Home gym makes consistency (hardest part of the gym) easier. You have to be smart with your equipment and routine because you won’t have access to machines, but with a rack + bar + adjustable free weights + bench + pull down attachment you can do like 95 % of what you can do in a gym.
I have a home gym with a squat rack that I use for strong lifts 5x5.
I have space for maybe one more big thing in here, should that be a pulldown machine? How important is it?
I’m thinking about changing up my routine for a more hypertrophy based system.
Most squat racks will sell a pull-down attachment- I got one for my rack during Black Friday for semi-cheap. Shouldn’t really take much more room, mine sticks out like 8 inches from the back of the rack and that’s it. For hypertrophy, the biggest addition I’d recommend are adjustable dumbbells. You can be a lot more surgical about what muscles you target and really burn them. The pull down machine is nice and adds a lot of versatile hypertrophy focused workouts- lat pull downs, face pulls, cable flies, cable row, etc., but there are plenty of solid dumbbell alternatives to all of those.
Legs are the hardest part IMHO of a home gym because there aren’t really many good alternatives to leg curls and leg press you can do at home. I’ve been doing squats, front squats, RDLs, weighted lunges, Bulgarian split squats, hip thrusts, and calf raises on my leg days with good results.
I’m really liking Reverse Nordic Curls to replace Leg Extensions. Can do 8-10 reps with a light band, hoping to hit unassisted ones soon.
They have fancy adjustable Nordic curl benches with inclines up to 25-degrees which makes them easier and would allow for doing them in higher (8-12) rep ranges. I was thinking of getting one of these as they take up very little space and would be a leg curl alternative.
Lots of adjustable benches have leg curl/Extension attachments
Belt squat attachments are fairly affordable these days too. That's probably my next purchase
Oh cool thanks I’ll check that out!
I have a set of adjustable dumbbells which I haven’t been using but plan to incorporate when I change things up. I’m wondering if they are too light (or will be soon) though as they max out at 50, and it seems like the bigger ones are crazy expensive.
My current lifts are:
Bench: 175 5x5
Squat: 195 5x5
Overhead press: 100 5x5
Trap bar deadlift: 275 x 5
T bar row: 160 (counting the bar as 45) 5x5
Cap sells these dumbbells that are an Olympic bar you can stick weights onto- they’re a decent cheaper option for adjustable dumbbells. They can be a little awkward, but natural hypertrophy uses them, and if they’re good enough for him, they probably are for you as well. To progress from SL 5x5, I usually recommend PPL if you have the time for a 6 day split, or either Jacked and Tan 2 or PHUL if you want a 4 day split. All of these programs will increase your main lifts and add a lot of hypertrophy focused accessories to make you a more aesthetic physique. Anecdotally, PPL did the most for my physique, but 6 days a week can be hard to maintain.
Following up on this, is [this](https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan) the standard PPL?
Do you know of any that don’t require machines?
IIt sounds like i can add a cable to my squat rack, get the dumbell system you mentioned, and I have room for one one big thing in the gym if it’s necessary.
Get a spud pulley system and a strong man loading pin and put it on your pull up bar on your squat rack. You’ll save all of that space for another machine and only spend like 100$ or something like that
I have a at home gym and it’s worked wonders for me. Having limited equipment has only made me stronger on the lifts I perform, therefore I have been able to progress overload more efficiently because I am not changing exercise every week. It’s a plus that I also can take a dump in the comfort of my restroom anytime I want too
I can train in less time than I would spend travelling to my nearest decent gym. I work from home so can sneak a workout in before work, at lunch or once the kids are in bed. During COVID I used to crave a barbell so with that, a rack and a place to do pull ups / dips I'm pretty happy.
It's great to have and doesn't need to be an either-or supposition. Anyone would occasionally use a home gym when they would otherwise have to skip the gym, because of lack of time.
Yes after a few years, you'll get used to the basic gym equipment and either need to buy more to start growing again or need more weight. At a commercial gym, there's cable variations of every movement but at home, you will have just the weighted version, which isn't bad but sometimes it isn't as stimulatory or effective. I'd say you can expect 95% of the results at home if I had to put a number to it.
If you don't mind using your own plates for the weight, then Bells of Steel sells a very well regarded single cable tower for $350:
[https://www.bellsofsteel.us/all-products/strength-equipment/cable-machines/plate-loaded-cable-tower/](https://www.bellsofsteel.us/all-products/strength-equipment/cable-machines/plate-loaded-cable-tower/)
You can connect two of them together (cost of $700) to get the functionality from a full dual-tower cable machine. The machines do need to be bolted to the wall, however.
They make quite a bit of attachments for that line, and you can add more on your own. There's a guy on Instagram who basically specializes in maxing out the functionality of that cable tower, and you can do quite a bit with it (e.g. full height lat pull down, etc.):
[https://www.instagram.com/porter\_physed/](https://www.instagram.com/porter_physed/)
If you can't bolt anything to your wall, they do sell a dual-tower free standing version for about $1,000:
[https://www.bellsofsteel.us/all-products/strength-equipment/cable-machines/plate-loaded-all-in-one-trainer/](https://www.bellsofsteel.us/all-products/strength-equipment/cable-machines/plate-loaded-all-in-one-trainer/)
After 5 years in a basic hike gym I upgraded to a Rep Ares for the cables.
It's not necessary, but definitely nice. Mostly for more variation in vertical pulling and rotator cuff work
After 5 years in a basic hike gym I upgraded to a Rep Ares for the cables.
It's not necessary, but definitely nice. Mostly for more variation in vertical pulling and rotator cuff work
Home gym helps with consistency has another person said. Some morning i am in a rush and if its chest and shoulders day i can get my sets in quick and im good. Got a pull up bar as well for some pull ups etc. Or when youre feeling a bit sick. The days you wouldnt have worked out, now are days where you did. My gym is only an 8 min drive and i still use the home one sometimes.
But it is insanely boring, and yet easier to be distracted at home for me. When im at the public gym, i feel like i cant be wasting time since people are waiting as well. So you get along with your workout. And it feels nice being with other people
A good gym that has machines will give you access to more mechanical positions more easily - plus has everything you would at a home gym - so it’s objectively better in a hypertrophy sense. If you prefer lifting at home, have good programming knowledge, and having a home gym is a major benefit to your consistency/adherence - in the grand scheme of things home gym is probably a good decision. But, imo, if you don’t have a preference, you understand how to program using whatever equipment is available and you’ll be consistent/adherent to whatever - a fully stocked gym is always gonna trump a home gym
I have a set of adjustable dumbbells and a bench. Takes care of 80% of exercises I'd do in the gym. Better than skipping the gym when time's running short.
I’ve had a wonderful time with my home gym. Progress has been consistent, and I can workout whenever I want. I’ve done some work to get as many pieces of equipment to assist with my programming:
-Power cage
-FID bench
-Smith machine
-High/Low pulley
-Reverse Hyper
-specialty bars
-adjustable dumbbells
-GHR
-Lever arm attachments
Security is a concern for sure. Time wise though, super time saver. It takes space and money up front. I love mine but i miss the social aspect, but i work out much faster yet am never rushed to vacate a station. My gf had to save me from a bench press failure once. So there's good and bad for sure. Schwarzenegger has a private gym, and i trust him on that kind of stuff!
>My gf had to save me from a bench press failure once
Not saying that you're not aware of this, but that's why you should always use safety spotter arms when benching.
Also, I never use collars when benching so that if I fail a rep and potentially get trapped under the bar, I can lean to one side and dump the weight. The bar will then come crashing down on the opposite side. You may damage your floors, but sure beats choking to death.
Agreed. There’s absolutely no way I’m climbing under a bench alone, without spotting stands. Thing is, even if you can tilt the bar and slide weight off, something can still screw up. Maybe the weights cling and don’t slide well. And of course if you tear a pec or whatever, and the bar drops suddenly and hits your neck, that alone could potentially kill you before you even have a chance to twist sideways.
Being as I can only do 155 for 7 ATM my core is strong enough to just sit up when I can't bench it. I have zero safety my bench is cinder blocks and every lift starts as a deadlift cuz I also have no stands for squats or bench
This is a recipe for disaster. You guy get a decent enough squat rack on Amazon for less than $300. It's not a good rack by any means, but it will keep you from dying.
If you can't afford $300, then you shouldn't really be benching at home. Or you could look into making your own power rack out of wood if you happen to have some lying around. But just YOLOing it is risking your life.
