. Briefly contract and release your back muscles and then slowly lower the barbell to the starting position.
Targeted muscle groups: Latissimus dorsi (lats)
Sit on the bench of your home gym facing the equipment and place your knees under the knee pad. Make sure that it’s adjusted properly to keep your knees stationery. Reach up to grab the tri-grip handle and pull the handle towards your torso while leaning back with a straight back, no more than 30 degrees. Hold this form for a few seconds and slowly release to the start position.
Here are some great movements to develop the muscles in your legs:
Targeted muscle groups: Quadriceps, glutes, hamstrings
Stand with your feet hip-width apart. Contract your abdomen and with a straight back slowly lower your torso (as if sitting on a chair) while remaining upright and without extending your knees past your toes. Hold your form in the lowered position for a few seconds and slowly rise to the start position. Keep your arms extended forward, hands on your hips or holding a dumbbell or kettlebell at your chestFor advance users, this movement can be performed with barbell with weight either on your back for a Back Squat, or at your front rack position for a Front Squat.
Single-Leg Hip Raise
What you’ll need: Marcy Equipment Mat MAT-366
Targeted muscle groups: Hamstrings, glutes
Lie flat on your exercise mat facing up. Extend your arms to your side. Bend one knee until your heel is in line with your glute while keeping the other leg straight on the floor. Raise the straight leg up to a 90-degree angle and lift your glutes off the floor. The foot of your straight leg should be going straight up. Be sure to squeeze your glutes while lifting. Pause with your hips off the ground and your foot lifted towards the ceiling. Lower your leg back to the starting position and repeat.
Targeted muscle groups: Glutes, hamstrings, quadriceps, calf muscles
Stand with feet together and a dumbbell or kettlebell in each hand. Step forward with one leg; the foot of your stationary leg should remain in the starting position. With your legs separated, lower the knee of your stationary leg to the floor. Rise slowly, step your forward leg back to the starting position and repeat on the opposite leg.
Here are some movements to develop the muscles in your arms:
What you’ll need: Two dumbbells
Targeted muscle groups: Biceps, elbow flexors
This tried and true arm exercise works multiple upper arm muscle groups, including the muscles of the shoulder, the biceps, and even your core. Stand with feet hip width apart and hold a dumbbell in each hand facing up. While keeping your upper arms stationary, curl your arms up, hold for 1 second, and slowly release to the starting position.
What you’ll need: Two dumbbells
Targeted muscle groups: Deltoids, supraspinatus, rotator cuff muscles
Forget the heavy weights for this one, the goal here is to correct and strengthen the muscles that stabilize your shoulder blades. Stand with feet hip width apart. Take a lightweight dumbbell, like a Marcy 10lb Rubber Hex Dumbbell IBRH-010, in each hand, and with your hands facing forward extend your arms approximately 30 degrees. Keep your arms fully extended for the duration of the exercise until your arms are parallel to the ground. Hold for 2-3 seconds and slowly lower to the starting position.
What you’ll need: Marcy Equipment Mat MAT-366
Targeted muscle groups: Pectorals, deltoids, triceps, abdominal muscles, serratus anterior
The classic pushup is a home workout favorite. Lie in a plank position face down on your workout mat. Tuck your pelvis and place your palms under your shoulders. With your back flat, contract your core and bend your elbows, lowering your body without lifting your hips up.
Before You Start Exercising:
Equipped with the right tools and exercises, you are ready to start building the body you’ve dreamed of! But first, remember these helpful tips to prevent injury and stay motivated.
- Warm up
Always warm up before you work out. Try to do at least 10 minutes of warm up to get your muscles prepared for all that work you’re about to do. Warmups also help lubricate the joints and increase your heart rate and blood flow.
While there’s some debate about whether you should stretch pre or post workout there’s no argument that stretching is an important part of injury prevention. If you’re not flexible, start with some gentle backbends, hip movements, and slow arm rotations.
- Don’t push it
Keep your workouts to a realistic time. While you may have dreams of spending hours working on your physic, you’d be wise to start slowly. Advancing your workout too quickly is one sure-fire way to injure yourself.
- Keep a journal
The best way to turn positive changes into positive habits is to hold yourself accountable. Keeping a journal of your workouts will give you an opportunity to reflect on how far you’ve come.
Building your perfect body will take time. Remember the most important part of the process is to keep going. No matter where you’re at in your home gym workout, Marcy Pro is here to help. With equipment from novice to advanced, you’ll find what you need to reach your fitness goals.
Men’s Fitness Editors. 8 At-home Workouts to Lose Weight and Build Muscle. Retreived from https://www.mensjournal.com/health-fitness/8-at-home-workouts-to-lose-weight-and-build-muscle/
Stewart, Alex (2017, July 7) Building the Perfect Body at Home! Retrieved from https://www.bodybuilding.com/content/building-the-perfect-body-at-home.html
Bryant, Josh. 7 Advantages of Dumbbell Training. Ditch the barbell and pick up a pair of dumbbells for a new path to more muscle. Retrieved from https://www.muscleandfitness.com/workouts/workout-tips/7-advantages-dumbbell-training
Tinsley, Grant (2017, October 24) Cardio vs. Weight Lifting: Which is Better for Weight Loss? Retrieved from https://www.healthline.com/nutrition/cardio-vs-weights-for-weight-loss
Hyde, Parker (2018, June 26) 10 Best Muscle-Building Back Exercises! Retrieved from https://www.bodybuilding.com/content/10-best-muscle-building-back-exercises.html