The Basics
A free weight home gym, as the name suggests, is a home gym that uses separate weight plates to provide resistance and a free range of motion, as opposed to other home gyms that use rods, cables or built in weight stacks for resistance. Whether you opt to purchase a home gym or exercise at a health club, strength training is becoming more popular. According to figures from the CDC, more than 20 percent of American adults participate in strength training at least two times every week. Strength training increases muscle strength and mass, and the benefits are numerous. For example, adults who engage in strength training are less likely to experience loss of muscle mass and functional decline as they age. They are also far less likely to suffer fall-related injuries than adults who do not participate in strength training. Studies on strength-training interventions have indicated that inactive older adults who begin regular strength training achieve substantial strength gains within a few months. So no matter your age, it is never too late to begin a strength training regime under the proper supervision.
There are many reasons for setting up a free weight gym at home rather than joining a health club. You can work out in private, never have to wait in line to use a piece of equipment, and of course, a home gym is open 24 hours a day. Once it's paid for there are no monthly dues, and perhaps most appealing of all, there is no travel time. You can squeeze in a workout whenever it suits you. Still, home gyms are not for everyone, and specifically, free weight home gyms are not ideal for the first time or inexperienced user.
We recommend that beginners opt for a machine home gym that uses cables, rods or built in weight stacks for resistance. These machines guide exercisers through the correct range of motion, so you're much less likely to sustain injury using a one of these home gyms.
Free weight home gyms, on the other hand, require the exerciser to exhibit greater control over the range of motion used since there is no machine to guide you. Some free weight home gyms provide guide rods so you can exercise safely without a spotter but for the inexperienced user, the free range of motion means that there is still a greater chance of making errors in form and sustaining injury. For an experienced weight lifter, however, using a free weight home gym will result in improved results over those obtainable from using a standard home gym. Used correctly, a free weight home gym will develop a greater range of muscles, and increase ligament and tendon strength as well.
Free weight gyms have made enormous strides in recent years, and they are now more advanced then ever before. Basic units offer limited upper body workouts while more advanced models provide full body workouts with several exercise options, including rowing, leg curls, leg extensions, inner and outer thigh exercises, abdomen crunches, and pull-downs. Single-station free weight home gyms are ideal for those with limited space or for homes where only one person will be working out at a time. If you and a family member want to work out at the same time, though, you'll need to choose a multi-station gym that will accommodate you both simultaneously. Remember, most free weight home gyms aren't sold with the weights included. You have to buy the weight plates separately and therefore have to load and unload them as you change exercises. While the benefits may be greater, this can be more time consuming than simply changing the pin on a built in weight stack or adjusting cable or rod resistance.
Safety is also an important aspect when considering a free weight home gym, not only for you but for your family members. If you have young children in the house, you'll need to be extra careful about remembering to rack your weights after use. Even a relatively light plate left leaning against a wall, for example, can case a lot of damage if it falls on a child's hand or foot. If you have young children, instead of free weights you may want to consider a home gym with built in weight stacks that are protected by shrouds to prevent fingers getting caught between the plates.
Of course, no matter how well equipped the free weight home gym you select is, it will not benefit you at all unless you make the commitment to work out regularly. With a dedicated room to house your free weight home gym, you can add some motivational aids, such as a TV and DVD player or music system, along with wall charts that provide exercise suggestions to vary your workouts. With your own free weight home gym, you can even schedule intermittent sessions with a personal trainer to ensure that you are obtaining the maximum benefits from your home workouts.
How to Shop
Before shopping for a free weight home gym, it is important to consider your fitness goals and your budget to find the model that is ideal for your needs. If you are looking for a basic workout, for example, you’ll only need an entry level model with fewer weight plates. If you're looking to bulk up or start serious body building, however, you'll need a greater variety of bars and attachments, as well plenty more weights.
Most free weight home gyms tend to be large and heavy, so you need to make sure you have enough space available in your home. If you intend to use a lot of weights, you will probably want to locate your free weight home gym in a ground floor room or basement, so there is no chance that the weight of the gym will exceed the maximum load support of an upper floor. When considering size, it is also important to take in to consideration the height of a free weight home gym as well as the width and length. Some gyms can be 7 feet tall or more.
As well as being the right size for your space, you want to make sure a free weight home gym is the right size for you. You don't want to feel cramped when using your gym or have to overly stretch to reach the different stations. If you already own free weights, benches, and barbells, you also want to make sure that the gym is the right size to accommodate your equipment. Different size crutches, for example, are designed to handle different sized weight bars. Standard, 28 inch crutches can handle 5 to 6 foot bars, while Olympic size, 48 inch crutches can handle the longer, 6 to 7 foot bars.
Once you've decided on the space available, the first thing to consider is the quality of construction in the various free weight home gyms available. You want a sturdy, well constructed home gym, ideally made from 11- or 12-gauge steel. Higher quality units tend to have welded joints rather than ones you bolt together yourself. The tubing is usually larger and heavier duty on the higher quality home gyms as well. You should steer clear of any home gym that looks or feels cheaply constructed. A well constructed free weight home gym should provide years of secure and safe workouts, no matter how much weight you intend to use. As with any home fitness product, the manufacturer's warranty on a free weight home gym is a good indication of the quality of construction. You should expect a lifetime warranty on a home gym frame, with 3 years on the bench upholstery and pads.
One of the most important aspects of any home gym is the ease of use. You want the ability to adjust your gym easily as you move from one station to another. If it is awkward to adjust benches, or switch from one exercise to another, you could add a substantial amount of time onto your workout routine. Over time, this will lead to frustration and likely a loss of motivation. Similarly, any free weight home gym needs to be comfortable. Hand grips, seats and pads should all be durable and comfortable to use. Well padded seats, durable hand grips and foam padded leg presses are not only comfortable to use, but are easy to clean and can also prevent blisters and other more serious injuries.
There is only one way to ensure that any model gym is the right one for you: take the time to try out the free weight home gyms in your price range. Don't be embarrassed to bring your water bottle and towel to a store and give their gyms a real workout. This is an important investment, regardless of the price. If it's not right for you, you don't want to find out after you've set up the free weight home gym in your house or apartment.
