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How To Build A Home Gym for Less Than $1,000!

How To Build A Home Gym for Less Than $1,000!

Gym Closed Because of Coronavirus? Here’s How To Build A Home Gym for Less Than The Price of a Gym Membership!

A Guest Article by Brian of HomeGymStrength.com

We are all stuck at home these days and can’t even go to the gym because of social distancing. So, this is the perfect time to build a home gym for less than the price of a gym membership!

“YOU CAN’T BE SERIOUS”, you might yell.

Let me assure you, I am very serious about fitness and a home gym is one of the best ways to maintain your physique. 

And yes, a home gym can not only cost less than a typical gym membership but also save you money in the long run.

A normal gym membership costs around $100 a month. This is for a gym that gives you good equipment and facilities. You can count the time and transport expenses on to that and it quickly balloons to a $1200 per year ordeal. 

While this may not seem like a lot, especially if you are getting some quality equipment, that membership can’t be used in the lockdown.

Building a Home Gym

A home gym is not only convenient but it can help you stay fit even during Coronavirus. The best part is, it doesn’t even need to cost a lot.

You wake up, go to your home gym, do some quality exercises and that’s it. No need to wear masks and gloves to drive to the gym that is probably closed or only allowing a few people inside.

How to Build a Home Gym

Building a home gym for Coronavirus is not that hard. You just have to look for good equipment online and have it delivered at your place.

Get Used Equipment

Finding used equipment is going to save you a lot of money when building your home gym.

Sure, if you can afford new stuff, then it is all good. But usually used equipment is not only cheaper but also just about the same quality. Gym equipment is made with durability and reliability in mind. So if someone used the equipment responsibly, it should still be in top condition.

You can find used equipment on Facebook Marketplace, Let Go, and even Craigslist. This guide about the best apps to find used home gym equipment will help. 

Just make sure the items are delivered to your home and wear protective gear when you receive them.

Get a Squat Rack

A squat rack is a good starting point. There are two types of squat racks; the full rack and the half rack. If you have a small space, get the best half racks. If you have ample area, get one of the best full squat racks.

Get a Bar

No, not the one that serves drinks. Get an Olympic barbell. Most are made out of incredibly strong materials and a used one won’t have any problems.

Get Weights

If you are new to lifting get bumper plates. If you already have a padded floor, you can get the best Olympic weights.

Get Adjustable Dumbbells

Some good quality adjustable dumbbells would complement the rest of the equipment nicely.

Get A Program

Check out our best Workout Programs >>

Here’s Some Rough Math

For a total of $1000! And this is how you can build a home gym for less than the price of a gym membership!

And don’t forget to get a quality Workout Program >>

Now go forth and build some Quarantine Gains!

Here’s how to set up your Home Gym >>

If you need to squeeze your home gym into a box room or the spare corner of your apartment check out this post Best compact home gym for limited space (buyer’s guide) for some decent options that will help you get the most out of your space.

Pec Shoulder Mobility Stretch Exercise 3

Rotator Cuff Stretches

Rotator Cuff Stretches

How to do the best rotator cuff stretches to decrease shoulder pain, fast! Simple at-home mobility stretching exercises to improve flexibility and increase your bench press!

Your shoulder is the most moveable joint in the body and without proper Rotator Cuff Strength and Mobility, you will likely feel pain almost every time you work your shoulders; such as during the Bench Press and Military Press.

To fix your shoulder pain forever simply learn how to move properly and keep your rotator cuff healthy with these exercises. Working on your shoulder mobility is also essential if you enjoy sports like golf or basketball. 

How To Strengthen Your Rotator Cuff Muscles!

Shoulder Flexion Stretch

Purpose:

  • Improve Shoulder and Elbow Flexion

Focus:

  1. Shoulder Flexion (Latimus Dorsi, Triceps Brachii)
  • While standing erect, grasp a stable structure or band anchored at shoulder height or higher.
  • Turn away and fully extend your arm holding the object with no tension on it.
  • Begin to walk away while allowing your shoulder and elbow to flex.
  • Move away while maintaining a vertical torso until your shoulder is fully flexed.
  • Maintain this tension and move into different positions, finding tight areas.
  • To increase the stretch, move farther away, lean forward, rotate inward or extend your elbow.

Shoulder Girdle Extension Stretch

Purpose:

  • Improve Shoulder Integrity
  • Improve Shoulder Extension and External Rotation

Focus:

  1. Shoulder Extension (Pectoralis Major, Anterior Deltoid, Coracobrachialis)
  • Externally rotate your arms so that your shoulders are pulled back together and your palms face forward.
  • Extend both arms behind you, grabbing a stable object to stretch on; this could be a bar, handles on a rope or even a countertop.
  • While standing upright and keeping your shoulders pulled back, step forward until you feel a stretch in your shoulder.
  • Make sure that your shoulders are pulled back into the socket and do not roll forward as you stretch.
  • Breathe deep and relax into the stretch as you try to extend your arms further while standing upright. 

