Setting up a good home gym

  If you have an extra room in your house- or perhaps space in your garage- then a home gym may be just what you are looking for to get into Steel Dad shape!  Let's face it, sometimes the gym can be crowded, closed, or just inconvenient to get to after an extra long day at work.  I have a wonderful home gym that offers everything I need, plus, I never have to wait for a work station to open up.  (However, you must actually be motivated enough to use it.  Sometimes the "luxury" of being able to use a home gym any time can easily be parlayed into never using it at all for those of us who are prone to procrastination.)

     If you are considering a home gym, you may be wondering what equipment will work best, and where you're going to put it.  For me, I have a spare bedroom in the basement (which is nice because it is cooler in the summer. In the gym, I have a power rack, olympic weight plates, a leg curl/ leg extension bench that uses plates, a lat pulldown machine that also uses plates, and a cable crossover machine. One very vital piece of equipment- a lock on the door. This keeps my little kids out so they don't get hurt. Sure, I often let them inside when I am there, but a lock is an absolute must for me as I have several kids 5 years old and younger.

  does not require weights, a colleague of mine from work really enjoyed P90X.  You can also get a decent bodyweight exercise by adding TRX straps that attach to your door frame. (They are especially nice for traveling as well. Easy to stuff in a suitcase or backpack, and able to turn any room, or strong tree into your own gym!)

     Obviously everyone has a different situation to work with, but here are some suggestions for a home gym that will chisel you into a Steel Dad.  I have provided links to illustrate the types of equipment I am referring to.  I would also suggest checking your local classified networks.  In the past I have found amazing deals on commercial quality equipment and saved a fortune in building my home gym.  (I bought an olympic bar, weight lifting belt, 300 pounds of olympic plates, a bench with dip station and preacher curl attachment, and a lat tower for $250- so keep your eyes peeled for good deals on Craigslist or your local classifieds!!)

Absolutely necessary:

• Power rack- No "ifs," "ands," or "buts" about it.  If you are going to bench press and squat at home, then you need a power rack.  It can literally save your life- not to mention you can use advanced techniques with a rack such as "partials," "isometric presses," and "negatives," that you just can't do without a good spotter or rack.  There are many versions on the market, but the link will take you to the brand I used at home.  I have put over 500 pounds on mine without over stressing any portion of the rack, and it's rated to go much heavier.  The key to a good rack is it has to have a good rating of 800-1000+ pounds, and it has to have plenty of slots to adjust the catching arms.  Also, look for a rack that has a pull-up bar built in, and/or the ability to add a lat pull-down attachment.  This will save you space and money vice purchasing a lat tower separately.
• Barbell - This is where you want to spend good money for good quality. You don't want a cheap bar that will bend or snap. I personally use the Rogue Ohio Powerlifting bar, and I love it. There are other brands that offer good quality as well. Check out my previous post The Importance of a Good Bar.
• Weights- I prefer olympic weights, as I have wide shoulders and I am accustomed to the 7 ft bar.  But, standard weights will work alright for a lot of people.  (One caveat here is that standard weight bars tend to be weaker and bend easier than Olympic sized bars.  They are also usually about 5' in length, so they may not fit right in a rack.  It can also stress your joints and be uncomfortable.  Lastly, the bar itself is smaller in circumference than an olympic bar, which makes it less comfortable to grip and hold.)  Get a good set of 300-400 pounds and as long as you don't toss the plates around on cement slabs, they will literally last you a lifetime.  (You can always get a smaller set and purchase additional plates as you progress in strength.)  Plates come in all varieties: basic, with grips, rubber coated, bumper plates etc.  Just don't get the vinyl "plates" that uncle Joe uses in his basement.  They don't hold up to continuous use, and they are clumsy to use and not as accurate as iron plates.
• Dumbells- You will likely also want some dumbells for some of the supplementary exercises.  The problem is, unless you have very deep pockets it can be hard to get a good set of dumbells.  If you buy too few, you will outgrow them quickly.  If you buy a huge set, you will spend a lot of money and not even use most of it.  You could go with the interchangeable dumbells, but I find they rarely go above 50 pounds and they are just as expensive if not more expensive than a regular set due to their "trendiness."  One simple fix, which I personally used, is an olympic sized dumbell handle.  To be honest, it can be a little unwieldy at first, but it is a lot cheaper than buying a whole new set of dumbells because you use the weight plates that you already use on your bar.  It also saves storage space. Also, you might want to look for and EZ-Curl bar.
• Multi bench- This bench allows you to do incline, decline, and flat exercises.  Don't waste money buying three separate benches when one will do.  Just make sure that whatever bench you buy, its maximum weight allowance exceeds your max + your bodyweight.  For example, if I weighed 230 and can bench 350,  I should get a bench that is rated to hold 580 pounds.  (It would be better if the bench was rated higher, that way I can rest easy as my bench strength increases...)  This will ensure the bench doesn't break while you are holding the equivalent of a baby elephant over your chest.  (Again... power racks are important here...)
• Leg curl/extension bench- Perhaps you can find a good solid bench that also has a leg curl/extension attachment on it.  But, if you can't, then I recommend this one.  (You can purchase an adapter so it will utilize the olympic weight plates you use on everything else.)  I have taken it up to around 200 pounds on leg curls and extensions without any problems.
• Cloth measuring tape- You may not think of this as home gym equipment- but you should.  The scale can only tell you so much about your progress.  Your workout journal and measuring tape will tell you the most.  Record your workouts every session- just use a spiral bound notebook- and take your body measurements every 2-4 weeks.
• Weight lifting belt- There are lots of different types, so go to your local sporting goods store to try a few on and see which you like best.  You really only need a belt for heavy squats, deadlifts, and cleans.  My favorite belt is just a plain, leather belt with no extra frills or padding.  (No, you don't need a belt on the bench press...)  Also, don't worry about knee wraps unless you plan on competing in powerlifting or you do sets of 450lb.+ squats.  Proper form will protect your knees in most cases. (Even though I compete, I don't use wraps during 80-90% of my workouts.)
• Gloves- These are optional, some people swear by them to protect your hands during heavy lifts. Others swear they are the devil and should be considered taboo...  

