Types of home gyms

There are two types of home gyms -- those that use weight plates and those that use an alternative system, like tension rods or resistance bands. Home gyms with weight plates are the best choice for serious exercisers, as they offer more resistance and more closely replicate the exercises you can do at a commercial gym. On the flip side, these gyms are more expensive and much heavier than other types of home gyms. Most gyms have a single stack of weights, with stations for performing different types of exercises. The weights are typically connected to a press station for working chest muscles, a leg station for extensions and curls, and an abdominal station for crunches. The weight stack is usually also connected to a cable-and-pulley system that can be used for a variety of exercises; low-pulley stations are designed for bicep curls and leg exercises, while high-pulley stations can be used for tricep pull-downs and shoulder exercises. Some home gyms also feature a mid-pulley station for seated rows.  

You can also find home gyms with two weight stacks. Not only can two people use the gym at the same time, but the weight stacks can also be combined for exercises like leg presses, squats or bench presses. Home gyms with dual weight stacks usually cost several thousand dollars, and they'll take up a considerable amount of space in your home. Even so, experts say they are a good choice for advanced lifters.

There are numerous home gyms that don't use weight stacks for resistance, and they're usually less expensive and more portable. One popular home gym uses nitrogen-charged cylinders instead of weight plates. Some, like the Bowflex home gyms, use rods -- as you perform an exercise tension on the rod increases, which translates to increased resistance. You can add or subtract rods to increase or decrease the resistance levels. Other home gyms, especially budget gyms that cost only a few hundred dollars, use resistance bands that work with gravity and your body weight. These gyms usually have an incline bench so you can make the exercise easier or harder by raising or lowering the incline. While these home gyms may be attractive because of their low price, serious exercisers should steer clear. Reviews indicate that these gyms can offer good toning benefits for beginners, but the weight is usually too light for more advanced lifters. We also saw numerous complaints that gyms with rods or resistance bands don't have a consistent range of motion throughout the exercise, so you only feel the resistance at the very end of the exercise.

While many reviewers love their home gyms, you needn't buy a pricey machine to get an effective workout at home. Many experts recommend buying individual pieces of equipment instead, which will save you a lot of money over a complete home gym. Some of the essentials include several pairs of dumbbells, a pull-up bar, an exercise mat and a stability ball for abdominal exercises. This approach is a good fit for those who are already comfortable with weight training, but beginners may be more comfortable learning new moves on a home gym. "The fact that machines work on a fixed path makes it easier for individuals to learn and execute the movement with correct form, even when fatigue starts to set in," Jessica Matthews writes at the American Council on Exercise website.

In addition, experts say the following about purchasing a home gym:

  • Serious weight lifters should aim for at least a 200-pound weight stack. That should be enough weight for those who are serious about building muscle. A weight stack over 150 pounds is typically enough for the average user who wants to accomplish overall body toning.
  • Think about a second weight stack for multiple users. On some systems, a second stack of weights will allow another person to work out at the same time. These, of course, are more expensive and take up more space.
  • Keep your space limitations in mind and consider where you'll install your home gym. Make sure the ceiling is high enough (you should be able to reach your arms overhead without touching the ceiling). You may also want to cover the floor to protect your body and flooring, as well as to keep the gym from shifting. Foam, rubber and other synthetic mats and tiles cost from 25 cents to $10 per square foot.
  • Do not buy a machine before trying it out thoroughly. All experts and reviewers agree: Don't be ashamed to go to the store in your workout attire (or visit a gym) and check out all the different positions and features.
  • The home gym should be made of heavy steel, with a stable, sturdy frame and smoothly moving parts. Reviews also recommend a tube frame at least two inches square, chrome or enamel finish, steel cables, nylon-reinforced fiberglass pulleys and adequate padding. One reviewer says to check that aircraft-quality nylon-coated cable is used to connect the weight stacks to each station.
  • Look for adjustable components. Home gyms are one-size-fits-all, so they should have adjustable seats and other components to account for both short and tall users. When you try out your home gym in a store, make sure you can accomplish all exercises comfortably and with a full range of motion.
  • Paying for assembly is worth it. One of the most common complaints about home gyms is that they are a real pain to assemble. Instruction manuals aren't always very clear, and individual parts are usually not labeled. If you have the option to pay more to have someone assemble your home gym, it may save you a huge headache. Most reviewers regret that they didn't pay more for that option.     

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