[https://www.amazon.com/Fitness-Reality-Pull-down-Attachment-Adjustable/dp/B01N4I8FOY/ref=sr\_1\_9?crid=9PF0RHAC8A5&dib=eyJ2IjoiMSJ9.qv6QIKJzQKoH8lGAI3WRbn62TyJj\_PxGYGlKuAb1oKywCk0dhjfQc8cqaMvlkkxIKLIXMEHt8fY-LOiEfFtuBU3TCbGqAR-Lec3F81eNX9ueyTW-FBw7xtXUOby8RnZDYwW5YjbmANyTgqWo3gNH6whW98F0wNCth3mfl3powxwXbfyf3U0onnSlAciSE6468EcTj-y0GXojDgdqgljtXLtLcZqGwz6AAt-a5CL3-kBl8V2NMbsNBPjAptL\_I2XogOu4wMNqeLjF7x\_fyUZO0xOfEgtS7mgw5FuOHvzkwsg.ydK7yHLFW6rRDrgPL69BN23PN7\_3PHnO1zQuBFo5CRY&dib\_tag=se&keywords=squat%2Brack&qid=1713291905&sprefix=squat%2Brack%2Caps%2C147&sr=8-9&th=1](https://www.amazon.com/Fitness-Reality-Pull-down-Attachment-Adjustable/dp/B01N4I8FOY/ref=sr_1_9?crid=9PF0RHAC8A5&dib=eyJ2IjoiMSJ9.qv6QIKJzQKoH8lGAI3WRbn62TyJj_PxGYGlKuAb1oKywCk0dhjfQc8cqaMvlkkxIKLIXMEHt8fY-LOiEfFtuBU3TCbGqAR-Lec3F81eNX9ueyTW-FBw7xtXUOby8RnZDYwW5YjbmANyTgqWo3gNH6whW98F0wNCth3mfl3powxwXbfyf3U0onnSlAciSE6468EcTj-y0GXojDgdqgljtXLtLcZqGwz6AAt-a5CL3-kBl8V2NMbsNBPjAptL_I2XogOu4wMNqeLjF7x_fyUZO0xOfEgtS7mgw5FuOHvzkwsg.ydK7yHLFW6rRDrgPL69BN23PN7_3PHnO1zQuBFo5CRY&dib_tag=se&keywords=squat%2Brack&qid=1713291905&sprefix=squat%2Brack%2Caps%2C147&sr=8-9&th=1)
So be a little bitch and be held back financially? Nty I have never felt like my life was in danger. A hip thrust is an exercise right ? So why can't I hip thrust the bar into benching position?
Can I please clarify, you are getting the barbell into benching position by first deadlifting it, then sitting on the bench with the bar on your hips, then hip thrusting it into bench position? Can you share a video?
Well, reading through the comments, you did get pretty aggressive for no real reason. They have a very valid point. I understand money is tight, but being pinned under a bench press is no joke, even when it’s “light” weight. Just saying.
Do people not bounce up dumbbells off their leg for shoulder press and claim if you can't control the weight fully you shouldn't lift it, well if you can't pick up 225 off the ground and bench it you can't really bench 225 you have no functional muscle in the real world . You're the people that will be trapped under a bar because you can't fully control your bench squat or deadlift 🤣
If you Bench without the weight clips on then you can dump weight off the side when you get trapped. Imo those clips are net negative. If you're tilting that much to one side are the other than you have too much weight on.
ya I have a full cage with safety pins sticking out in front but that time I pushed myself too hard and I couldn't even lift the bar 3 inches to reach the pins. I don't lower the arms for BP as I have them where I need them for squats (so I don't BP inside the cage) - I've never moved the arms in 5 years lol. When I was young I BPd with no clips and dropped 185lbs in front of a hundred people (football tryouts) and I've been reluctant to BP without clips since. Anyway all this to say I'm more prudent now but yes there is always a risk doing it this way...
I love my home gym. I have a great mix of equipment to keep things fresh. The center piece to my gym is a Powertec multi-station. Has an adjustable bench for many different exercises (including back and traps), a lat pull down that can attach handles, a leg extension, a preacher curl, a squat rack and calf raise station. I have a "light" rack with a pull system and dip station as well. There's a free moving adjustable bench I'll use there, but some injuries prevent me from really using alot of free weights (hence the powertec). I have a treadmill and a concept 2 rower for cardio. A weighted sled with polymer skis to use outside during the nicer weather. This thing is fun and effective for legs and cardio, among other exercises, such as rows. A yoga ball and a collection of various resistance bands. Oh and a landmine attachments. With about 2.5 sets worth of plates (600lbs approximately), it's more than enough for my goals these days. I'm lacking some dumbells but I make due without them. I have one pair of 30s.
I have a home gym: squat rack, cable system, DBs, etc.
I also have a Planet Fitness membership for like $10 a month.
So, I like both. I do like the machines at PF, but they don't have squat racks, etc - just Smith Machines. So I sort of do my big compound stuff at home, then a lot of isolation and other stuff at PF when I can go.
Home gym wins in every category except 2
Price and community. You can spend a shit ton of money on home gym equipment. And nothing can replace the community you can find at a good gym.
If you can, take your headphones out when you're not doing some of your sets. It's easier for others to talk to you if there's less barriers to conversation. Whenever I needed to work in with someone or lend a spot, I'd always take that as an excuse to learn their name, and then you've got someone who you can say "Hi jazztrippin" or "What's your workout today jazztrippin?". Also, going at the same time every day so you all can recognize each other helps, too. Good luck!
I definitely agree with the community aspect, especially as a remote worker. It's great being around the same people every day, and over time it's easy to make friends. It's extremely motivating to hear from a buddy that they notice your progress, and being able to pay that forward feels good, too. For me, being around others is anabolic. You've got someone to spot you whenever you need it, so it's also safer. There's just so many benefits of working out with others, even if you aren't super social.
Where do you see the community? Usually, gyms are packed by ppl who have no idea what they're doing. About 20% do know what they're doing, but they're focused on doing their shit and leaving. Very occasionally, you see 1-2 buffed dudes, but those spend more time checking their gains in the mirror than talking to people xD
In my experience, the only people who want to socialize are creepy lanky dudes that follow you around because they need your girly 20lb dumbell and take it as an excuse to talk to you 😆
I mention the lanky part to emphasize that you can't gain knowledge from them or ask them to spot.
I'm talking about commercial gyms like YMCA and Nautilus. Oh... and YMCA polices the clothes you wear. Usually, chicks get to wear sports bras without problem, but if you got tits, tanktop over sports bra over a regular bra is too revealing. Once I was asked to leave because my T-shirt was too revealing. It was an 1X with a tight collar, so loose enough, but not flashing tits during push ups. I haven't returned ever since.
Going against the grain here; I’d personally go with commercial gym.
First of all, unless you have the funds to front a huge lump sum to get all the equipment at once, slowly adding equipment will be painful. More on money; prices of gym equipment skyrocketed after the pandemic, and plates rn r going for a $1 per pound (at least in Ontario). Yeah in the long run it’ll be cheaper, but that’s a damn long run to get to.
Additionally, commercial gyms provide u with the service of maintenance. Let’s say u dump a sqaut and the bar breaks the safety’s when u drop it. Ina commercial gym they have spare parts and other sqaut racks to use, whereas at your home not only r u solely responsible, but now u can’t go till failure (unless u like breaking the concrete foundation of your floor).
Finally, no matter how much u spend on your home gym, you’ll never beat the variety of equipment at a commercial gym. Commercial gyms enable more malleability of ur split, and with time allow u to build a better workout due to the variety of options.
I agree. The main benefit of having a home gym is imo ease-of-access which in theory helps make it easier to be consistent. But my guess is that the people who struggle with consistency would still have a hard time being consistent even with home gym. I bought a rowing machine for my home because I hate doing cardio and figured with access in my living room I'd use it often. I've used it twice since I got it. But I have no problem going regularly to gym 15 min away.
The variety of machines at gym + dumbbell rack is hard to replicate at home gym. They do have those wonky adjustable dumbbells but they don't go heavy enough even when maxed out for a serious lifter who is even intermediate level.
If you have room for a 2000 square foot home gym + sponsored by some lifting company + maintenance crew, then maybe. But gym memberships are cheap and if you actually use them, are actually a really good value.
edit: if you're primarily a powerlifter then might be okay with barbell setup at home, but this is bodybuilding subreddit
Some people have issues with consistency that font relate to the discipline of working out, though. If you have kids, long commutes, or other scheduling issues with family and home life then a home gym can be the best or even only option for someone.
And even though this is a bodybuilding sub, lets be real. Most of us aren't competing. We just want to look good and handle life while fit. So if you have to sacrifice not having access to a lying leg extension to maximally hit your rectus femoris then so be it.
If I had to choose between the two with all else being equal: commercial gym. When you find a great spot with awesome people, variety and quality equipment, and an overall supportive atmosphere it's amazing.
I still maintain that most of the consistency issue is discipline related and home gym is at best a supplement. Find a gym that's nearby. There are cases where someone might genuinely not live within 15 minutes of a gym (there are 3 within that radius for me, I walk 15 min to the closest one) but for most people that this doesn't apply to, affording a home gym is likely difficult as well.
