Home Gym / Resistance Training

For some of us, working out or going to the gym is a lifestyle that helps us feel and look our best. But for others it’s something we commit to in January and give up by February, or dread doing altogether for that matter.

At Optimized U, we believe that for healthy lifestyles and habits to stick, they need to be convenient and easily repeatable. Many of us have busy schedules, so it isn’t always realistic to commit to driving to the gym as frequently as we’d like. It’s for this reason, by eliminating the financial burden of paying for a gym membership, or the time and cost associated with driving to one, that working out at home is a great option for many of us.

Now I know what you’re thinking, starting a home gym can be expensive too, right? Well, it can be….

But there are also tons of versatile equipment options you can use at home, that are pretty affordable and give you tons of bang for your buck. Then there are bodyweight exercises, which cost nothing, because they utilize your own bodyweight for resistance. Exercises such as pushups, pullups and air squats are a prime example of this. Let’s take a look at some starter equipment options.

HOME GYM STARTER EQUIPMENT

Kettlebells - 10, 20, 30 Pounds

More advanced lifters will want to obtain heavier weights accordingly, typically moving up in 10 pound increments. It’s helpful to have a heavier kettlebell (such as 50 pounds) for deadlifts and squats, but not required. Lighter bells can be used for upper body, with heavier ones used for lower body exercises.

Kettlebells are one of the most versatile pieces of fitness equipment you can own, and they should last a lifetime. They also hold their value extremely well, so it’s a great investment in your health that you should never have to replace.

Click the link to see light kettlebells

Click the link to see more moderate kettlebells

Resistance Bands (with handles) - Mixed set bands ranging from 10-50 pounds of resistance (1x10, 1x20, etc.)

More advanced lifters can find heavier resistance bands to fit their needs. Some bands without handles can come in resistances as heavy as 150 pounds!

Probably the most affordable pieces of equipment you can buy, but also one that gives you tons of options for working out almost any body part.

Click the link to see starter resistance bands

Click the link to see advanced resistance bands

Dumbbells - 5, 10, 15, 20 pounds

Another staple for most fitness programs. Having just a few options on dumbbells can increase your ability to perform all kinds of exercises, and add lots of depth to your in-home workout routines.

More advanced lifters will want to obtain heavier weights accordingly, typically moving up in 5-10 pound increments.

Same with kettlebells, dumbbells hold their value and will last a lifetime, which make them a great purchase.

Here is a great starter set of dumbbells we recommend.

WORKOUT BODY GROUPS

We like to keep things simple, so we recommend a program that prioritizes push muscles, pull muscles, and lower body (or Push/Pull/Legs). This makes it easy to get 3 balanced sessions in per week with less potential for over or underworking certain areas of the body.

For example:

Day 1 - Push Day (Chest, Shoulders, Triceps)

Day 2 - Pull Day (Upper Back, Traps, Biceps)

Day 3 - Lower Body (Legs, Lower Back, Calves)

EXAMPLE WORKOUT ROUTINES

Each exercise should be performed with a weight that is comfortable and controlled easily to start, yet gets slightly challenging for the last 1-2 reps. Good form should always be prioritized over getting extra reps. If you cannot complete a set all the way through with good form, it is recommended to stop at the lower rep range or drop down to a lower weight to get all of the reps completed with proper form.

Rules to follow each day:

• Warm up for at least 5 minutes before each workout (walking, jogging, jumping jacks, jump rope or body weight movements).

• Start your first sets with light weights before moving into a more challenging weight range on your working sets, as outlined below.

• Perform 1-2 abdominal movements in the middle of each workout day, such as 3x20 crunches, v-ups, supermans or leg lifts.

• Finish with a 5 minute cooldown after each workout (walking, jogging, jumping jacks, jump rope or body weight movements).

KB = Kettlebell / DB = Dumbbell

Push day:
Overhead presses - 3x10-15 (KB or DB)
Floor presses - 3x10-15 per side (KB or DB)
Overhead presses -  2x10 per side (KB / DB / Bands)
Lateral side raises - 2x10 per side (KB / DB / Bands)
Pushups - 2x max reps

Pull day:
Bent over rows - 3x10-15 (KB or DB)
Pull ups (if possible at home) - 3x max
Shrugs - 3x10-15 per side (KB or DB)
Rear delt flys - 2x10 per side (KB or DB)
Curls - 3x10-15 (KB / DB / Bands)

Leg day:
Air squats - 2x20
Goblet squats - 3x10-15 (KB or DB)
Reverse lunges - 3x10 each side (Bodyweight or KB / DB)
Calf raises - 3x10-15 (Bodyweight or KB / DB)
Side lunges - 2x10 each side (Bodyweight or KB / DB)
Ice skaters - 2x20 (Bodyweight)

SUMMARY

This routine can be followed as outlined to achieve great results as is, but there are also endless variations and goal specific changes that can easily be made. We recommend training 3-5 days each week for optimizing your physical and mental performance and wellbeing.

Remember, working out doesn’t just make our bodies work and feel better, but our minds too! While these exercises can all be looked up through a quick search, we are always happy to answer any questions you might have, or put together a custom routine tailored for your specific needs and goals.

Reach out to us at Optimizedunow@gmail.com if you want learn how to take your fitness and wellness routines up a notch, and happy training!