Better Home Fitness: Transform 1 Room Into A Muscle Factory!

home gym
This is our home gym.

THe basics of home fitness.

Welcome to the world of home fitness! Gone are the days when building muscle was confined to gym spaces. With the right approach, your living room can become your very own muscle factory. In fact, I own and work in a gym, but do a majority of my fitness training at home! This guide will help you harness the power of at-home workouts to build muscle effectively.

Creating Your Fitness Space.

When designating a workout area for your home fitness program, the most important thing to consider is space.  You’ll need at least enough open space where you can at least spread your arms open to the sides and over your head without running into anything. If you have room to jump and lunge that is even better.  Finally if you are able to have enough space to bring in some equipment that is even better.

Essential Fitness Equipment

 Some essential equipment for your home workout space could be as simple as an exercise mat and some yoga blocks.  A majority of the exercise programs I prescribe for clients are all bodyweight.  However, if you have the money and space I recommend a set of dumbbells or power blocks.  A free standing portable squat stand with an olympic bar, some weights and a stand for your weights. 

That should be enough to get anyone fit and strong.  With any extra space a piece of cardio equipment can be a nice touch.  For cardio I like to kick box, and punching bags can be an affordable option and take up minimal space. My last piece of essential home gym equipment is a exercise ball, just make sure you learn how to use it safely!  If you are not sure how to exercise safely and effectively at home, we offer online training for home programs.

Bodyweight Exercises.

 Bodyweight exercises are one of my favorite go to’s for home fitness programs.  I utilize segmental strengthening, myofascial stretching, and ELDOA exercises for bodyweight programs.  Segmental training breaks the body down into segments paying attention to what part of each muscle is being trained.  For instance did you know that there is a different type of push up for each part of the pecs?!  Same goes for a variety of squats to target different parts of the legs. 

After strengthening a muscle it is important to stretch it within its fascial chain to ensure that the muscle maintains pliability, flexibility and range of motion.  After stretching, we always include some ELDOA exercises to normalize the fascia and to create space in the joints.

Resistance Training.

  If you do have the budget and space for resistance equipment you can take things even further.  Once you have mastered your bodyweight it is safe to add some external resistance.  By adding resistance you will be able to increase your muscle mass and/or strength.  One of my favorite routines for loaded exercises (especially front squats) is the 10X10 format.  You take a weight that you can do 10 reps for 10 sets.  Not only is this a great way to build muscle, but it is a great cardiovascular workout as well! 

Your living room is more than just a relaxation spot; it’s a potential muscle-building powerhouse. With commitment and the right approach, you can see significant gains, all from the comfort of your home.

Start transforming your living space into a muscle factory today, and embrace the journey towards a stronger, healthier you. If you are looking for expert help for safe and effective fitness training we provide in person and on-line options.

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