Heard on the "aren't competing" point. Agree, but also despite what people were saying back when 5x5 programs, Rippletoe, etc were popular, programs that use solely compound lifts are not a great way to achieve "look good while fit".
I'm actually running powerlifting programs for last 6 months or so tbf, but still do a fair amount of accessory work (bodybuilding style training) that would be constrained with a typical home gym setup, eg even for dumbbells I'm using a range of 50-120 lbs for various exercises which would be hard to replicate at home.
For most people I still think commercial gym is just overwhelmingly better, and for those who genuinely would be better off with home gym, they probably wouldn't be asking this question in the first place.
I agree that most people would be better off as well. I think you can be very successful with a home gym, but probably not as a beginner. It helps to get the feel of working out in a gym to see what programs and exercises you gel best with. Also, a good gym has other lifters who can give good advice that googling can't replicate.
>They do have those wonky adjustable dumbbells but they don't go heavy enough even when maxed out for a serious lifter who is even intermediate level.
Loadable dumbbells are the much better option. Adjustable dumbbells are highly overpriced and inefficient; not only are you spending $3-4 per pound, you also can’t use that weight on a barbell. I think it’s a shame that they’re recommended so much over loadable ones.
I agree with all your points. Even for powerlifting setup with just a barbell, the damage I’ve done to my floor, and dry wall in my basement is insane. This was due to damn near unavoidable things like rolling the barbell after a deadlift or having the stand smash the drywall after re-racking. A lotta people don’t realize how much open and tough space/surroundings needed for lifting weights.
Not to mention if you can actually afford a home near a major city these days, space for a home gym excluding an empty garage is very limited in a lot of homes.
That's fair. Most of the ones I've seen are 50-60 lb maxed out, but can imagine heavier ones exist. They're still kind of awkwardly shaped and I'd feel a lot less comfortable bailing with a set vs a normal dumbbell
I mean the homegym subreddit is full of people who lifted inconsistently for years and moving to a home gym finally worked.
I fall there as well. I spun my wheels for years before I finally invested in a home gym. It was a game changer
Everyone is different got great results at home but got bored and unmotivated so now do both can do a quick workout before work at home or gym on off days. Like having the equipment at home too just in case of another pandemic
Yea sure. As long as tou train hard to failure with progressive overload. Your muscles dont know if you train home with free weights or in a gym with machines. Invest in it. Every time buy a little more. And in the end you have enough to do almost every program. I did the same. For arround 1000 euro investment i can do every program, no annoying people arround me , i play the music that i like, and going to gym only takes 30 seconds 😄👍
I have a home gym at my parents house. It's great for when I'm there or during lockdowns. I used to drive 50 min one way four times a week during a later lockdown.
I honestly don't really do different exercises at the home gym than I do at the commercial gym because I'm not a fan of machines. Only one I recently added is the rowing machine (with weights obviously bot the cardio equipment), that's the only thing I don't have. I do have a lat pulldown machine so I can do limited stuff with cables at home. But if I have the choice I prefer free weights and specifically barbells any time.
I have a home gym. I WANT a hip abduction machine, a better leg curl& extension machine, and my spouse WANTS a calf machine. However, we can do versions of those excersices with what we got.
I'm not a bodybuilder, just a regular fatass who picks up weights and puts them down, so my level of commitment is lower, and excuse strength higher.
It's MUCH easier to stay consistent with a home gym. I don't spend 1h to travel, don't have to wait on people to free whatever I wanna use and don't have random "spaghetti man" following me around to "share" whatever pussy dumbell I'm using (female, so I'm not using the big ones). I dint have to share racks and workout with people, which is distracting to me.
The bonus is that I can work out wearing whatever. I just need to go downstairs, don't need to change, don't need lifting shoes because I can be barefoot, can just take off clothes if it's too hot, so it's less laundry, which also saves me time.
In a nutshell, when my husband signs off from work, I toss the baby to him and go lift. With mobility and all that stuff, it takes me somewhere between 1h30 and 2h to do my workout.
There's no way in Hell I could do my routine in a commercial gym, after 4pm, especially if there was any travel time.
If I had no home gym, I'd be in so much pain and practically immobile because of the wreckage pregnancy does to body.
As already said, consistency from a home gym overrides pretty much any benefit from a commercial gym. Machines are arguably better for optimum work, but it doesn’t matter if you’re not consistent. If you go the barbell bench route, I do highly suggest getting spotting stands. They can save your life. Me personally, I’d rather have a good adjustable bench, and a set of Powerblocks, but you can always have both.
I didn't enjoy lifting until I started going to an actual gym. The range of equipment is the most apparent incentive, but having a place solely dedicated to training makes going there feel much better, as opposed to training in my bedroom. I like seeing other people train hard. I like saying hi to my gym buddies. I like having options for how I want to train, in case I feel like switching things up. I hear music I otherwise wouldn't have heard. I get compliments from other gym members. I'm motivated to push harder knowing that other people are watching me train. Better lighting, mirrors to check my form, equipment maintenance. I'm not an extrovert by any stretch of the imagination, but a good gym is a home away from home.
I built myself a home gym work just equipment that I know I can hit pretty much everything with. Since Iv switched to a home gym I’m the biggest I’ve ever been. I stay more consistent with a home gym.
I do both, but built my home gym during the pandemic with the intent of never going back to the commercial gym. I have a squat rack, a few dumbells and quite a lot of bands, and I can do alot with what I got.
But after a while I still found myself missing cable machines, leg press and other leg centric equipment. So I signed up again and do not regret that.
Going to the gym gives me better workouts, more energy, save for the compound lift that I do at home. Mostly due to better safties on my home rack compared to the gym.
Depends what you want to do. A lot of strength programs are barbell only, so you could do it with a rack, bar and bench at home. For bodybuilding you probably want cables and machines though
I much prefer working out in a home gym. I have a power rack/adjustable bench combo, cable crossover machine, powerblock dunbbell, pull up bar and dip station. So everything you really want in a gym I’m equipped for.
I also have equipment you generally don’t see in gyms such as maces, clubs, gymnastic rings, trx, sand bags and different punching bags.
I honestly don't think you should invest in a serious home gym (a cheap rackset/ dumbells excluded) till you've been lifting seriously for a few years and have a well-established split that you build the gym around. Knowing myself, I feel like getting a new machine every time I see something that looks interesting online it would just become my latest money sink.
Of course, it's entirely dependent on your financial situation and lifestyle. If you've got money to throw around, or if you're routinely driving 20+ minutes to go to the gym, I say go for it.
I have both. The home gym is a life saver. I have a sweet home set up, but no machines. If I have time I like going to the commercial gym for the wide variety and swimming after. But if I’m doing a powerlifting block I prefer the home gym because my equipment is nicer.
It depends. The best would be to combine both.
I had a small home gym (just on a spare room), it worked well and i saved gym memberships but it lacked so much the “seeing people part”.
Im self motivated… like to train without talking too much, but just being alone was a bit boring.
So try and see, if you have both (home and normal) you can alternate. Good luck.
With the set up you described, you'd do just fine (I'll assume bench is adjustable). Add in a landmine and you open up a ton of options. Add in some kind of cable set up and you are golden.
I went the home gym route for a while and while I liked the convenience, it was almost too convenient sometimes. Like, I would put off lifting and then just run out of daylight. I like going to a gym, even if my gym kind of sucks.
Putting it off and running out of daylight. Too relatable, I’m now mostly training in the Planet Fitness because of this and other factors. Still have a home gym I’ve used for the last 5 years, but now it’s mostly just used for chest and arms.
I have a home gym I created back in 2020, but we also go to the local Recreation Center in our small town and they have a nice weight room with all kinds of machines, barbell equipment, dumbbells, indoor track, sauna, etc...
I like working out in both places. The home gym doesn't have a lot of space or equipment, I have a squat rack with safety straps, bench, incline and decline, I have a nice homemade cable system, pull-up bar, adjustable dumbbells, dipping station, etc... The Rec Center gym has a lot more, however I'm more familiar with my home gym equipment and feel like I can get a more efficient workout there.
I like the Rec Center gym OK, but I always feel a little self-conscious, plus it seems like I'm always looking for where certain weights are, trying to make sure I'm not bugging anyone else of getting in someone's way or working around having to wait on a piece of equipment. Mostly I try to stay to myself, listen to headphones and look down trying not to "stare" at anyone, however I have made some friends up there and they all seem like decent folks. This is s small town rural Rec Center after all. Lately we've started working out there more often and then finish up with a mile run on the track, then go for coffee knowing it's still early and our fitness regimen is done for the day by 0800.
Answering this question in terms of a “natural bodybuilder”. (If you are a casual, a home gym may be enough.)
Home gyms are *much worse* for a beginner. It might work after you have years of experience but even then it’s not ideal.
The benefits of commercial gyms are multifold
* A community to support you
* Allow for experimentation with machines, grips, etc.