Extra Goodies:

•  Lat tower- This machine can breathe new life into your home gym!  Not only can you do lat pulldowns and rows with it, but you can do tricep exercises, ab exercises, and even curls.  It adds great versatility to your home workout, and it uses the plates you already have.  (Alternatively, you can sometimes purchase an add on for your power rack- check around and see what options best suit your needs.)
• Cable crossover machine- These come in all shapes and sizes.  You'll have to do some searching to see what will fit in your home gym.  Be wary that many of these machines come with very light stacks, so they may not be worth the extra $.  I recommend looking for one with at least 200 pound stacks on each side. Also, make sure the weights are iron, not vinyl.
• Inverted Leg press Machine- This machine is on my wish list... but it's price puts it out of reach for now.  (Unless I want to raid my children's college funds...)  However, a machine like this is beautiful!  Inherently, you can leg press much more than you can squat or deadlift.  So, a good leg press machine helps you feed your lust for plates and raw brutish exercises while keeping you safe.  If you have the money, a good leg press is worth every penny.  However, two words of advice, try to get one that can convert to a hack squat machine, has its own weight storage space, and is stable and rated for heavy duty work!  The last thing you want is to bring home a cheap leg press machine that breaks or wobbles.  If you can't afford one, no worries.  Heavy deadlifts and squats should be the core of your leg and back routines and will create a Steel Dad out of anyone!
• Rowing machine- If I had the space and money, I would get this.  It is excellent quality and I love the fact that it works so many muscles.  One word of caution, strict form is an absolute must when using a rower!!  It's very easy to get sloppy and end up injuring your knees, ankles, and back.  However, if you use good form, it is a very beneficial piece of equipment- although it is a bit pricey.
• Elliptical-  Ellipticals are a bit softer on the knees than running, which makes them a great choice for a home gym.  However, to be very honest, a nice brisk walk outside is as beneficial as a jog.  You just have to walk for a little longer.  (There is a whole slew of articles on Webmd about walking here, and a nice concise article from the Mayo Clinic here.)

Items on the "no-no" list:

• Calf raise machines- These are good at a gym, but you don't need one to work your calves.  For isolation exercises you can do calf raises while either holding a bar across your shoulders, or dumbells in your hands.  Alternatively, you can take your dumbells outside and do a Farmer Walk, concentrating on flexing your calves to propel forward as you walk.  (Also, if you have a leg press machine, you can alter your foot position to do calf presses with that machine.)
• Multi-station home gyms- These are okay in some instances, but most are extremely overpriced and offer only light weight stacks.  Many of them are also cheaply designed and not intended to last through heavy use.  If you are super pressed for space in your home, then I would recommend just getting dumbells and a bench.  For the same amount of money as a multi-station home gym you will get much more versatility and utility out of the dumbells.
• Treadmills- I know running is a great cardio exercise.  But really- why waste money on a treadmill when the whole Earth is just outside your front door?  If you want a piece of cardio equipment, stick with a rower or elliptical.  (Or perhaps go a different route and get a punching bag and a jump rope.)