"So You Want To Build A Home Gym"

I walked into the commercial gym yesterday after a long day of work excited to begin my workout. After warming up I proceeded to the squat rack to start my resistance training workout. I unfortunately ran into a bit of a roadblock. I was planning on starting with some Back Squats but there was a young man in the power rack performing barbell biceps curls with horrible form (a definite no-no!).

I decided to go to Plan B and rearrange my workout only to find that the flat benches were all occupied as well. This trend continued and everywhere I turned the equipment I desired was being used. I was happy that so many people were working out but at the same time I was frustrated that my well-laid plans were spoiled. I learned a long time ago that it is wise to have a back-up plan in place for situations like this so I decided to head home and revert to Plan C, which was my home workout routine.

I have found that having the option to workout at home is essential for people with busy schedules, for others who do not like going to crowded gyms, or for people who need a contingency plan for just-in-case situations (that's me!). Another reason to have a home gym is that warmer weather has finally arrived and you may be less likely to go to your commercial gym.

I have helped people design expensive, well-equipped home gyms and I have helped others design very cost-effective, space-saving workouts areas. My personal home gym consists of a Stability Ball, 5lb to 95lb Dumbbells, some Kettlebells, an adjustable Weighted Vest, Adjustable DB Handles, Elastic Bands, 2kg to 10kg Medicine Balls, Ankle Weights, an AB Roller, a variety of Exercise Videos, and a minimal amount of space!

Anyone can have a Home Gym and there are many reasons to have one. The following list of questions should help you design a Home Gym that will suit your needs, your space, and your budget!

Questions To Ask When Building Your Home Gym:

The First Step: Ask Yourself Why?

Why do you want a home gym? What will it give you that you do not already have? What is your empowering vision of your ideal physique or athletic accomplishment? What are your short and long term goals? Always begin with a vision of the end results in mind, as this will guide you in your efforts. If you have not developed a vision of what you want to accomplish at this point, then that is the first thing you need to do. Develop a plan of attack for building your body and building your home gym.

Without a plan you might end up disappointed with the lack of results and frustrated that you bought the wrong equipment. Ask yourself what kind of results you expect your home gym to deliver? Is your home gym going to supplement your commercial gym membership (as a contingency plan)? Will you be doing your cardiovascular exercise outside or inside on a machine? Will you be doing stretching, strength training, or both? Is your home gym going to be the only place that you work out? Think about these things when designing your home gym.

I. How much are you willing to spend ($$$$$$$)?

How much do you want to spend, plain and simple? If you are just starting out with an exercise program, you might consider starting small with a simple, yet very effective, pair of Dumbbells. You can perform a full-body workout with a pair of dumbbells, some bodyweight exercises, and with a little knowledgeable of proper exercise technique. If you want to do it inexpensively, hire a knowledgeable fitness professional to design an individualized exercise program that you can do with a pair of Dumbbells in the comfort of your home. I have listed a variety of items that you might consider adding to your home gym.

Equipment Considerations:

A. Cardiovascular Machine

If you insist on performing your cardiovascular exercise routine at home be prepared to spend some money! Be aware, a gym quality treadmill, stationary bike, rowing ergometer, or elliptical trainer is going to cost you. You can buy used or refurbished gym quality equipment for a discounted price and if I wanted a cardio machine for my home this is probably the route that I would take. If you are thinking, "I'll just save a few hundred dollars and buy an inexpensive treadmill at the mall," make sure you do some research and ensure that you will buy something that is going to last and that will fit y our needs. I know many people who have purchased flimsy treadmills and regretted it soon thereafter. There are quality treadmills out there you just have to know where to look. I would recommend talking to my friend Bob McKinnon at McKinnon Technical Services (603-644-7539) who knows gym equipment like the back of his hand. He can point you in the right direction if you want to!

B. A Multi-Purpose Home Gym Machine

There are numerous multi-purpose gyms on the market and some are better than others. Chances are, if you turn on your television late at night and flip through the channels, you will be exposed to clever marketing using beautifully sculpted fitness models promising results in six weeks or less if you purchase their machine! Guess what. You can get results without a two thousand dollar machine that will most likely be collecting dust in a year anyway! Why not begin your quest for improved fitness with a modest investment in a pair of Dumbbells? Why not purchase a $20 book on how to get into shape? How about meeting with someone who specializes in coaching people through the process of positive physical change such as fitness professional or Registered Dietician? Infomercials are notorious for clever marketing and they can be very compelling. Avoid impulsive buying and do some research first before purchasing an expensive multi-gym. I recommend consulting a qualified fitness professional about the usefulness of such a machine, interviewing people who have that machine, and possibly even test-driving one before you make this decision. I have to mention that every Spring and Fall I see countless multi-gyms sitting out on someone's lawn as part of the annual yard sale. I wonder why that is?