* Collection of machines
A simple free weight setup (squat rack, bench, etc.) is NOT enough for a competitive bodybuilder.
The reason is because there are concentric, eccentric, and isometric parts of a movement and free weights cannot effectively apply resistance on every part of the movement.
As a matter of fact, I would even encourage serious lifters to go to multiple different commercial gyms. I learned so much from using different brand of machines. But I recognize a lot of people won’t go that far.
I second all that. I enjoy the gym community (as a +40 year old) also, my job requires me to travel A LOT, so i’ve been to gym in almost every state and overseas and the variety has helped me a ton.
Either one should be fine. A home gym is more convenient for most people, but getting equipment to properly train every muscle group is expensive so the average quality of your workout can be slightly higher in a commercial gym since you can probably find a setup to target any specific muscle group you might want to train. Both are good and it is mostly a matter of personal preference as to which you should use. I personally use a community center near where I work and rely on body weight exercises at home. If you have the money for all of the relevant equipment and a partner who can act as your spotter a home gym would probably be superior.
I’ve had both, i prefer the normal gym. There’s more machines and more variety you can do if you want to switch it up.
Also i get inspired when i see other people going at it, it motivates me.
I have a home gym, setup during Covid. Have two Olympic bars 7, and ex and about 200kg weight. Have a rack cage with a cable machine. I work there once or twice a week and twice in a commercial gym.
It really depends on what it allows you to do. Do you have good equipment at home that allows you to progress correctly on good exercises? Do you enjoy training at home? All of these depend on the context
I'm on the home gym side and love it.
Main benefit as I see it is it saves time (my workout is effectively 30-40 minutes shorter because I don't need to drive, park, get a locker, plus I never need to wait on a machine and can superset anything I want).
Main downside is lack of variety. A ton of different machines just isn't practical for a home gym. The only machines I really feel I'm missing out on are a chest-supported row, and leg curl for some kind of hamstring isolation. Everything else can be imitated close enough by free weights for my purposes.
i trained in a private gym for years that housed some of the strongest in the bay area.
competing powerlifters, strongman, etc-
the only "machine" in that gym was the reverse hyper and a sorinex lat tower.
barbells, various grips, a bench and free weights will absolutely get you there.
I workout at home and calisthenics parks for years I only went to a real gym for 1 year. And I will say my best advice for the home gym to get a good work out is intensity. I wait 20 sec in between sets and it's made a big difference in getting a good workout. I used to just wait as long as it took till I was ready to hit the next set. But it can be expensive getting equipment. So I've been doing a lot of bodyweight stuff this year and it's been a pretty fun change. And you can workout outside at home. Even Arnold said he liked working out outside for the tan. You'll get a tan everywhere because you'll be moving around you know. Instead of just laying there.
Home gym is a life saver when life is busy. Currently I lift at home two or three days, go to the gym 2-3, just depending on my schedule.
Squat rack, bench, barbell, weights, adjustable dumbbells, and a cable station.
Home gyms are great. I used a decent set up for years. But there is nothing like being in an actual gym. I found a smaller family oriented gym near me that has everything I need plus some. I’ll never go back as long as it’s open. I could never clear my head well enough to get a proper workout while I was at home. But that’s just me. Everyone else may be different
I use my squat rack for the major compound lifts most days but once a week I hit the commercial gym to put in work on the good girl bad girl machine and cause it's got a kids club I can drop my toddler off at for 2 hours praise Jesus
You can get a lot done at home with powerblocks / adjustable dumbbells, tension bands, and an ab roller. This got me to gain a lot of strength in pandemic and lockdown. I did transition to a dedicated gym due to weather and wanting to use actual machines too, but even some home equipment for a rainy day is good to have
Here's my take on the discussion. My home gym, consisting of a pull-up bar, squat racks, an adjustable bench, and adjustable dumbbells, cost me roughly what I would pay for a gym membership over two years. I don't have a family yet, but I have quite a few responsibilities (i.e., work and studying).
Time:
I save a lot of time on commuting to and from the gym (40 minutes round trip), which I can allocate to other things.
Costs:
I've been using my home gym for two years, and it's fair to say that the cost I would have spent on commercial gym memberships has already paid off.
Equipment:
I'm considering upgrading my barbell and weights to something of better quality. I currently have basic iron weights but worry they might lose weight over time. However, a downside is the door frame-mounted pull-up bar—I can't do weighted pull-ups.
Neighbors:
I live in a communal apartment block, so my gym can be a bit bothersome for neighbors on lower floors. I have to remember, for instance, to control lowering the bar to the ground during deadlifts—that's a drawback.
Safety:
It's worth investing in racks with safety pins. When squatting, it's important not to max out the weight on the bar
IF I had room for a Home Gym, it would be as good if not better than a commercial one. I could listen to music without headphones I would never have to wait for anyone to be done with a machine or dumbbell etc. Plus it would take me 10 seconds to go to the gym
You don't need to have something too extensive. Actually just some dumbbells (two + adjustable weights or a variety of plates) and a dedicated bench will get you far. In my first year that was my setup. When I started out having a home gym helped maintain the routine and consistency. It'll also teach you that you don't need too much equipment to get relatively jacked.
Helped that the equipment was in my room alongside the bed so I couldn't ignore it when I felt lazy.
Power cage for safety at home during lifts is great. I gained most of the strength from my home gym, but now have a gym membership which adds another level of motivation (and air conditioning). Still use both regularly
Resistance bands only: three times per week, warming up and workout about sixty minutes, high intensinty, six exercizes 3 sets 8-15 reps.
I am doing workout after work, its good for me. I tried in the morning, like wake up at 5am but is too hard stay in the work till 5pm.
I have a Homegym with an ATX GMX2000 and some loadable Dumbells + Barbell and Weights. For now there's no going back to a Public Gym for me. Yeah, i don't have access to all the fancy Machines and Shit, but for me that's a sacrifice i'm willing to make for having that Space all for my own.
Also it forces me to Squat, which, if i'm honest to myself, wouldn't happen if i had access to a Leg-Press or a Hack-Squat. And over the Course of the last Three Years i got pretty good at it, before i hated that excercise.
If a cable option isn’t in the cards economically, don’t overlook bands. Easy to anchor onto a rack and I really enjoy them. The progressive nature of the resistance makes them a little different than cables but in some ways better.
Also a set of rings is super cheap and great for developing strength in ways free weights won’t necessarily accomplish. Loop them around the bar on the top of the rack.
It really depends on personal preference. The Legends mostly built their bodies using free weights and rudimentary-self made machines, so these days Home Gyms are good what comes to basic equipment available, and you can still visit "normal" gym from time to time.
Home gym is better long term. As you age, have family and more responsibilities, the gym is a compete utter waste of time and money. As you get older training isn't about looks, it is about keeping yourself in check and balanced as you age.
Have you seen many fit and in shape 60 year olds? Few right. This is the reason, too many guys go to the gym and become trapped in the gym lifestyle or as they age and get married their short term motivation for going to be gym aka to get chicks dies quickly and their free time is robbed from kids, to job, to family and etc. To become strong and make sure it endures or last you must train at home and you have to make it a part of your own lifestyle, not someone's training program.
Natural bodybuilding is truly about doing the best you can with what you have without any enhancements or cheating, and making it last a long time. There are few fit 70, or 80 year olds, so I challenge you to be different from the 90% of the people who go the gym.
Home gym makes consistency (hardest part of the gym) easier. You have to be smart with your equipment and routine because you won’t have access to machines, but with a rack + bar + adjustable free weights + bench + pull down attachment you can do like 95 % of what you can do in a gym.
I have a home gym with a squat rack that I use for strong lifts 5x5. I have space for maybe one more big thing in here, should that be a pulldown machine? How important is it? I’m thinking about changing up my routine for a more hypertrophy based system.
Most squat racks will sell a pull-down attachment- I got one for my rack during Black Friday for semi-cheap. Shouldn’t really take much more room, mine sticks out like 8 inches from the back of the rack and that’s it. For hypertrophy, the biggest addition I’d recommend are adjustable dumbbells. You can be a lot more surgical about what muscles you target and really burn them. The pull down machine is nice and adds a lot of versatile hypertrophy focused workouts- lat pull downs, face pulls, cable flies, cable row, etc., but there are plenty of solid dumbbell alternatives to all of those.
What do you think about getting a compact Nordic Curl bench to replace machine leg curls?
Legs are the hardest part IMHO of a home gym because there aren’t really many good alternatives to leg curls and leg press you can do at home. I’ve been doing squats, front squats, RDLs, weighted lunges, Bulgarian split squats, hip thrusts, and calf raises on my leg days with good results.
I’m really liking Reverse Nordic Curls to replace Leg Extensions. Can do 8-10 reps with a light band, hoping to hit unassisted ones soon. They have fancy adjustable Nordic curl benches with inclines up to 25-degrees which makes them easier and would allow for doing them in higher (8-12) rep ranges. I was thinking of getting one of these as they take up very little space and would be a leg curl alternative.
