Question for those who strength train at home
RespectTheKitty
Posts: 1,667 Member
I am thinking I need to do my strength training at home, because I absolutely hate doing it at the gym. Too many bros and not enough space there. So I have a question for those of you who do strength training at home: What sort of equipment do you use?
I live in a smallish apartment so I can't fit anything huge. I was thinking dumbbells or kettlebells. Would I be able to get in a full-body strength workout with just that? What do the rest of you do?
I live in a smallish apartment so I can't fit anything huge. I was thinking dumbbells or kettlebells. Would I be able to get in a full-body strength workout with just that? What do the rest of you do?
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Replies
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I use a barbell and dumbbells. You can certainly get a full body workout with dumbbells and kettlebells though. Of course, the question is how heavy are your dumbbells/kettlebells and do you have the ability to progress by adding weight to them, in addition to just adding reps?
Here are a few dumbbell programs:
* Fierce 5 (note that there are several variations from beginner to advanced, 3-5 day, plus a dumbbell program) - http://forum.bodybuilding.com/showthread.php?t=162916931&p=1266578971&viewfull=1#post1266578971
* Frankoman’s Dumbbell Only Split - https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html
* Full body dumbbell routine (note: women and men can use the same rep range, if you want to go low do it, if you want to go high do it. I promise that neither will make you gain or lose a Y chromosome.) - https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html
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I use a set of PowerBlock adjustable dumbbells. They come in at least two ranges up to 90 pounds per hand., One set is 3 pounds to 24 (I think) the other, the one I have, is 5 to 50 with add-ons up to 70 and then another to 90.1
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I have dumbells & kettlebells - for Kettlebells, try Sarah Lurie's Iron Core series... I started with 10lbs, but moved up very quickly to 20, 25, 30 and 36lbs....Four little spots on a carpet....
Dumbells - Costco had a nice set with 10-35 lbs in it - with a stand, don't take up lots of space. And plenty of workouts like the previous poster stated, or dvd's like Beast Body, Charlene Xtreme and lots more......0 -
If you can swing the initial investment...adjustable dumbells are the way to go! They take up very little room (the size of 1 larger dumbell), and will allow you to progress.
You should also look into suspension training systems as those can be taken down and put away in a drawer when not in use.1 -
I just started, I chose dumbbells.0
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i have a suspension trainer at home, but you need to be able to bolt it to the ceiling.0
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I currently live in a condo -- you know, a glorified apartment with a mortgage. I train here.
Become a believer in street parking.3 -
In the early days strength training at home is workable. But, if/when you progress to larger weights and if/when you need to add in accessory work you will find that increasingly difficult at home.
That is not to say home working is out, it is just that it is limited (even for those who invest significant money and space in getting a decent Olympic barbell set up).0 -
StealthHealth wrote: »In the early days strength training at home is workable. But, if/when you progress to larger weights and if/when you need to add in accessory work you will find that increasingly difficult at home.
That is not to say home working is out, it is just that it is limited (even for those who invest significant money and space in getting a decent Olympic barbell set up).
I don't understand how, if one has the equipment, working out at home is limited.2 -
StealthHealth wrote: »In the early days strength training at home is workable. But, if/when you progress to larger weights and if/when you need to add in accessory work you will find that increasingly difficult at home.
That is not to say home working is out, it is just that it is limited (even for those who invest significant money and space in getting a decent Olympic barbell set up).
I don't understand how, if one has the equipment, working out at home is limited.
If you just have a rack and not a cage, squatting gets a bit scary when you're tired and approaching the 400 lbs without a spotter. I lift at home and needed to get new gear when I began repping 350+ for squat because I would get psyched out (no bumper plates).0 -
StealthHealth wrote: »In the early days strength training at home is workable. But, if/when you progress to larger weights and if/when you need to add in accessory work you will find that increasingly difficult at home.
That is not to say home working is out, it is just that it is limited (even for those who invest significant money and space in getting a decent Olympic barbell set up).
I don't understand how, if one has the equipment, working out at home is limited.
