So you’ve decided you want to take the leap to building a home gym – that’s awesome!
Now comes the important next question most people have…
How do you actually build a home gym?
Well fortunately for you, before I started BluePhoenix Fitness I actually worked in a fitness equipment store helping people build their own home gyms.
Along with that, I’ve also helped hundreds of our Transformation Coaching members workout anywhere, with minimal equipment.
Since this is a common question I wrote this Simple Guide to help you put together your own home gym. No matter how much space you have or what your budget is!
Here’s what we’ll cover together in this Simple Guide To Building A Home Gym:
- Home Gym Level 0: Zero (no equipment at all!)
- Home Gym Level 1: Getting Started (resistance bands, stability ball, TRX & yoga mat)
- Home Gym Level 2: Getting Serious (dumbbells, bench & pull up bar)
- Home Gym Level 3: Getting Awesome (squat rack, barbell, weight plates & kettlebells)
- Ready To Get Started? Here’s Your Next Steps…
And in each level I’ll not only show you the equipment to get, but also the approximate cost, space needed and even a sample workout!
With all of that to get to, let’s get started…
Home Gym Level 0: ZERO (no equipment at all)
Before we even start talking about equipment, remember that you can still get a solid workout done without any equipment at all.
This level could also be called “Zero Excuses” because none of the typical excuses work here.
As long as you have your own bodyweight, a little bit of space (smaller than you might think) and a properly designed, balanced workout built for your fitness level, you have everything you need.
Space Needed
When you’re only using your own bodyweight for exercises, you need just enough space that you can move around in.
Using myself as an example, I’m 6 feet tall so I would want a space that’s no smaller than approximately 6 feet all around. This way I have enough room to stand up, move my arms, step back into a lunge position or lie down. If I have a little bit higher ceilings so that I can jump, even better.
And the best part about ZERO is that you always have the option of going outside because you’re not relying on any equipment. You could literally workout anywhere, at any time.
Think about working out in your backyard, or at a beach, or in a park. You have ultimate flexibility when you’re not bound by equipment.
Equipment Needed & Cost
Zero! You don’t need any equipment at all. Which means your cost is also ZERO dollars.
Fitness Level Recommended
Since we’re only using bodyweight exercises, any fitness level is fine.
Whether you’re just beginning your fitness journey or if you’ve been training for decades, bodyweight training can work for you.
Along with that, bodyweight training can work for any goal as well.
If you want to lose 50 lbs, bodyweight workouts can do help with that.
Proper bodyweight training can also help you get stronger.
The key with this level is using proper exercise selection for your fitness level. When we get to using dumbbells, it’s easy to make an exercise easier or harder by simply adjusting the weight we’re using.
When it comes to bodyweight exercises there’s a little more to it than that because you can’t adjust the weight of a bodyweight squat. Your body is literally the weight.
This is where we need to be mindful of exercise progressions and regressions to make your bodyweight workout appropriate for you.
For example, the progression for a bodyweight squat might look like this:
- Box Squat to seated position using a high stool
- Box Squat to seated position using a chair
- Tap-and-go Box Squat using a chair
- Bodyweight Squat
- Bodyweight 1.5 Squat
- Bodyweight Pause Squat
And this is before we even get into using any equipment like resistance bands or dumbbells.
It seems counterintuitive because we’re “just doing bodyweight exercises”, but this level might be the most challenging to design proper workouts for because exercise selection becomes critical.
If you’re not extremely familiar with proper program design and bodyweight exercise progressions, please find someone who is and have them design your workouts for you. You’ll get much better results, save yourself a lot of time, and reduce your risk of injuries.
That’s why I designed the MOMENTUM: At-Home Edition specifically for people just getting started (or restarted).
Join the 28-day home workout challenge here (perfect for beginners!):
“ZERO” Sample Workout
Bodyweight Strength Workout A
1. Plank – 3 sets x 30 seconds x 60 seconds rest
2A. Bodyweight Squat – 3 sets x 12-15 reps x 60 seconds rest
2B. Bent Over Reverse Fly (bodyweight-only) – 3 sets x 12-15 reps x 60 seconds rest
3A. Hip Bridges – 3 sets x 12-15 reps x 60 seconds rest
3B. Push Ups – 3 sets x 12-15 reps x 60 seconds rest
Home Gym Level 1: Getting Started (resistance bands, stability ball, TRX & yoga mat)
When you’re ready to invest a little bit of money into your home gym, you’re ready to jump into Level 1 – Getting Started.