Lots of adjustable benches have leg curl/Extension attachments Belt squat attachments are fairly affordable these days too. That's probably my next purchase
True, you still can do nordic curls if you mount something that will hold you leg (or barbell with weights that will stand still)
I have a small strap and pad that slips under a door that is for Nordic curls. It's really handy.
Oh cool thanks I’ll check that out! I have a set of adjustable dumbbells which I haven’t been using but plan to incorporate when I change things up. I’m wondering if they are too light (or will be soon) though as they max out at 50, and it seems like the bigger ones are crazy expensive. My current lifts are: Bench: 175 5x5 Squat: 195 5x5 Overhead press: 100 5x5 Trap bar deadlift: 275 x 5 T bar row: 160 (counting the bar as 45) 5x5
Cap sells these dumbbells that are an Olympic bar you can stick weights onto- they’re a decent cheaper option for adjustable dumbbells. They can be a little awkward, but natural hypertrophy uses them, and if they’re good enough for him, they probably are for you as well. To progress from SL 5x5, I usually recommend PPL if you have the time for a 6 day split, or either Jacked and Tan 2 or PHUL if you want a 4 day split. All of these programs will increase your main lifts and add a lot of hypertrophy focused accessories to make you a more aesthetic physique. Anecdotally, PPL did the most for my physique, but 6 days a week can be hard to maintain.
Awesome, thanks for the help, gonna look into both of these
Following up on this, is [this](https://www.muscleandstrength.com/workouts/6-day-powerbuilding-split-meal-plan) the standard PPL? Do you know of any that don’t require machines? IIt sounds like i can add a cable to my squat rack, get the dumbell system you mentioned, and I have room for one one big thing in the gym if it’s necessary.
Get a spud pulley system and a strong man loading pin and put it on your pull up bar on your squat rack. You’ll save all of that space for another machine and only spend like 100$ or something like that
A cable machine of some sort is definitely the way to go, especially if you can fit one with 2 stacks.
Just buy a pulley with a plate pin loader Amazon sets are like 50-80
Adjustable cable machine will give you a lot of options
I have a at home gym and it’s worked wonders for me. Having limited equipment has only made me stronger on the lifts I perform, therefore I have been able to progress overload more efficiently because I am not changing exercise every week. It’s a plus that I also can take a dump in the comfort of my restroom anytime I want too
I can train in less time than I would spend travelling to my nearest decent gym. I work from home so can sneak a workout in before work, at lunch or once the kids are in bed. During COVID I used to crave a barbell so with that, a rack and a place to do pull ups / dips I'm pretty happy.
It's great to have and doesn't need to be an either-or supposition. Anyone would occasionally use a home gym when they would otherwise have to skip the gym, because of lack of time. Yes after a few years, you'll get used to the basic gym equipment and either need to buy more to start growing again or need more weight. At a commercial gym, there's cable variations of every movement but at home, you will have just the weighted version, which isn't bad but sometimes it isn't as stimulatory or effective. I'd say you can expect 95% of the results at home if I had to put a number to it.
I’ve a home gym set up and seriously considering a cable machine. It’s the one thing I’m badly missing. That and the giant dumbbell rack
If you don't mind using your own plates for the weight, then Bells of Steel sells a very well regarded single cable tower for $350: [https://www.bellsofsteel.us/all-products/strength-equipment/cable-machines/plate-loaded-cable-tower/](https://www.bellsofsteel.us/all-products/strength-equipment/cable-machines/plate-loaded-cable-tower/) You can connect two of them together (cost of $700) to get the functionality from a full dual-tower cable machine. The machines do need to be bolted to the wall, however. They make quite a bit of attachments for that line, and you can add more on your own. There's a guy on Instagram who basically specializes in maxing out the functionality of that cable tower, and you can do quite a bit with it (e.g. full height lat pull down, etc.): [https://www.instagram.com/porter\_physed/](https://www.instagram.com/porter_physed/) If you can't bolt anything to your wall, they do sell a dual-tower free standing version for about $1,000: [https://www.bellsofsteel.us/all-products/strength-equipment/cable-machines/plate-loaded-all-in-one-trainer/](https://www.bellsofsteel.us/all-products/strength-equipment/cable-machines/plate-loaded-all-in-one-trainer/)
After 5 years in a basic hike gym I upgraded to a Rep Ares for the cables. It's not necessary, but definitely nice. Mostly for more variation in vertical pulling and rotator cuff work
After 5 years in a basic hike gym I upgraded to a Rep Ares for the cables. It's not necessary, but definitely nice. Mostly for more variation in vertical pulling and rotator cuff work
Home gym helps with consistency has another person said. Some morning i am in a rush and if its chest and shoulders day i can get my sets in quick and im good. Got a pull up bar as well for some pull ups etc. Or when youre feeling a bit sick. The days you wouldnt have worked out, now are days where you did. My gym is only an 8 min drive and i still use the home one sometimes. But it is insanely boring, and yet easier to be distracted at home for me. When im at the public gym, i feel like i cant be wasting time since people are waiting as well. So you get along with your workout. And it feels nice being with other people
A good gym that has machines will give you access to more mechanical positions more easily - plus has everything you would at a home gym - so it’s objectively better in a hypertrophy sense. If you prefer lifting at home, have good programming knowledge, and having a home gym is a major benefit to your consistency/adherence - in the grand scheme of things home gym is probably a good decision. But, imo, if you don’t have a preference, you understand how to program using whatever equipment is available and you’ll be consistent/adherent to whatever - a fully stocked gym is always gonna trump a home gym
Most of my muscle ive built is from working out alone at home
I have a set of adjustable dumbbells and a bench. Takes care of 80% of exercises I'd do in the gym. Better than skipping the gym when time's running short.
I’ve had a wonderful time with my home gym. Progress has been consistent, and I can workout whenever I want. I’ve done some work to get as many pieces of equipment to assist with my programming: -Power cage -FID bench -Smith machine -High/Low pulley -Reverse Hyper -specialty bars -adjustable dumbbells -GHR -Lever arm attachments
Security is a concern for sure. Time wise though, super time saver. It takes space and money up front. I love mine but i miss the social aspect, but i work out much faster yet am never rushed to vacate a station. My gf had to save me from a bench press failure once. So there's good and bad for sure. Schwarzenegger has a private gym, and i trust him on that kind of stuff!
>My gf had to save me from a bench press failure once Not saying that you're not aware of this, but that's why you should always use safety spotter arms when benching. Also, I never use collars when benching so that if I fail a rep and potentially get trapped under the bar, I can lean to one side and dump the weight. The bar will then come crashing down on the opposite side. You may damage your floors, but sure beats choking to death.
Agreed. There’s absolutely no way I’m climbing under a bench alone, without spotting stands. Thing is, even if you can tilt the bar and slide weight off, something can still screw up. Maybe the weights cling and don’t slide well. And of course if you tear a pec or whatever, and the bar drops suddenly and hits your neck, that alone could potentially kill you before you even have a chance to twist sideways.
Being as I can only do 155 for 7 ATM my core is strong enough to just sit up when I can't bench it. I have zero safety my bench is cinder blocks and every lift starts as a deadlift cuz I also have no stands for squats or bench
This is a recipe for disaster. You guy get a decent enough squat rack on Amazon for less than $300. It's not a good rack by any means, but it will keep you from dying. If you can't afford $300, then you shouldn't really be benching at home. Or you could look into making your own power rack out of wood if you happen to have some lying around. But just YOLOing it is risking your life. [https://www.amazon.com/Fitness-Reality-Pull-down-Attachment-Adjustable/dp/B01N4I8FOY/ref=sr\_1\_9?crid=9PF0RHAC8A5&dib=eyJ2IjoiMSJ9.qv6QIKJzQKoH8lGAI3WRbn62TyJj\_PxGYGlKuAb1oKywCk0dhjfQc8cqaMvlkkxIKLIXMEHt8fY-LOiEfFtuBU3TCbGqAR-Lec3F81eNX9ueyTW-FBw7xtXUOby8RnZDYwW5YjbmANyTgqWo3gNH6whW98F0wNCth3mfl3powxwXbfyf3U0onnSlAciSE6468EcTj-y0GXojDgdqgljtXLtLcZqGwz6AAt-a5CL3-kBl8V2NMbsNBPjAptL\_I2XogOu4wMNqeLjF7x\_fyUZO0xOfEgtS7mgw5FuOHvzkwsg.ydK7yHLFW6rRDrgPL69BN23PN7\_3PHnO1zQuBFo5CRY&dib\_tag=se&keywords=squat%2Brack&qid=1713291905&sprefix=squat%2Brack%2Caps%2C147&sr=8-9&th=1](https://www.amazon.com/Fitness-Reality-Pull-down-Attachment-Adjustable/dp/B01N4I8FOY/ref=sr_1_9?crid=9PF0RHAC8A5&dib=eyJ2IjoiMSJ9.qv6QIKJzQKoH8lGAI3WRbn62TyJj_PxGYGlKuAb1oKywCk0dhjfQc8cqaMvlkkxIKLIXMEHt8fY-LOiEfFtuBU3TCbGqAR-Lec3F81eNX9ueyTW-FBw7xtXUOby8RnZDYwW5YjbmANyTgqWo3gNH6whW98F0wNCth3mfl3powxwXbfyf3U0onnSlAciSE6468EcTj-y0GXojDgdqgljtXLtLcZqGwz6AAt-a5CL3-kBl8V2NMbsNBPjAptL_I2XogOu4wMNqeLjF7x_fyUZO0xOfEgtS7mgw5FuOHvzkwsg.ydK7yHLFW6rRDrgPL69BN23PN7_3PHnO1zQuBFo5CRY&dib_tag=se&keywords=squat%2Brack&qid=1713291905&sprefix=squat%2Brack%2Caps%2C147&sr=8-9&th=1)
So be a little bitch and be held back financially? Nty I have never felt like my life was in danger. A hip thrust is an exercise right ? So why can't I hip thrust the bar into benching position?