Also, no cage or spotter makes pushing your bench much harder. Easy to miss your last reps or even set when you aren't sure. Easier with a bud or cage, which most won't have in an apartment.1 -
Landmines can be stored in little space. If you are interested in someday barbell training you could start with investing in a Landmine sleeve and Olympic barbell/weights. Google Landmine exercises. (You will have a stack of weights to progress with)
Suspension trainer can take little space as well. You can throw a strap over a beam and attach rings (handles) at the ends. You may be able to use a towel to hold the strap on the other side of a door too. It's portable so you can take it to a tree as well. I built one with a clamping strap (Home Depot).
If you have a bit more space you can get a half cage (I have one from Dick's) that stores the weights and barbell as well as a draped suspension trainer.
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StealthHealth wrote: »In the early days strength training at home is workable. But, if/when you progress to larger weights and if/when you need to add in accessory work you will find that increasingly difficult at home.
That is not to say home working is out, it is just that it is limited (even for those who invest significant money and space in getting a decent Olympic barbell set up).
I don't understand how, if one has the equipment, working out at home is limited.
If you just have a rack and not a cage, squatting gets a bit scary when you're tired and approaching the 400 lbs without a spotter. I lift at home and needed to get new gear when I began repping 350+ for squat because I would get psyched out (no bumper plates).
Okay, so that's a limitation of not having the equipment that you need. I got the impression that StealthHealth was saying that there is something inherently limiting about working out at home. (Maybe I misunderstood?)
OP, if you are buying equipment, buy it with an eye to the future. Is what you're getting now going to work for you a year from now, two years from now, etc.? It is possible that dumbbells and kettlebells will always fit what you need or maybe you're okay with them working for you for a year or two and then needing to spend the money on more equipment (space permitting of course.) That's a personal decision that only you can make.
My barbell setup is with a standard bar and I'm limited to 250 pounds total. That's not a problem for me--I never will squat more than that (I never will even get close to it) and while I can see myself hitting that amount for deadlift as a 1RM, I prefer to stay at a % that I can lift for multiple reps so that won't really be a problem either. Other people feel entirely differently and couldn't imagine having that limit. That's fine.
No cage or spotter for me. I have a set of squat stands and two sawhorses that I use as safeties.0 -
StealthHealth wrote: »In the early days strength training at home is workable. But, if/when you progress to larger weights and if/when you need to add in accessory work you will find that increasingly difficult at home.
That is not to say home working is out, it is just that it is limited (even for those who invest significant money and space in getting a decent Olympic barbell set up).
I don't understand how, if one has the equipment, working out at home is limited.
I probably didn't explain very well. You are correct: With unlimited space, and money you would never be limited.
What I meant to get across is that, even for those who invest a fair chunk of space and equipment, they are highly likely to eventually become limited (by either space or money).
For example: I had a set up similar to that which @nakedraygun posted, it was a great set up but it had to go because, for me and my family, the space became an issue (not to mention I kept hitting the ceiling in the garage when overhead pressing with larger plates). But, even if I had kept all that kit, recently my trainer had prescribed a series of accessory work which I would never have had the space (or money) to contemplate in a home gym.
Because of the progressive nature of strength training, as the trainee progresses the limits of space and money are more likely to come into play.0 -
StealthHealth wrote: »In the early days strength training at home is workable. But, if/when you progress to larger weights and if/when you need to add in accessory work you will find that increasingly difficult at home.
That is not to say home working is out, it is just that it is limited (even for those who invest significant money and space in getting a decent Olympic barbell set up).
I don't understand how, if one has the equipment, working out at home is limited.
If you just have a rack and not a cage, squatting gets a bit scary when you're tired and approaching the 400 lbs without a spotter. I lift at home and needed to get new gear when I began repping 350+ for squat because I would get psyched out (no bumper plates).
Okay, so that's a limitation of not having the equipment that you need. I got the impression that StealthHealth was saying that there is something inherently limiting about working out at home. (Maybe I misunderstood?)
