During the lockdowns of the COVID-19 pandemic, I felt like I had cabin fever, as I found myself feeling restless and confined. To combat my unease, I took to exploring (and getting lost) in my local neighborhood with daily walks. Each morning, as I made my way toward the park, I couldn’t help but notice (and hear) a woman in her early 40s working up a sweat in her garage. With country music blasting from her radio, she pumped iron and expertly maneuvered a step climber and her yoga mat, all while surrounded by neatly stacked boxes.
Her makeshift workout space sparked a thought in my mind: More women than ever before are carving out their own fitness space outside of traditional gym settings. In fact, according to NASM, while the pandemic may have forced us to workout at home for a while, many fitness enthusiasts have found it convenient enough that they have chosen to continue training from home in 2023 and beyond. As the benefits include no commute to the gym, 24/7 access, and a private space, it is easy to see why.
Inspired by Garage Lady’s dedication and creativity, I began to consider how I could create a similar space for myself. If you’ve decided to skip the gym and embrace working out in the comfort of your own home, I’ll share tips and tricks for designing your own home workout area ensuring you have a supportive environment to stay active and motivated, just like the woman in the garage.
Step 1: Choose a Location
First things first- while you can train from anywhere in your home, it is recommended to have a dedicated “home-base” so you can stay organized and efficient. Your workout space could be a corner of your living room, a bedroom, or that neglected corner where exercise equipment goes to die. Regardless of where you choose to workout, the location should be quiet, well-lit with plenty of space to move.
Experts say that the best place in a house to workout is the basement, as the area can reduce noise transmission from the equipment (i.e., treadmills, stationary bikes, and elliptical machines) that produce droning vibrations that can be transmitted through wood-framed doors. Additionally, the concrete slab floors in basements absorb the vibrations and are cooler in temperature.
You can also repurpose a small bedroom for a home gym, here are some tips to make the space feel comfortable and spacious:
-
Windows and natural light: Despite the small space, you can make the home gym feel light, airy, and open by using bright lighting, reflective white acoustical ceiling tiles and mirrors. Windows and natural light can be motivating.
-
Lining the room with mirrors makes it feel twice the size and help you monitor your form to ensure properly exercising.
-
One drawback is vibrations can carry down to the rooms below. Placing sound-deadening insulation on floor, walls and ceiling can be insulated for sound too by fiberglass sound-deadening batts, sound-deadening drywall, or sound-deadening board installed between drywall and studs.
-
Be careful about putting a home gym on upper level– additional bracing may be required to ensure floor is strong enough to support heavy exercise equipment.
-
Air quality: As engaging in vigorous workouts can cause a home gym to become hot and humid, you may prefer to have this room cooler than the rest of the home. You can install a fan to circulate the air to make the room more comfortable.
Step 2: Clear the Clutter
Make sure the space is clean and organized with no tripping hazards. Fitness on the Go recommends having a space that is at least 6 by 6 feet which allows enough room to move freely without hitting objects or furniture. You want to create a space that allows you to breathe, stretch, and have room to… well, not knock over your plant while you lunge.
Step 3: Gather Your Gear
All you need to workout is some space and some basic fitness equipment such as resistance bands, mats, and dumbbells. You can start off with the basics and then slowly add more equipment as you decide what type of workouts you enjoy and what equipment you need to do those workouts.
While the strength training equipment you have on hand will depend on where you choose to perform the workouts (i.e. home, office or gym) and your budget. I would recommend at a minimum having the following pieces of equipment:
-
Resistance Bands: These lightweight and portable pieces of equipment can provide continuous resistance throughout the entire movement, making them excellent for strength training exercises like chest presses, rows, and leg extensions. I would recommend purchasing 2-3 sets of varying resistance (easy, medium & hard).
-
Exercise or yoga mat: An exercise mat is essential for providing a comfortable and non-slip surface for floor exercises like push-ups, planks, and abdominal exercises.
-
Sturdy chair or mid-sized stability ball: While an adjustable weight bench is ideal, a durable chair, sturdy bench or stability ball can be used as a substitute for seated or elevated exercises such as a seated shoulder press or tripod dumbbell row.
Once you have all the required equipment for the session nearby so that you don’t need to leave the room to find it during your sessions.
Optional Equipment
As you become more experienced (and have a larger budget for purchasing fitness equipment), you can begin to use equipment that provides less structure and control such as barbells and pulleys as well as equipment that provides a greater challenge. Clients who want functional strength and muscle growth should use a combination of equipment, including free weights, pulleys, and resistance machines:
-
Adjustable weight bench: An adjustable weight bench is ideal for performing exercises like the bench press, incline bench press and seated shoulder press with added stability and support.
-
Stability ball: A stability ball can be used for a variety of strength-building exercises that engage the core and improve balance and stability. Exercises such as stability ball squats, bridges, and seated shoulder presses can be performed with this equipment.
-
Free weights including barbells, weight plates and kettlebells
Step 4: Choose a Workout Routine
Now that your workout space is all decked out, it’s time to use it. Check your calendar and set aside time in your schedule for workouts- treat them like it’s an important appointment for self-care. Have your program prepared in advance, print it, or review it on your mobile phone.
Are you looking to workout from home but are unsure where to start? Consider hiring a personal trainer to guide you, design customized workouts, and provide all the necessary equipment to help you achieve your fitness goals right at your doorstep.
As a personal trainer partnered with Fitness on the Go, I offer in-home personal training services throughout the Halifax, Nova Scotia region, as well as online training options that include subscription-based remote sessions and live video consultations. Let’s embark on your fitness journey together!