Designing A Minimalist Home Gym
“The most effective home gym is the one that gets the most use.”
Q
Where should I begin in designing a home gym?
A
This largely depends on your objectives, however, beginning with budget and space is a smart place to start. A gym can be a small area, especially at the outset. The most effective home gym is the one that gets the most use, even if it is really minimalist. A complete home gym in my eyes includes means to get your body strong and means to increase your heart rate—any bells and whistles beyond that are icing on the cake.
Q
What equipment is the most important?
A
Basics such as a yoga mat and mobility balls aside, I recommend that everybody purchase three kettlebells. You'll need one what I call “standard weight” kettlebell. This bell will be used to build a strong, reliable foundation using swings and goblet squats. (To find out what weight you should get, click here.) Then, you need two “light” kettlebells that are between 50-65% of “standard weight” based on your current strength level. You’ll use these bells to strengthen your core with carries, renegade rows, and get-ups. You should also begin building strength-endurance in your overhead pressing with these bells.
For men, this most often ends up being one 24kg kettlebell and two 14kg kettlebells. For women under 130lbs, one 16kg kettlebell and two 8kg kettlebells. For women over 130lbs, one 20kg kettlebell and two 10kg kettlebells.
Q
Does everyone need cardio equipment?
A
It’s no secret that I love my fan bike. In fact, when I lived in Boston I was known for keeping a fan bike in any place I frequented—including the office, my mom’s house, and my apartment. This is where I would go when I needed to listen in on long conference calls, or simply take a step back from my desk. When it comes to cardio equipment, I have many clients that use the stairwell in their building or a jump rope. If you can invest a little in this area and have the space, I highly recommend purchasing a fan bike, rower, or ski erg.
Q
Is there anything else people should add?
A
Personally, a pull-up bar would be my next stop, but you can really add an endless number of accessories to take your home gym to the next level. I love mini-bands for glute activation work, and 41” resistance bands for banded work, pull-aparts, as well as assisted chin-ups for those that need it. While a single 1” is probably the most useful, three bands covering you from .5 up to 1.5 is a great set. Crossover symmetry bands are great for shoulder rehab, too. I recommend the 7 or 10lb bands. Last, the RUNGA Mobility Balls are essential to helping you unlock your body’s mobility in 5-minute or less and make a great pre-workout ritual.