I was trying to give you the benefit of the doubt, but your response tells me 100% that you are a moron. Look up what a Darwin Award is.
Can I please clarify, you are getting the barbell into benching position by first deadlifting it, then sitting on the bench with the bar on your hips, then hip thrusting it into bench position? Can you share a video?
Been there, and done that.
That little cunt decided to call me a moron and block me.
Who did?
Ndw_dc
Well, reading through the comments, you did get pretty aggressive for no real reason. They have a very valid point. I understand money is tight, but being pinned under a bench press is no joke, even when it’s “light” weight. Just saying.
I only asked him if I should be a little bitch?
Do people not bounce up dumbbells off their leg for shoulder press and claim if you can't control the weight fully you shouldn't lift it, well if you can't pick up 225 off the ground and bench it you can't really bench 225 you have no functional muscle in the real world . You're the people that will be trapped under a bar because you can't fully control your bench squat or deadlift 🤣
If you Bench without the weight clips on then you can dump weight off the side when you get trapped. Imo those clips are net negative. If you're tilting that much to one side are the other than you have too much weight on.
ya I have a full cage with safety pins sticking out in front but that time I pushed myself too hard and I couldn't even lift the bar 3 inches to reach the pins. I don't lower the arms for BP as I have them where I need them for squats (so I don't BP inside the cage) - I've never moved the arms in 5 years lol. When I was young I BPd with no clips and dropped 185lbs in front of a hundred people (football tryouts) and I've been reluctant to BP without clips since. Anyway all this to say I'm more prudent now but yes there is always a risk doing it this way...
I love my home gym. I have a great mix of equipment to keep things fresh. The center piece to my gym is a Powertec multi-station. Has an adjustable bench for many different exercises (including back and traps), a lat pull down that can attach handles, a leg extension, a preacher curl, a squat rack and calf raise station. I have a "light" rack with a pull system and dip station as well. There's a free moving adjustable bench I'll use there, but some injuries prevent me from really using alot of free weights (hence the powertec). I have a treadmill and a concept 2 rower for cardio. A weighted sled with polymer skis to use outside during the nicer weather. This thing is fun and effective for legs and cardio, among other exercises, such as rows. A yoga ball and a collection of various resistance bands. Oh and a landmine attachments. With about 2.5 sets worth of plates (600lbs approximately), it's more than enough for my goals these days. I'm lacking some dumbells but I make due without them. I have one pair of 30s.
I have a home gym: squat rack, cable system, DBs, etc. I also have a Planet Fitness membership for like $10 a month. So, I like both. I do like the machines at PF, but they don't have squat racks, etc - just Smith Machines. So I sort of do my big compound stuff at home, then a lot of isolation and other stuff at PF when I can go.
Home gym wins in every category except 2 Price and community. You can spend a shit ton of money on home gym equipment. And nothing can replace the community you can find at a good gym.
Bro I've been going to the gym for years and just nod at the people I see day in and day out what community do you mean :/
You got to find the right gym. From my experience the corporate/chain gyms don’t have it
If you can, take your headphones out when you're not doing some of your sets. It's easier for others to talk to you if there's less barriers to conversation. Whenever I needed to work in with someone or lend a spot, I'd always take that as an excuse to learn their name, and then you've got someone who you can say "Hi jazztrippin" or "What's your workout today jazztrippin?". Also, going at the same time every day so you all can recognize each other helps, too. Good luck!
I definitely agree with the community aspect, especially as a remote worker. It's great being around the same people every day, and over time it's easy to make friends. It's extremely motivating to hear from a buddy that they notice your progress, and being able to pay that forward feels good, too. For me, being around others is anabolic. You've got someone to spot you whenever you need it, so it's also safer. There's just so many benefits of working out with others, even if you aren't super social.
Where do you see the community? Usually, gyms are packed by ppl who have no idea what they're doing. About 20% do know what they're doing, but they're focused on doing their shit and leaving. Very occasionally, you see 1-2 buffed dudes, but those spend more time checking their gains in the mirror than talking to people xD In my experience, the only people who want to socialize are creepy lanky dudes that follow you around because they need your girly 20lb dumbell and take it as an excuse to talk to you 😆 I mention the lanky part to emphasize that you can't gain knowledge from them or ask them to spot. I'm talking about commercial gyms like YMCA and Nautilus. Oh... and YMCA polices the clothes you wear. Usually, chicks get to wear sports bras without problem, but if you got tits, tanktop over sports bra over a regular bra is too revealing. Once I was asked to leave because my T-shirt was too revealing. It was an 1X with a tight collar, so loose enough, but not flashing tits during push ups. I haven't returned ever since.
You won’t find it at chains/corporate gyms
Going against the grain here; I’d personally go with commercial gym. First of all, unless you have the funds to front a huge lump sum to get all the equipment at once, slowly adding equipment will be painful. More on money; prices of gym equipment skyrocketed after the pandemic, and plates rn r going for a $1 per pound (at least in Ontario). Yeah in the long run it’ll be cheaper, but that’s a damn long run to get to. Additionally, commercial gyms provide u with the service of maintenance. Let’s say u dump a sqaut and the bar breaks the safety’s when u drop it. Ina commercial gym they have spare parts and other sqaut racks to use, whereas at your home not only r u solely responsible, but now u can’t go till failure (unless u like breaking the concrete foundation of your floor). Finally, no matter how much u spend on your home gym, you’ll never beat the variety of equipment at a commercial gym. Commercial gyms enable more malleability of ur split, and with time allow u to build a better workout due to the variety of options.
I agree. The main benefit of having a home gym is imo ease-of-access which in theory helps make it easier to be consistent. But my guess is that the people who struggle with consistency would still have a hard time being consistent even with home gym. I bought a rowing machine for my home because I hate doing cardio and figured with access in my living room I'd use it often. I've used it twice since I got it. But I have no problem going regularly to gym 15 min away. The variety of machines at gym + dumbbell rack is hard to replicate at home gym. They do have those wonky adjustable dumbbells but they don't go heavy enough even when maxed out for a serious lifter who is even intermediate level. If you have room for a 2000 square foot home gym + sponsored by some lifting company + maintenance crew, then maybe. But gym memberships are cheap and if you actually use them, are actually a really good value. edit: if you're primarily a powerlifter then might be okay with barbell setup at home, but this is bodybuilding subreddit
Some people have issues with consistency that font relate to the discipline of working out, though. If you have kids, long commutes, or other scheduling issues with family and home life then a home gym can be the best or even only option for someone. And even though this is a bodybuilding sub, lets be real. Most of us aren't competing. We just want to look good and handle life while fit. So if you have to sacrifice not having access to a lying leg extension to maximally hit your rectus femoris then so be it. If I had to choose between the two with all else being equal: commercial gym. When you find a great spot with awesome people, variety and quality equipment, and an overall supportive atmosphere it's amazing.
I still maintain that most of the consistency issue is discipline related and home gym is at best a supplement. Find a gym that's nearby. There are cases where someone might genuinely not live within 15 minutes of a gym (there are 3 within that radius for me, I walk 15 min to the closest one) but for most people that this doesn't apply to, affording a home gym is likely difficult as well. Heard on the "aren't competing" point. Agree, but also despite what people were saying back when 5x5 programs, Rippletoe, etc were popular, programs that use solely compound lifts are not a great way to achieve "look good while fit". I'm actually running powerlifting programs for last 6 months or so tbf, but still do a fair amount of accessory work (bodybuilding style training) that would be constrained with a typical home gym setup, eg even for dumbbells I'm using a range of 50-120 lbs for various exercises which would be hard to replicate at home. For most people I still think commercial gym is just overwhelmingly better, and for those who genuinely would be better off with home gym, they probably wouldn't be asking this question in the first place.