OP, if you are buying equipment, buy it with an eye to the future. Is what you're getting now going to work for you a year from now, two years from now, etc.? It is possible that dumbbells and kettlebells will always fit what you need or maybe you're okay with them working for you for a year or two and then needing to spend the money on more equipment (space permitting of course.) That's a personal decision that only you can make.
My barbell setup is with a standard bar and I'm limited to 250 pounds total. That's not a problem for me--I never will squat more than that (I never will even get close to it) and while I can see myself hitting that amount for deadlift as a 1RM, I prefer to stay at a % that I can lift for multiple reps so that won't really be a problem either. Other people feel entirely differently and couldn't imagine having that limit. That's fine.
No cage or spotter for me. I have a set of squat stands and two sawhorses that I use as safeties.
But your reply addresses why you misunderstood StealthHealth. You state you'll never see a 250 lb squat, and that's fine. However, for many who really want to push their training, over 200% of their bodyweight isn't that much, and they'd like to progress further. There comes a time when you are beyond novice, beginner, and even intermediate routines and techniques and doing just the big 3 with some chins, dips and curls isn't enough for some.
Lifting heavy is relative. For most on this board, the point StealthHealth made is moot. However, for those looking to push their strength training there are quite a few ways working out solo at home is limiting.0 -
StealthHealth wrote: »In the early days strength training at home is workable. But, if/when you progress to larger weights and if/when you need to add in accessory work you will find that increasingly difficult at home.
That is not to say home working is out, it is just that it is limited (even for those who invest significant money and space in getting a decent Olympic barbell set up).
I don't understand how, if one has the equipment, working out at home is limited.
If you just have a rack and not a cage, squatting gets a bit scary when you're tired and approaching the 400 lbs without a spotter. I lift at home and needed to get new gear when I began repping 350+ for squat because I would get psyched out (no bumper plates).
Okay, so that's a limitation of not having the equipment that you need. I got the impression that StealthHealth was saying that there is something inherently limiting about working out at home. (Maybe I misunderstood?)
OP, if you are buying equipment, buy it with an eye to the future. Is what you're getting now going to work for you a year from now, two years from now, etc.? It is possible that dumbbells and kettlebells will always fit what you need or maybe you're okay with them working for you for a year or two and then needing to spend the money on more equipment (space permitting of course.) That's a personal decision that only you can make.
My barbell setup is with a standard bar and I'm limited to 250 pounds total. That's not a problem for me--I never will squat more than that (I never will even get close to it) and while I can see myself hitting that amount for deadlift as a 1RM, I prefer to stay at a % that I can lift for multiple reps so that won't really be a problem either. Other people feel entirely differently and couldn't imagine having that limit. That's fine.
No cage or spotter for me. I have a set of squat stands and two sawhorses that I use as safeties.
But your reply addresses why you misunderstood StealthHealth. You state you'll never see a 250 lb squat, and that's fine. However, for many who really want to push their training, over 200% of their bodyweight isn't that much, and they'd like to progress further. There comes a time when you are beyond novice, beginner, and even intermediate routines and techniques and doing just the big 3 with some chins, dips and curls isn't enough for some.
Lifting heavy is relative. For most on this board, the point StealthHealth made is moot. However, for those looking to push their strength training there are quite a few ways working out solo at home is limiting.
I didn't misunderstand StealthHealth because I don't lift over 200% of bodyweight. I didn't understand because s/he didn't explain at first (though later came back and did explain so thank you to @StealthHealth .) If you make a statement that lifting at home is limited after "the early days" and or when you move to "larger weights" you have to define what "the early days" and "larger weights" are. Does that mean the first 6 months you're lifting? The first year? One hundred pounds? Three fifty? Details are important.0 -
StealthHealth wrote: »In the early days strength training at home is workable. But, if/when you progress to larger weights and if/when you need to add in accessory work you will find that increasingly difficult at home.
That is not to say home working is out, it is just that it is limited (even for those who invest significant money and space in getting a decent Olympic barbell set up).
I don't understand how, if one has the equipment, working out at home is limited.
If you just have a rack and not a cage, squatting gets a bit scary when you're tired and approaching the 400 lbs without a spotter. I lift at home and needed to get new gear when I began repping 350+ for squat because I would get psyched out (no bumper plates).