You’ll start small in Getting Started. You still don’t need a lot of space and I’ve kept the equipment in this level all relatively inexpensive, focused on just the essentials.
There are a few equipment choices that you can pick from. You can grab them all (this is what I recommend) or pick and choose what suits you best.
Space Needed
You still don’t need a lot of space with Getting Started. Unless you’re using a TRX Suspension Trainer (shown below), you could still get away with the same space shown above for ZERO.
If you do go with the TRX Suspension Trainer you’ll need a little bit more space, but not much. You could either set this up in a doorway, hang it from a support beam in your basement or take it outside and hang it from a tree.
The beauty of the TRX is that it’s very portable, easy to set up and you can hang it almost anywhere.
With that said, let’s take a look at the equipment you’ll be having some fun with in Getting Started.
Equipment Needed & Cost
Yoga Mat – $20-60
We’ll start small with a simple yoga mat. This will make any exercises where you’re lying down a lot more comfortable.
The cost on yoga mats can vary depending on the brand and quality. When in doubt, invest a little bit more money if you’re able to. Remember, you’re going to be spending a lot of time on this thing!
Stability Ball – $20-70
A stability ball opens up more variety for core exercises and could potentially be used for a bench.
When you’re shopping for a stability ball, make sure you get the right size of ball for your height. They typically come in 55, 65 and 75 cm. Shorter people will go with a smaller ball, taller people with a larger ball.
Resistance Bands – $13-150
When you’re just starting to build a home gym and you’re trying to keep the cost down, a good set of resistance bands should be one of your first purchases.
Resistance bands are incredibly versatile and if you design your training program properly you could use them to replace almost every exercise that would typically require dumbbells.
Dumbbells still have their place, but if you’re on a tight budget for your home gym, a good set of resistance bands should do the trick for most people.
Make sure you get a full set with a range of resistances from light to heavy when you’re shopping for resistance bands. This will allow you to increase (or decrease) the weight you’re using the same way you would with dumbbells and continue getting stronger.
When it comes to resistance bands, there are 2 styles:
- Superbands/Monster Bands (essentially a very big rubber band)
- Tubing with handles
My preference is the superband/monster band variety. I find they give more options when it comes to exercises if you’re familiar with using them. For exercise video demos using superbands check out the Blue Phoenix Fitness YouTube channel.
But whichever style you go with, the main thing is making sure you get a full set with a wide range of resistances.
TRX Suspension Trainer – $179-200
The TRX Suspension Trainer is, hands down, my favourite home gym workout tool. I love it so much I even bought my parents one for Christmas a couple years ago!
Like I mentioned above, the TRX is extremely versatile and you can take it anywhere. It opens up an almost unlimited variety of exercises that can be scaled for any fitness level, beginner to advanced.
If you have a TRX Suspension Trainer and you’re not sure where to start, you can download a full 8-week TRX home workout program here – 100% free.
Fitness Level Recommended
As with all of these levels, when programmed correctly with proper exercise selection, all of these tools can be appropriate for any fitness level – beginner to advanced.
Like I mentioned in ZERO, the key is choosing the appropriate exercise progression for you.
If you’re not extremely familiar with proper program design and exercise progressions, please find someone who is and have them design your workouts for you. You’ll get much better results, save yourself a lot of time, and reduce your risk of injuries.
Incidentally, this is exactly what we do for our 1-1 online Transformation Coaching clients every day.
We’ll design a training program specifically for your fitness level and whatever equipment you have available (even if that’s ZERO).
If that sounds like something you’d be interested in…
“Getting Started” Sample Workout
“Getting Started” Strength Workout A
1. Stability Ball Plank – 2 sets x 60 seconds x 60 seconds rest
2A. TRX Lateral Lunge – 3 sets x 12-15 reps x 60 seconds rest
2B. Resistance Band Bent Over Row – 3 sets x 12-15 reps x 60 seconds rest
3A. Stability Ball Leg Curl – 3 sets x 12-15 reps x 60 seconds rest
3B. TRX Push Ups – 3 sets x 12-15 reps x 60 seconds rest
Home Gym Level 2: Getting Serious (dumbbells, bench & pull up bar)
So you’ve decided it’s time to step up your home gym and invest a little bit more money and space – that’s great!
Once you get to Level 2, you’ll have everything you could need to transform your body and get stronger without ever needing to step foot in a traditional gym again.