C. Barbells

If I had the room in my apartment, I would go out and buy a Barbell today! With a 45 lb. Olympic Barbell you can perform a wide variety of exercises in a variety of different ways. If you are an athlete, you have the space available, and you want to improve your sports performance, learning how to correctly perform the Olympic Weightlifting movements (Clean and Jerk, Snatch, and all the variations) can take your performance to the next level! To name a few, exercises such as Squats, Overhead Squats, Deadlifts, Bent over Rows, Bench Presses, Overhead Presses, and Upright Rows can be performed. I would recommend having an adjustable Power Rack and adjustable bench to augment the versatility of the barbell. Space and total cost are big factors when considering purchasing a barbell.

D. Dumbbells

If you want to save money and space, dumbbells are the way to go. You might consider two to three sets of dumbbells (they can be purchased at a sporting goods store for any where between $.35-$.75/pound (In Concord, NH, Check out Olympia Sports in the Mall, Sears, Target, Walmart, Northeast Fitness, or check out the newspapers for the least expensive way to go!). I prefer the metal dumbbells but there are also rubber coated and adjustable dumbbells available. "Power Blocks," (perform a search on the internet to learn more about these) are adjustable dumbbells and are a great tool that take up a lot less space in your home gym, offers great versatility, and offers adjustable resistance to suit your needs. There are also other forms of adjustable dumbbells that consist of two handles, collars, and series of different size weight plates.

When selecting weights, it wise to start light and gradually purchase heavier dumbbells as you need them. I am able to perform wide variety of exercises with Dumbbells. If your goal is fat-loss, then a properly designed resistance training program that incorporates multi-joint Dumbbell exercises will help you achieve your goals more efficiently than many gym machines that "isolate" certain muscle groups. Remember, the more muscle groups that you incorporate, the more energy your body burns, and the better your results will be! Exercise technique is a factor but I'll happily let you know that I have taught 90-year-old women and 11-year-old boys how to perform the most "difficult" Dumbbell exercises with pristine form.

E. Medicine Balls

Medicine Balls are a great tool depending upon your fitness goals and your current training level. For an athlete in search of sports performance enhancement, Medicine Balls are a great tool because they can be accelerated in a rapid fashion through many planes of motion. If general fitness is your goal, you can perform many traditional gym exercises with a Medicine Ball as well. Medicine balls come in all shapes, sizes, weights, and colors. Be sure that the ball you pick suits your needs. By the way, these are also great for outdoor workouts on a sunny day!

F. Benches and Stability Balls:

A bench can be a great tool that will allow you to perform more exercises during your home workout sessions. Some benches are adjustable and offer great versatility while others are just fixed benches. Space is a concern for many people and that makes the Stability Ball (a.k.a. Swiss Ball) a great alternative to a bench. With a Stability Ball you can perform inclined, seated, prone, supine, floor, and a number of lower body exercises. A knowledgeable fitness professional could teach you how to perform a full-body workout with a Stability Ball and a pair of dumbbells. There are a number of different ways to use it in order to maximize your home workout routines. Not only can it replace a more expensive exercise machine or bench, but it can also double as a chair, take up less space, and challenge your body's balance in ways that a stable bench/machine cannot.

G. Resistance Bands/Tubes:

The cable pulley system at your local gym offers a number of exercises that can increase the variety of your workouts tremendously. An alternative to the cable pulley system for your home gym could be resistance bands or tubing that you can tie to a pillar in the basement of fix in a closed door. You can buy tubing that comes with handles already attached in some fitness catalogs or you could just tie a loop in one end to make your own makeshift handle. It is important to mention that elastic resistance training has many benefits and many inherent flaws. If you understand how to properly combine elastic resistance training with inertial (free weight training) you can maximize your results! A knowledgeable exercise professional can help you design your home gym to take advantage of these tools.

H. Exercise Videos:

There are many great exercise videos out there (and a lot more bad ones!). There are videos for Yoga, Step Aerobics, Tae-Bo, Pilates, Strength Training, Stability Ball Training, and every other imaginable fitness topic out there. Check out your local sporting goods store or Borders for a selection of exercise videos. The key is to find a couple videos that you enjoy and that give you the workout that you are looking for.

Prefabricated Home Packages

This is by no means an exhaustive list of what's available in the area of prefabricated homes and buildings. This article is to introduce you to the world prefab. If you're in the industry, you'll probably be cringing about now at the word "prefab". But, the word is one that has become synonymous with homes and buildings that have been partially or fully assembled in a factory setting. 

I for one am excited to see the latest versions of modern prefabs emerging globally. They're well thought out, beautiful, and energy-efficient.

And to anyone who has any doubts about the quality of today's prefab homes, I'd ask, would you rather buy a house whose parts have all been crafted outdoors exposed to the elements -- by hand. Or, would you rather buy a house built in a factory setting to tight specs exceeding that of site-built homes. I say exceeding, because a normal site-built home doesn't have to endure the rigors of transportation.

1. Manufactured

Single-family residential dwellings consisting of one, two or more sectional units and constructed to Federal HUD code. Zoning regulations and ordinances of the local Municipality or County might not permit use of mobile and manufactured homes in all areas of their jurisdiction.