Okay, so that's a limitation of not having the equipment that you need. I got the impression that StealthHealth was saying that there is something inherently limiting about working out at home. (Maybe I misunderstood?)
OP, if you are buying equipment, buy it with an eye to the future. Is what you're getting now going to work for you a year from now, two years from now, etc.? It is possible that dumbbells and kettlebells will always fit what you need or maybe you're okay with them working for you for a year or two and then needing to spend the money on more equipment (space permitting of course.) That's a personal decision that only you can make.
My barbell setup is with a standard bar and I'm limited to 250 pounds total. That's not a problem for me--I never will squat more than that (I never will even get close to it) and while I can see myself hitting that amount for deadlift as a 1RM, I prefer to stay at a % that I can lift for multiple reps so that won't really be a problem either. Other people feel entirely differently and couldn't imagine having that limit. That's fine.
No cage or spotter for me. I have a set of squat stands and two sawhorses that I use as safeties.
But your reply addresses why you misunderstood StealthHealth. You state you'll never see a 250 lb squat, and that's fine. However, for many who really want to push their training, over 200% of their bodyweight isn't that much, and they'd like to progress further. There comes a time when you are beyond novice, beginner, and even intermediate routines and techniques and doing just the big 3 with some chins, dips and curls isn't enough for some.
Lifting heavy is relative. For most on this board, the point StealthHealth made is moot. However, for those looking to push their strength training there are quite a few ways working out solo at home is limiting.
I didn't misunderstand StealthHealth because I don't lift over 200% of bodyweight. I didn't understand because s/he didn't explain at first (though later came back and did explain so thank you to @StealthHealth .) If you make a statement that lifting at home is limited after "the early days" and or when you move to "larger weights" you have to define what "the early days" and "larger weights" are. Does that mean the first 6 months you're lifting? The first year? One hundred pounds? Three fifty? Details are important.
Blanket statements tend to suck.0 -
Back to the original question. I have a pair of Powerblock dumbells that adjust from 5-90 pounds each, and take up virtually no space. Paired with a bench, some bands, a pullup and dip bar, I've been good for a long time. I'll probably expand the Powerblocks to 135s soon. There are many techniques to increase power and strength even if you go beyond the max weight of your equipment, so I don't feel like you have to go crazy here.
Good luck!0 -
StealthHealth wrote: »In the early days strength training at home is workable. But, if/when you progress to larger weights and if/when you need to add in accessory work you will find that increasingly difficult at home.
That is not to say home working is out, it is just that it is limited (even for those who invest significant money and space in getting a decent Olympic barbell set up).
I don't understand how, if one has the equipment, working out at home is limited.
If you just have a rack and not a cage, squatting gets a bit scary when you're tired and approaching the 400 lbs without a spotter. I lift at home and needed to get new gear when I began repping 350+ for squat because I would get psyched out (no bumper plates).
Okay, so that's a limitation of not having the equipment that you need. I got the impression that StealthHealth was saying that there is something inherently limiting about working out at home. (Maybe I misunderstood?)
OP, if you are buying equipment, buy it with an eye to the future. Is what you're getting now going to work for you a year from now, two years from now, etc.? It is possible that dumbbells and kettlebells will always fit what you need or maybe you're okay with them working for you for a year or two and then needing to spend the money on more equipment (space permitting of course.) That's a personal decision that only you can make.
My barbell setup is with a standard bar and I'm limited to 250 pounds total. That's not a problem for me--I never will squat more than that (I never will even get close to it) and while I can see myself hitting that amount for deadlift as a 1RM, I prefer to stay at a % that I can lift for multiple reps so that won't really be a problem either. Other people feel entirely differently and couldn't imagine having that limit. That's fine.
No cage or spotter for me. I have a set of squat stands and two sawhorses that I use as safeties.
But your reply addresses why you misunderstood StealthHealth. You state you'll never see a 250 lb squat, and that's fine. However, for many who really want to push their training, over 200% of their bodyweight isn't that much, and they'd like to progress further. There comes a time when you are beyond novice, beginner, and even intermediate routines and techniques and doing just the big 3 with some chins, dips and curls isn't enough for some.