Triple Bully Rotator Cuff Stretch

Purpose:

  • Improve Shoulder Extension
  • Improve Shoulder Internal Rotation
  • Improve Shoulder Integrity

Focus:

  1. Shoulder Internal Rotation (Infraspinatus, Teres Minor)
  2. Shoulder Extension (Anterior Deltoid)
  • To start the Triple Bully Rotator Cuff Stretch, place your hand in the middle of your lower back with your palm facing away.
  • Keep your shoulder pulled back throughout the stretch.
  • In this position, grab a stable object or wrap a band around your wrist.
  • Step away from your hand until you feel a stretch in your shoulder.
  • From here you can rotate away, step farther from your hand, drop your hips lower or raise the band attachment to increase the stretch.
  • Move around in this stretched position to find the most effective position for your needs.
  • Be sure to keep your shoulder pulled back so that it does not rotate forward in the socket and improve bad positioning.

strength training warm up routine

Get our Mobility Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!

Learn How To Use A Foam Roller!

All Mobility Exercises >>

Wall Straddle Stretch Hip Mobility Exercise

Hip Adductor Stretches

Hip Adductor Stretches

How to do the best hip adductor stretches to decrease knee and hip pain, fast! Simple at-home mobility stretching exercises to improve flexibility! Open your tight hips to prevent knee caving during wide stance Squats and Sumo Deadlifts!

Wall Splits

Purpose:

  • Improve Hip Abduction
  • Improve Hip External Rotation

Focus:

  1. Hip Abduction (Adductors/ Inner Thigh Muscles)

IMG_0441

  • Lay on one side with your hips flexed 90 degrees and legs extended, close to a wall.
  • Scoot yourself up towards the wall so that you are sitting against it sideways.
  • Raising your legs, rotate so that you are sitting against the wall with your legs directly over your hips and back pressed into the floor.
  • While keeping your back pressed into the ground and legs fully extended, allow them to slide down the wall in opposing directions until you feel a stretch in your inner thighs.
  • Relax into this position, allowing your legs to fall as far as they can.
  • To increase the stretch, flex your glutes to abduct your legs further or use contract and relax techniques.

Wall Squat Hip Stretch

Purpose:

  • Improve Squat Mobility
  • Improve Hip Flexion
  • Improve Leg Abduction

Focus:

  1. Hip Flexion (Upper Hamstrings)

IMG_0444

  • Lay on your back about 6 inches from a solid wall (avoid drywall).
  • Place your feet flat against the wall in your squat stance while still staying relaxed with no stretch.
  • Before you begin, brace your core and press your spine into the ground so that you lay completely flat with your hips down throughout the stretch.
  • To begin, start walking your feet down the wall slowly until you no longer can without assistance from your hands.
  • In this position, you can press into the wall to increase the stretch or use your arms to press your knees out farther.
  • Next, use your hands to assist in pulling your feet down lower on the wall or reset closer to the wall.
  • Your feet should always be flat against the wall.

strength training warm up routine

Get our Mobility Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!

Learn How To Use A Foam Roller!

All Mobility Exercises >>

Lat Shoulder Flexion Stretch 7

Lat Stretches

Lat Stretches

How to do the best lat stretches to decrease back and shoulder pain, fast! Simple at-home mobility stretching exercises to improve flexibility and increase your pulling strength!

Overhand Lat Stretch

Purpose:

  • Improve Shoulder Flexion

Focus:

  1. Shoulder Flexion (Latimus Dorsi)
  • Grasp a stable object, near your head height, with an overhand grip (palms down).
  • While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your armpit or lat.
  • With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
  • Work through the tension in this position by internally and externally rotating your torso.
  • Try to press your armpit towards your front hip.
  • If you can flex your arm beyond your ear then this movement is not necessary.

Underhand Lat Stretch

Purpose:

  • Improve Shoulder Flexion

Focus:

  1. Shoulder Flexion (Latimus Dorsi)
  • Grasp a stable object, near your head height, with an underhand grip (palms up).
  • While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your lat.
  • With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
  • Work through the tension in this position by internally and externally rotating your torso.
  • Try to press your armpit towards your front hip.
  • If you can flex your arm beyond your ear then this movement is not necessary.

strength training warm up routine

Get Our Mobility Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!

Learn How To Use A Foam Roller!

All Mobility Exercises >>

Hip Flexor Deep Stretch 1

Weightlifting Hip Flexor Warm-Up Exercise

Hip Flexor Warm-Up Exercise

How to do the exaggerated lunge hip flexor warm-up exercise to decrease knee and hip pain before Olympic Weightlifting!

Purpose:

  • Improve Hip Extension
  • Strengthen Hip Extended Positioning

Focus:

  1. Hip Extension (Hip Flexors)

IMG_0447

How To Do The Exaggerated Lunge Stretch

  • While keeping your hips square, place one foot on a raised surface (12-20 inches high) in front of you and the other behind you.
  • Keep your front foot pointed forward and slightly internally rotate your back foot as you extend your leg behind you.
  • Keep your torso vertical, core braced and tension on your rear glute as you bend your front knee to initiate the stretch.
  • When you feel the tension in your hip flexor, hold that position.
  • To increase the stretch you can flex your glute to further press your hips forward or flex and extend your posterior knee slightly to find other tense positions to hold.

strength training warm up routine

View our Complete Warm-Up Guide for more!

Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!

Be ready for any workout in 15 minutes or less!

Learn more!

Learn How To Use A Foam Roller!

All Mobility Exercises >>