The main principle we have to keep in mind when we want to transform our body and get stronger is the principle of progressive overload.
We need to continue adding more stimulus on the muscles in order for them to grow; we can’t just keep lifting the same weight over and over again expecting to get anywhere.
To get stronger we need to lift heavier weights over time. And the most efficient way to do this is with dumbbells. Yes, you can get a similar effect with resistance bands, like I mentioned above, but dumbbells make it much easier to progress exercises. And you can be more precise with the weight you’re using.
Space Needed
Once you get to this level you’ll want to dedicate a little bit more space to your home gym.
Ideally you’ll have a separate room available or at least a 10’x10’ area somewhere. You’ll need enough room to have an adjustable bench and a set of dumbbells (although with the dumbbells I’ll recommend, you won’t need much space for those).
Now let’s take a look at the equipment you’ll be putting into that space.
Equipment Needed & Cost
Dumbbells – $300-1000+
When it comes to dumbbells I typically recommend starting with a set that goes from 5 lbs up to 50 lbs. This will give you enough weight to grow into for most people, and if you end getting really strong you can add the heavier ones as you go.
There are 2 options for dumbbells:
- Rubber Hex Dumbbells, pairs
- Adjustable Dumbbells
If you have the space and budget, nothing beats having a full set of rubber hex dumbbells. The problem is that you need a lot of space, a dumbbell rack to hold them ($400+) and they’re more expensive than adjustable dumbbells.
A full set of 5-50 lbs rubber hex dumbbells will set you back around $1000-1500, plus the cost of the dumbbell stand.
So if space is an issue or you just want to save some money, I’d go with a good quality set of adjustable dumbbells. My typical recommendations are Powerblocks.
Adjustable dumbbells like Powerblocks take up much less space because they’re really only one pair of dumbbells. They also cost a lot less when compared to rubber hex dumbbells.
A set of 5-50 lbs Powerblocks will cost around $399 and the stand is usually around $179.
Adjustable Bench – $200-400+
The next thing you’ll need is an adjustable bench. There are lots different brands, quality and price points. Here are a couple things to keep in mind when you’re doing your shopping:
Sturdy – make sure the bench you’re investing in is very, very sturdy. Remember, you’re going to be lifting weights on this thing and the last thing you want is to feel your bench shift around when you’re pressing dumbbells over your head.
Adjustable – there should be at least 3 incline settings on your bench.
Comfort – when you’re investing in a bench you want it to fit your body properly and be comfortable to sit on.
Pull-Up Bar – $50-200+
The last piece in Getting Serious is a pull-up bar. Since “being able to do a pull-up” is a goal for a lot of people, we’ll need a pull-up bar.
There are lots of different options when it comes to home gym pull-up bars.
You can get a simple doorway pull-up bar that slides into your door frame ($50-100).
If you have wallspace, you could get one that bolts to your wall ($150+).
Or you could get a standalone piece that has a pull-up bar, dip bar and knee raise station ($200+).
Either way, the most important thing is that it’s strong and stable so you can pull yourself up on it.
Fitness Level Recommended
As with all of the levels, these pieces of equipment are perfectly appropriate for any fitness level, beginner to advanced. The one exception may be the pull-up bar.
To use the pull-up bar you will need some upper body strength to begin with, or at least be comfortable using your resistance bands for assisted pull-ups.
Like I mentioned in “ZERO” and “Getting Started”, it’s important to choose the appropriate exercise progression for your fitness level.
If you’re not extremely familiar with proper program design and exercise progressions, please find someone who is and have them design your workouts for you. You’ll get much better results, save yourself a lot of time, and reduce your risk of injuries.
Incidentally, this is exactly what we do for our 1-1 online Transformation Coaching clients every day.
We’ll design a training program specifically for your fitness level and whatever equipment you have available (even if that’s ZERO).
If that sounds like something you’d be interested in…
“Getting Serious” Sample Workout
“Getting Serious” Workout A
1. Hanging Leg Raise – 2 sets x 8-10 reps x 60 seconds rest
2A. Goblet Squat – 3 sets x 12-15 reps x 60 seconds rest
2B. Single Arm Dumbbell Row – 3 sets x 12-15 reps x 60 seconds rest
3A. Dumbbell Single Leg Deadlift – 3 sets x 12-15 reps x 60 seconds rest
3B. Dumbbell Bench Press – 3 sets x 12-15 reps x 60 seconds rest
Home Gym Level 3: Getting Awesome (squat rack, barbell, weight plates, kettlebells & functional trainers)
Alright, alright, alright. Now we’re cooking with hot sauce!