2. Modular

Modular refers to a method of building a home, rather than a type of home. A modular home can be built in a factory from a stock modular home plan or from a customized plan, to the state, local or regional codes of where the home will be set up. Modular homes have not typically experienced the zoning restrictions and discriminative ordinances applicable to manufactured and mobile homes.

3. Panelized

Panelized homes are factory-built homes in which panels -- whole walls with windows, doors, wiring, and outside siding -- are transported to the site and assembled. Panels are made from insulating foam sandwiched between two layers of structural material. The panels are lightweight and might already be filled with insulation when they arrive on the site. The homes must meet the state or local building codes of where they are sited.

4. Steel-frame

Steel framing is an equivalent to conventional stick frame or post & beam home design where the structural lumber is replaced by steel studs and trusses or steel posts and beams. Light-Gauge Framing System features screw-together, galvanized stud-and-truss, grid-type construction system built on 4-foot center.Red-Iron Metal Post & Beam Systems features bolt-together, pre-engineered post-and-beam-type framing system that uses the red-iron steel "C" beams on 8-foot center. The prefabricated home built with this method can be single-story, two-story, and even tri-level home.

Unlike conventional wood framed home that requires interior walls to support the roof, the higher strength-to-weight ratio of steel house allows to span greater distances with less material and fewer supports. The result is higher floor layout and interior design flexibility.

Unlike wood, steel won't shrink, rot, warp, buckle, split, or be attacked by insects. This results in greater durability, lower long-term maintenance, higher energy efficiency and overall greater quality of this prefabricated home.

5. Precut

This category includes wood-framed factory-built houses or cabins where building materials are factory-cut to design specifications and transported to the site to be assembled. PrefabExpo.com presents prefab building kits designed as wood-framed (also known as balloon-frame, 2 x 4, 2 x 6 or stick-built construction) as well as prefabricated home kit / cabin kit using post-frame method. The homes or cabins must meet local or state building codes of the area where they will be sited.

6. Cedar

According to Katahdin Cedar Log Homes, cedar is aromatic to people, and problematic to insects: The heartwood of northern white cedar produces organic compounds called thujaplicins - which create that fresh, pleasant cedar aroma. But to insect pests, such as moths and termites, cedar just plain stinks. They'll avoid cedar homes and instead search out inviting, tasty pine structures.

Cedar home kits include everything you need to build the home, itself. That is to say, the walls, the floor, the ceiling, the windows and doors. But your foundation, plumbing and electrical system are not usually included in a kit.

7. Timberframe

Timber framing is a specific type of post and beam construction in which a frame is created from solid wood timbers that are then connected by any one of the following wooden joints: mortise and tenon, dovetails, or scarfs secured with hardwood pegs. The frame is covered with any one of a number of enclosure systems. Normally the timbers remain exposed to the interior of the building.

Timber frame structures exhibit a strength and aesthetic quality not found in conventionally framed houses. The timbers are pre-cut, shaped, and finished at the factory, then sent to the construction site, where they can be quickly assembled by a crew, routinely using cranes to lift the bents and beams into place. The use of quality wood, enhanced by joinery that compares with fine cabinet making, maximizes the strength of the timberframe structure. Joinery is the heart of the entire structure.

8. Log

Log homes provide their owners with a comforting and relaxing sense of informality and simplicity. The mass of logs produces heating and cooling benefits, and reduces noise transmission into and throughout the home. These are very attractive characteristics, but there are also challenges in construction and limitations in decorating. These aspects require special design considerations and have unusual maintenance requirements.
Basic Kits Are...

WALLS ONLY: The walls-only log home package includes all the logs for the outside walls, including fasteners. Roof beams and staircases may be added.

STRUCTURAL SHELL: Shell This package includes everything that's in the walls-only package, plus all components necessary to keep the weather out, such as exterior doors, windows, and the roofing system.

THE COMPLETE PACKAGE: Complete packages also includes interior components required to finish log homes. Such items include interior walls, stairs, closets, interior doors and trim.

9. Circular

The circle is the strongest geometrical shape we recognize, and this factor likely influenced builders of circular homes for thousands of years. Prefabricated circular buildings have been built as cabins, studios, homes, offices or community halls and convention centers.

Most of today's prefabricated circular homes and cabins offered across the country use conventional wood-frame or post & beam construction method. These homes and cabins are ideally suited to take the full advantage of locations offering exciting panoramic views, and to incorporate factor of the surroundings into the home design.

10. Dome

Geodesic Dome is using triangular networks forming hexagons and pentagons and creating a free-span, spacious environment of spherically shaped structure requiring no internal supports. This results in large flexibility for utilizing interior space to implement floor designs not limited by structural restrictions. Because of the structural strength of the shape, the domes have a far better record of withstanding tornados, hurricanes and earthquakes than cube-shaped structures of conventional homes.