Lifting heavy is relative. For most on this board, the point StealthHealth made is moot. However, for those looking to push their strength training there are quite a few ways working out solo at home is limiting.
I didn't misunderstand StealthHealth because I don't lift over 200% of bodyweight. I didn't understand because s/he didn't explain at first (though later came back and did explain so thank you to @StealthHealth .) If you make a statement that lifting at home is limited after "the early days" and or when you move to "larger weights" you have to define what "the early days" and "larger weights" are. Does that mean the first 6 months you're lifting? The first year? One hundred pounds? Three fifty? Details are important.
Blanket statements tend to suck.
Yes. All of them
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I forgot there was an original discussion. OP if you're going to get into the beginner routines eventually a nice rack or cage doesn't have to take a ton of space up. You are better off, in my opinion, in getting the Olympic bars and weights and someplace to rack them in the long run. Most people who dabble with weight training end up wanting them, so the investment will take you farther than dumbbells and kettlebells.
You can get most of this for a decent price new or used. I'd get a higher quality used piece over a cheap new piece.0 -
I lift in my garage with a half rack rated for 600lb. It should take me no problem to a 400lb squat. It theoretically would take me to a 600lb which would be well into the elite category of lifters for my weight. It wasn't that expensive and my entire workout area takes an 8'x8' area. There is no living space above my garage so height isn't an issue.
Yes, if I wanted fancy machines I would need to go to a gym, but I can choose from hundreds of movements with weights from as little to as much as I want. While I may not be able to perform every lift as obviously I don't have machines, there are often equivalent lifts. For example, if you decide you need to do hamstring curls you can do RDL instead.
Anyways, as for the OP's question, find a program you will enjoy and then get the equipment that you need for it. You could easily choose a bodyweight program and only need to find a way to do pull ups and dips. Startbodyweight.com has a good program, but there are other programs like You Are Your Own Gym and Convict Conditioning. If there is a dumbbell program that you'll follow, then dumbbells are appropriate (and then we can discuss pros/cons of the various dumbbell types). You could do the Reddit Stop Gap dumbbell program or Fierce 5 Dumbbell program or any number of programs. Same goes for kettelbells, or you could just go with a bench and 6' standard bar as that will fit in an apartment and follow any number of barbell programs, but it will take a significant amount of space compared to the other options.0 -
nakedraygun wrote: »I currently live in a condo -- you know, a glorified apartment with a mortgage. I train here.
Become a believer in street parking.
Is that a Rogue SML-1 rack with spotter arms I see?
A proper home barbell gym can take up as little as a 10ft x 10ft space.
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CipherZero wrote: »nakedraygun wrote: »I currently live in a condo -- you know, a glorified apartment with a mortgage. I train here.
Become a believer in street parking.
Is that a Rogue SML-1 rack with spotter arms I see?
A proper home barbell gym can take up as little as a 10ft x 10ft space.
It's a Monster lite (SM-1) squat stand with spotter arms - I'm a powerlifter, need that for bench press safety, otherwise I don't need them for much else. I built the platforms below it and I needed a small but study rack (70") that would stay under my ceiling clearance.
Nice set up. I have the same broom.0 -
I started training at home after I had my son. My husband and I chose to invest in the following:
An Olympic bar, Again Faster squat rack, an adjustable bench, 2 pairs of 10lb bumper plates, a pair of 25lb bumpers, a 15lb kettle bell and a 25lb kettle bell, Dumbbells from 5lb to 15lb.
We are adding plates as we go. We plan on adding adjustable Dumbbells, fractal plates, the pull up bar and spotter arms for the squat rack, and some slam balls:-)0 -
I live in a townhouse with no garage/basement/spare room. I currently use a barbell and dumbbells, slowly adding weight as i don't have space for racks or any of that, i don't want to get into something I can't get out of. I am limited to the equipment i can fit behind my couch until we move this summer, then i'll be investing in a better setup.0
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