When you get to this level you’re basically ready to take your home gym to “The Rock” levels (and if you haven’t seen Dwayne “The Rock” Johnson’s home gym, check out his Instagram – it’s legendary!).
Now that we’re at Level 3: “Getting Awesome”, we’ll start talking about the “nice-to-have” items that, while not essential, amplify your training experience and open up endless possibilities.
With this kind of home gym set up you’ll need a lot more space, a much higher budget and even a little bit higher advanced fitness level.
Space Needed
Now that we’re getting into squat racks, kettlebells and cable machines you’re going to need a lot more space. You’ll for sure need a dedicated room, if not an entire basement or garage.
First of all, you’re going to need at least 10 foot ceilings so you have enough clearance overhead for your squat rack. Higher ceilings also make it easier to do overhead presses with a barbell and weight plates without putting a hole in your ceiling.
Second, a standard Olympic size barbell is 7 feet long, so you’ll need at least that amount of space in every direction. However, my general rule of thumb here is to allow much more space than you think you’re going to need. It’s always better to have too much rather than not enough when you start throwing around barbells and kettlebells.
Now let’s get into the fun stuff – what equipment you’re putting in there.
Equipment Needed & Cost
Squat Rack – $500-1000+
Squat racks come in a variety of sizes. The biggest decision will be whether you go with a full cage or a half cage.
My recommendation is if you have the space for it, go with the full cage. It will be sturdier than a half cage, which makes it safer when you’re doing things like squats or bench press.
Barbell & Weight Plate – $400-1000+
Barbells are actually a lot more complex than you think. But for the purposes of this Simple Guide we’ll keep it…simple.
A high end bar could cost $500-1000 and a cheap bar could be around $100. Get something in the middle; not the cheapest barbell you can find, but you also don’t need the most expensive.
You’ll want a 7 foot Olympic size bar with decent bearings in the sleeve (the ends of the barbell).
Weight plate is going to get expensive and there’s really no way around that. Typically weight plate costs around $1-1.50 per pound.
Kettlebells – $50-500+
Kettlebells are one of the most fun tools to train with, but like weight plates, they’re not exactly cheap. They typically cost $1.50-3.00 per pound.
Functional Trainers – $2000+
Functional trainers are adjustable cable machines. I love having access to one in my gyms because you can do almost any exercise on them. They’re also incredibly safe to use for beginners.
However, they can be very expensive costing upwards of $2000-3000 or more.
Fitness Level Recommended
As I mentioned above, some of the equipment in “Getting Awesome” does require a slightly higher fitness level.
When we get into using barbells and kettlebells, it’s very important to learn the techniques properly so you don’t hurt yourself.
If you’re going to invest in a full home gym set up like this, I highly recommend getting some coaching from a qualified professional.
In our 1-1 online Transformation Coaching we offer form checks through video calls. This ensures you’re doing these kinds of exercises safely and effectively.
Again, I’ll repeat what I’ve said at every home gym level – if you’re not extremely familiar with proper program design and exercise progressions, please find someone who is and have them design your workouts for you. You’ll get much better results, save yourself a lot of time, and reduce your risk of injuries.
Incidentally, this is exactly what we do for our 1-1 online Transformation Coaching clients every day.
We’ll design a training program specifically for your fitness level and whatever equipment you have available (even if that’s ZERO).
If that sounds like something you’d be interested in…
“Getting Awesome” Sample Workout
“Getting Awesome” Strength Workout A
1. Hanging Knee Twists – 3 sets x 6-10 reps x 60 seconds rest
2A. Barbell Back Squat – 4 sets x 6-8 reps x 90 seconds rest
2B. Chin Ups – 4 sets x 6-8 reps x 90 seconds rest
3A. Single Leg Romanian Deadlift – 4 sets x 6-8 reps x 90 seconds rest
3B. Barbell Incline Bench Press – 4 sets x 6-8 reps x 90 seconds rest
Ready To Kick Things Up A Notch?
This Simple Guide has no doubt given you plenty of tools and strategies to begin building your home gym and living your most awesome life!
But if you’re ready to take things to the next level with your home workouts, make sure you check out our MOMENTUM 28-day Home Workout Challenge:
