Top 5 for a Home Gym in 2024
Dr. Cory's Top 5 Home Gym Must Haves for 2024
BLUF: In this blog post, I will cover the 5 best things to have in your home gym and how each device can expand your exercise options.
The hardest part about going to the gym is ACTUALLY GETTING TO THE GYM.
It's so true. Finding the motivation and energy to get yourself to the gym can be very difficult.
Who really wants to go out of their way to feel uncomfortable on a daily basis when you don't get the results you're working towards?
Most people agree consistent exercise over the course of your life will be the most beneficial in terms of overall health and longevity.
So how do you live up to the "Consistency is Key" principle?
My best advice: bring the gym to you!
Eliminate the most difficult part... make a space where you can enjoy exercise in your home environment.
I know it may be difficult to get a great workout when you don't have a variety of equipment or the motivation of a social meat market jungle, but you can STILL DO SOMETHING at home.
This will keep you from completely falling off the health wagon.
Here are my top 5 Home Gym Must Haves:
1. Overhead Bar
WHY: You can easily create resistance for pushing and legs, but pulling can be difficult. Gravity is constantly pulling us forward and down, making pulling muscles tight or elongated. You can do many posture improving stretches with just an overhead bar.
Not a pull-up bar, but an overhead bar that is stable. Now I say overhead bar and not pull-up bar for a couple reasons. The main reason is that it needs to be straight. Not one of those pull-up, dip, roman chair devices or even the pull-up bars that barely hang in a doorframe.
NO! You need a straight bar that is higher than your head, but still within reach (maybe with a step stool).
Reason 2... It needs to be stable. The bar has to withstand you pulling on it and not falling over or coming out of the doorframe.
Ideally, a wall mounted rack or cage is the best, however, space is a commodity. A simple bar mounted into a doorfram will work, or you can go bigger and get some king of rack.
I love my Rogue RML-3W Fold Back Wall Mount Rack. It's easy to fold into the wall if needed and it's sturdy enough to handle heavy weight.
https://www.roguefitness.com/rogue-rml-3w-fold-back-wall-mount-rack
There are similar designs from other companies at lower prices, but this is the main piece of my gym and I saved up for the purchase.
Here is a great option to mount in a doorframe:
2. 3 - Sided Plyo Box
WHY: You can build leg strength, rehab your shoulders, work on mobility for your hips, shoulders, and spine, and improve pelvic health.
There was a comedian that had a stand up routine about buying a "step for aerobics" in the early 90's. He joked about how he had to go down his step... to pickup his step from the front door... then go back up a step. Why not just use a step anywhere you can find a step?
Same thing with a box. What can you do with a box?
A million things, but more importantly, a FEW REALLY important things.
Step ups are great for legs, butt, and core. With a 3 sided box, you can adjust the intensity (step height) so you don't strain yourself.
Inclined weight shifting pushups and shoulder taps are great to improve shoulder stability and pain.
You can also throw one leg on the box while the other hangs off to stretch your hips and pelvis.
As much as you think it may be on the lower end of the list, this has actually been one of the most useful things in my home gym.
3. TRX
WHY: A very simple device that has hundreds of applications and is very portable.
Yes, the TRX is simply a strap with handles, BUT... you can do so much.
Whether you want bulletproof shoulders, chisled abs, or legs carved out of tree trunks, the TRX can help you get there.
As simple as it can be, some people struggle to come up with good exercises.
Check out this exercise bank for suspension trainers:
https://drcoryk.com/suspension-trainer-exercises
Or, go to TRX Homepage and find what fits your home gym.
4. Kettlebell
WHY: You can do a wide range of exercises and improve the small, stabilizing balance muscles due to the shape of the bell.
With a ball and a handle, the kettlebell can be used for almost any exercise that involves a dumbbell, BUT, the shape of the kettlebell forces your stabilizer muscles to work harder.
This will lead to better joint stability and lower your chance of injury from sprains.
Also, single arm or single leg exercises are great for core strength and can easily be done with kettlebells.
https://www.onnit.com/kettlebells/
5. Pulley System
WHY: an overhead pulley system enables exercises for the arms, chest, and abs, and if you can mount it lower, you can use it for butt and thigh exercises.
We would all love to have a double cable crossover machine at home. Or even a universal cable stack with 200 pounds of weight.
Unfortunately, those really expensive and they take up a bunch of space.
A better solution...
Go to the hardware store, buy a mountable pulley and some cable, make your own.
Here is a cheap setup on Amazon:
Or you can buy a pulley and then buy some rubber coated cable.
And
I hope this list helps. Let me know if you have any questions.
- Cory