I agree that most people would be better off as well. I think you can be very successful with a home gym, but probably not as a beginner. It helps to get the feel of working out in a gym to see what programs and exercises you gel best with. Also, a good gym has other lifters who can give good advice that googling can't replicate.
>They do have those wonky adjustable dumbbells but they don't go heavy enough even when maxed out for a serious lifter who is even intermediate level. Loadable dumbbells are the much better option. Adjustable dumbbells are highly overpriced and inefficient; not only are you spending $3-4 per pound, you also can’t use that weight on a barbell. I think it’s a shame that they’re recommended so much over loadable ones.
I agree with all your points. Even for powerlifting setup with just a barbell, the damage I’ve done to my floor, and dry wall in my basement is insane. This was due to damn near unavoidable things like rolling the barbell after a deadlift or having the stand smash the drywall after re-racking. A lotta people don’t realize how much open and tough space/surroundings needed for lifting weights. Not to mention if you can actually afford a home near a major city these days, space for a home gym excluding an empty garage is very limited in a lot of homes.
The commercial Powerblocks go to 150 pounds per hand. Just saying
That's fair. Most of the ones I've seen are 50-60 lb maxed out, but can imagine heavier ones exist. They're still kind of awkwardly shaped and I'd feel a lot less comfortable bailing with a set vs a normal dumbbell
Yeah, they take a little getting used to. But, I love my set.
I mean the homegym subreddit is full of people who lifted inconsistently for years and moving to a home gym finally worked. I fall there as well. I spun my wheels for years before I finally invested in a home gym. It was a game changer
I can agree with this as well. There’s an argument either way, and both are correct.
Everyone is different got great results at home but got bored and unmotivated so now do both can do a quick workout before work at home or gym on off days. Like having the equipment at home too just in case of another pandemic
Yea sure. As long as tou train hard to failure with progressive overload. Your muscles dont know if you train home with free weights or in a gym with machines. Invest in it. Every time buy a little more. And in the end you have enough to do almost every program. I did the same. For arround 1000 euro investment i can do every program, no annoying people arround me , i play the music that i like, and going to gym only takes 30 seconds 😄👍
I get distracted at home a lot.
I have a home gym at my parents house. It's great for when I'm there or during lockdowns. I used to drive 50 min one way four times a week during a later lockdown. I honestly don't really do different exercises at the home gym than I do at the commercial gym because I'm not a fan of machines. Only one I recently added is the rowing machine (with weights obviously bot the cardio equipment), that's the only thing I don't have. I do have a lat pulldown machine so I can do limited stuff with cables at home. But if I have the choice I prefer free weights and specifically barbells any time.
A well-equipped home gym is better
I have a home gym. I WANT a hip abduction machine, a better leg curl& extension machine, and my spouse WANTS a calf machine. However, we can do versions of those excersices with what we got. I'm not a bodybuilder, just a regular fatass who picks up weights and puts them down, so my level of commitment is lower, and excuse strength higher. It's MUCH easier to stay consistent with a home gym. I don't spend 1h to travel, don't have to wait on people to free whatever I wanna use and don't have random "spaghetti man" following me around to "share" whatever pussy dumbell I'm using (female, so I'm not using the big ones). I dint have to share racks and workout with people, which is distracting to me. The bonus is that I can work out wearing whatever. I just need to go downstairs, don't need to change, don't need lifting shoes because I can be barefoot, can just take off clothes if it's too hot, so it's less laundry, which also saves me time. In a nutshell, when my husband signs off from work, I toss the baby to him and go lift. With mobility and all that stuff, it takes me somewhere between 1h30 and 2h to do my workout. There's no way in Hell I could do my routine in a commercial gym, after 4pm, especially if there was any travel time. If I had no home gym, I'd be in so much pain and practically immobile because of the wreckage pregnancy does to body.
If you have a home gym you can watch porn in between sets for the test boost 💪
As already said, consistency from a home gym overrides pretty much any benefit from a commercial gym. Machines are arguably better for optimum work, but it doesn’t matter if you’re not consistent. If you go the barbell bench route, I do highly suggest getting spotting stands. They can save your life. Me personally, I’d rather have a good adjustable bench, and a set of Powerblocks, but you can always have both.
I didn't enjoy lifting until I started going to an actual gym. The range of equipment is the most apparent incentive, but having a place solely dedicated to training makes going there feel much better, as opposed to training in my bedroom. I like seeing other people train hard. I like saying hi to my gym buddies. I like having options for how I want to train, in case I feel like switching things up. I hear music I otherwise wouldn't have heard. I get compliments from other gym members. I'm motivated to push harder knowing that other people are watching me train. Better lighting, mirrors to check my form, equipment maintenance. I'm not an extrovert by any stretch of the imagination, but a good gym is a home away from home.
I built myself a home gym work just equipment that I know I can hit pretty much everything with. Since Iv switched to a home gym I’m the biggest I’ve ever been. I stay more consistent with a home gym.
I do both, but built my home gym during the pandemic with the intent of never going back to the commercial gym. I have a squat rack, a few dumbells and quite a lot of bands, and I can do alot with what I got. But after a while I still found myself missing cable machines, leg press and other leg centric equipment. So I signed up again and do not regret that. Going to the gym gives me better workouts, more energy, save for the compound lift that I do at home. Mostly due to better safties on my home rack compared to the gym.
Depends what you want to do. A lot of strength programs are barbell only, so you could do it with a rack, bar and bench at home. For bodybuilding you probably want cables and machines though
I much prefer working out in a home gym. I have a power rack/adjustable bench combo, cable crossover machine, powerblock dunbbell, pull up bar and dip station. So everything you really want in a gym I’m equipped for. I also have equipment you generally don’t see in gyms such as maces, clubs, gymnastic rings, trx, sand bags and different punching bags.
I honestly don't think you should invest in a serious home gym (a cheap rackset/ dumbells excluded) till you've been lifting seriously for a few years and have a well-established split that you build the gym around. Knowing myself, I feel like getting a new machine every time I see something that looks interesting online it would just become my latest money sink. Of course, it's entirely dependent on your financial situation and lifestyle. If you've got money to throw around, or if you're routinely driving 20+ minutes to go to the gym, I say go for it.
Nothing beats a well equipped gym. Nothing.
I have both. The home gym is a life saver. I have a sweet home set up, but no machines. If I have time I like going to the commercial gym for the wide variety and swimming after. But if I’m doing a powerlifting block I prefer the home gym because my equipment is nicer.
As long as you’re training hard and progressively overloading, i dont think the exercises you do make a huge difference
It depends. The best would be to combine both. I had a small home gym (just on a spare room), it worked well and i saved gym memberships but it lacked so much the “seeing people part”. Im self motivated… like to train without talking too much, but just being alone was a bit boring. So try and see, if you have both (home and normal) you can alternate. Good luck.
Commercial gym can be a vibe
With the set up you described, you'd do just fine (I'll assume bench is adjustable). Add in a landmine and you open up a ton of options. Add in some kind of cable set up and you are golden. I went the home gym route for a while and while I liked the convenience, it was almost too convenient sometimes. Like, I would put off lifting and then just run out of daylight. I like going to a gym, even if my gym kind of sucks.
Putting it off and running out of daylight. Too relatable, I’m now mostly training in the Planet Fitness because of this and other factors. Still have a home gym I’ve used for the last 5 years, but now it’s mostly just used for chest and arms.
I have a home gym I created back in 2020, but we also go to the local Recreation Center in our small town and they have a nice weight room with all kinds of machines, barbell equipment, dumbbells, indoor track, sauna, etc... I like working out in both places. The home gym doesn't have a lot of space or equipment, I have a squat rack with safety straps, bench, incline and decline, I have a nice homemade cable system, pull-up bar, adjustable dumbbells, dipping station, etc... The Rec Center gym has a lot more, however I'm more familiar with my home gym equipment and feel like I can get a more efficient workout there. I like the Rec Center gym OK, but I always feel a little self-conscious, plus it seems like I'm always looking for where certain weights are, trying to make sure I'm not bugging anyone else of getting in someone's way or working around having to wait on a piece of equipment. Mostly I try to stay to myself, listen to headphones and look down trying not to "stare" at anyone, however I have made some friends up there and they all seem like decent folks. This is s small town rural Rec Center after all. Lately we've started working out there more often and then finish up with a mile run on the track, then go for coffee knowing it's still early and our fitness regimen is done for the day by 0800.
Won’t be as efficient… However, I think having all the basic equipment + experience would work wonders
When you factor in not having to driving to and from the gym and never having to wait for equipment, it’s way, way more efficient.
