Deciding to engage in a strength training program can bring countless health benefits into your life. However, the first step in choosing a method of home training is deciding upon what type of equipment you want to use. Choosing a home gym that is best suited to your workout needs will enable you to receive the most benefits without overspending.
Free Weights
Free weights are the classic method of home weight training, largely because they are effective and inexpensive, allowing you to create a home gym with everything you need while staying within a budget. According to the American College of Sports Medicine, you can adapt free weights to many muscle building goals, including increasing your muscle size, strength and endurance. The main drawback of free weights is that you need some type of instruction before using them or you risk injury from improper form.
Lifting Racks
While providing the same type of workout that free weights do, lifting racks add more variety and safety to your routine. Certified personal trainer Brett Spottke states on his Exercise Equipment Expert website that properly equipped Smith machines have "almost unlimited exercise variety" and appeal to the most serious bodybuilders. Smith machines also have safety mechanisms for exercises like the bench press, leg press and squats, which is a necessary feature if you want to do heavy lifting in your home without a spotter.
Multi-Station Gyms
Many home fitness seekers choose a multi-station gym for its versatility, space-saving quality and exercise variety. These machines allow you to quickly switch between exercises, making them perfect for circuit training and weight loss programs. The experts at the Rice University Recreation and Wellness Center note that weight machines are also useful if you are recovering from an injury or need to specifically isolate a muscle group while lifting.
Budget Resistance Systems
Many types of resistance systems are marketed toward budget-conscious fitness enthusiasts. These are typically small pieces of equipment that employ elastic bands or pulleys to add resistance to the exercises. The authors of the book "Weight Training for Dummies" advise caveat emptor with these products, as many of them are not effective. If you decide to purchase this type of equipment for your home gym, expect to only achieve mild general fitness results.
References
- Exercise Equipment Expert: Home Gym Guide
- Rice University: Free Weights or Machines?
- American College of Sports Medicine: Selecting and Effectively Using Free Weights
- "Weight Training for Dummies"; Liz Neporent, Suzanne Schlosberg and Shirley J. Archer; 2006
- Body Building.com: Training at Home--The Right Equipment
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