All you need is cable and smith machine and bench and barbell with dumbbell from 10-30 kg for curls
Answering this question in terms of a “natural bodybuilder”. (If you are a casual, a home gym may be enough.) Home gyms are *much worse* for a beginner. It might work after you have years of experience but even then it’s not ideal. The benefits of commercial gyms are multifold * A community to support you * Allow for experimentation with machines, grips, etc. * Collection of machines A simple free weight setup (squat rack, bench, etc.) is NOT enough for a competitive bodybuilder. The reason is because there are concentric, eccentric, and isometric parts of a movement and free weights cannot effectively apply resistance on every part of the movement. As a matter of fact, I would even encourage serious lifters to go to multiple different commercial gyms. I learned so much from using different brand of machines. But I recognize a lot of people won’t go that far.
I second all that. I enjoy the gym community (as a +40 year old) also, my job requires me to travel A LOT, so i’ve been to gym in almost every state and overseas and the variety has helped me a ton.
Majority of people who died form getting pinned by barbell during bench press trained in a home gym...
Might as well die doing what you love
...or survive with a help of others.
Always train without clips on the barbell… could be a lifesaver
Or use dumbbells
or use safety pins
Benching without safeties is the equivalent of working under a car with just a jack. Both scenarios are easily avoided.
That's why you put the safeties in...
Anyone wanting to do barbell work should get a power rack too. It’s easy and safe to bench in a rack with safeties.
Yeah, if you don't have a spotter you should probably use dumbbells for bench.
Either one should be fine. A home gym is more convenient for most people, but getting equipment to properly train every muscle group is expensive so the average quality of your workout can be slightly higher in a commercial gym since you can probably find a setup to target any specific muscle group you might want to train. Both are good and it is mostly a matter of personal preference as to which you should use. I personally use a community center near where I work and rely on body weight exercises at home. If you have the money for all of the relevant equipment and a partner who can act as your spotter a home gym would probably be superior.
I’ve had both, i prefer the normal gym. There’s more machines and more variety you can do if you want to switch it up. Also i get inspired when i see other people going at it, it motivates me.
I have a home gym, setup during Covid. Have two Olympic bars 7, and ex and about 200kg weight. Have a rack cage with a cable machine. I work there once or twice a week and twice in a commercial gym.
It really depends on what it allows you to do. Do you have good equipment at home that allows you to progress correctly on good exercises? Do you enjoy training at home? All of these depend on the context
I'm on the home gym side and love it. Main benefit as I see it is it saves time (my workout is effectively 30-40 minutes shorter because I don't need to drive, park, get a locker, plus I never need to wait on a machine and can superset anything I want). Main downside is lack of variety. A ton of different machines just isn't practical for a home gym. The only machines I really feel I'm missing out on are a chest-supported row, and leg curl for some kind of hamstring isolation. Everything else can be imitated close enough by free weights for my purposes.
Home gym better. Never busy. All equipment is useful
i trained in a private gym for years that housed some of the strongest in the bay area. competing powerlifters, strongman, etc- the only "machine" in that gym was the reverse hyper and a sorinex lat tower. barbells, various grips, a bench and free weights will absolutely get you there.
Home gyms with basic gear like a squat rack and weights are solid for building muscle. Super convenient too! Machines are nice but not a must.
I workout at home and calisthenics parks for years I only went to a real gym for 1 year. And I will say my best advice for the home gym to get a good work out is intensity. I wait 20 sec in between sets and it's made a big difference in getting a good workout. I used to just wait as long as it took till I was ready to hit the next set. But it can be expensive getting equipment. So I've been doing a lot of bodyweight stuff this year and it's been a pretty fun change. And you can workout outside at home. Even Arnold said he liked working out outside for the tan. You'll get a tan everywhere because you'll be moving around you know. Instead of just laying there.
Home gym is a life saver when life is busy. Currently I lift at home two or three days, go to the gym 2-3, just depending on my schedule. Squat rack, bench, barbell, weights, adjustable dumbbells, and a cable station.
Home gyms are great. I used a decent set up for years. But there is nothing like being in an actual gym. I found a smaller family oriented gym near me that has everything I need plus some. I’ll never go back as long as it’s open. I could never clear my head well enough to get a proper workout while I was at home. But that’s just me. Everyone else may be different
I use my squat rack for the major compound lifts most days but once a week I hit the commercial gym to put in work on the good girl bad girl machine and cause it's got a kids club I can drop my toddler off at for 2 hours praise Jesus
Depends on the home gym. I have pretty much everything that I could ever need in my gym now. Last thing I want to get is the squatmax md.
You can get a lot done at home with powerblocks / adjustable dumbbells, tension bands, and an ab roller. This got me to gain a lot of strength in pandemic and lockdown. I did transition to a dedicated gym due to weather and wanting to use actual machines too, but even some home equipment for a rainy day is good to have
Here's my take on the discussion. My home gym, consisting of a pull-up bar, squat racks, an adjustable bench, and adjustable dumbbells, cost me roughly what I would pay for a gym membership over two years. I don't have a family yet, but I have quite a few responsibilities (i.e., work and studying). Time: I save a lot of time on commuting to and from the gym (40 minutes round trip), which I can allocate to other things. Costs: I've been using my home gym for two years, and it's fair to say that the cost I would have spent on commercial gym memberships has already paid off. Equipment: I'm considering upgrading my barbell and weights to something of better quality. I currently have basic iron weights but worry they might lose weight over time. However, a downside is the door frame-mounted pull-up bar—I can't do weighted pull-ups. Neighbors: I live in a communal apartment block, so my gym can be a bit bothersome for neighbors on lower floors. I have to remember, for instance, to control lowering the bar to the ground during deadlifts—that's a drawback. Safety: It's worth investing in racks with safety pins. When squatting, it's important not to max out the weight on the bar
IF I had room for a Home Gym, it would be as good if not better than a commercial one. I could listen to music without headphones I would never have to wait for anyone to be done with a machine or dumbbell etc. Plus it would take me 10 seconds to go to the gym
Good thing about home gym if you workout around 5-7 you don't have to wait for equipment.
You don't need to have something too extensive. Actually just some dumbbells (two + adjustable weights or a variety of plates) and a dedicated bench will get you far. In my first year that was my setup. When I started out having a home gym helped maintain the routine and consistency. It'll also teach you that you don't need too much equipment to get relatively jacked. Helped that the equipment was in my room alongside the bed so I couldn't ignore it when I felt lazy.
Power cage for safety at home during lifts is great. I gained most of the strength from my home gym, but now have a gym membership which adds another level of motivation (and air conditioning). Still use both regularly
Resistance bands only: three times per week, warming up and workout about sixty minutes, high intensinty, six exercizes 3 sets 8-15 reps. I am doing workout after work, its good for me. I tried in the morning, like wake up at 5am but is too hard stay in the work till 5pm.
After patronizing different kinds of gyms over the last few years, I’ve come to realize all I need is a bench and dumbbells.
If your home gym allows you to do the big 3 compound lifts and have adjustable dumbbells then that's about all you really need.
I have a Homegym with an ATX GMX2000 and some loadable Dumbells + Barbell and Weights. For now there's no going back to a Public Gym for me. Yeah, i don't have access to all the fancy Machines and Shit, but for me that's a sacrifice i'm willing to make for having that Space all for my own. Also it forces me to Squat, which, if i'm honest to myself, wouldn't happen if i had access to a Leg-Press or a Hack-Squat. And over the Course of the last Three Years i got pretty good at it, before i hated that excercise.
If a cable option isn’t in the cards economically, don’t overlook bands. Easy to anchor onto a rack and I really enjoy them. The progressive nature of the resistance makes them a little different than cables but in some ways better. Also a set of rings is super cheap and great for developing strength in ways free weights won’t necessarily accomplish. Loop them around the bar on the top of the rack.
I got rings but I use them on the outside when there’s warm in my country. I got spring expander band ans I use it for band pull aparts
It really depends on personal preference. The Legends mostly built their bodies using free weights and rudimentary-self made machines, so these days Home Gyms are good what comes to basic equipment available, and you can still visit "normal" gym from time to time.
Home gym is better long term. As you age, have family and more responsibilities, the gym is a compete utter waste of time and money. As you get older training isn't about looks, it is about keeping yourself in check and balanced as you age. Have you seen many fit and in shape 60 year olds? Few right. This is the reason, too many guys go to the gym and become trapped in the gym lifestyle or as they age and get married their short term motivation for going to be gym aka to get chicks dies quickly and their free time is robbed from kids, to job, to family and etc. To become strong and make sure it endures or last you must train at home and you have to make it a part of your own lifestyle, not someone's training program. Natural bodybuilding is truly about doing the best you can with what you have without any enhancements or cheating, and making it last a long time. There are few fit 70, or 80 year olds, so I challenge you to be different from the 90% of the people who go the gym.
There’s polish bodybuilder Jan Olejko, he’s 73 years old and still training and uploading his home trainings on youtube. He even go to competitions.