• Menu
  • Skip to right header navigation
  • Skip to main content
  • Skip to secondary navigation
  • Skip to primary sidebar
  • Skip to footer

Before Header

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

Operation Move

Online Running Coaching

  • About Me
  • Contact me
  • Blog
  • Podcast
  • Coaching
  • Run Club
  • Personal Plans
  • Ebooks
  • Shop
    • Learn to Run
    • Downloadable Plans
    • My account
    • Cart
    • Checkout

Mobile Menu

  • About Me
  • Contact me
  • Blog
  • Podcast
  • Coaching
  • Run Club
  • Personal Plans
  • Ebooks
  • Shop
    • Learn to Run
    • Downloadable Plans
    • My account
    • Cart
    • Checkout
  • Email
  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube

How to set up your home gym without breaking the bank

November 23, 2017 //  by Zoey//  1 Comment

0
SHARES
ShareTweet
SubscribePinterestMail

The cool thing about a home gym is you can do things in your pyjamas, you can work out even when it is school holidays and you can save time if you are a bit time poor. I also really love having a space to workout on my own and listen to podcasts, rather than having to travel to a gym. Sure, there are things at the gym that you don’t have but the vast majority of things you can do with only a small amount of equipment.

But I’m going to do this in stages, so as you progress you can add to your gym, instead of laying out a whole heap of money at once.

The first thing you are going to need is dumbbells.
These are going to be the most versatile piece of equipment you own. They are more challenging than barbells because of the greater muscle stabilisation required, so you actually need less weights which is a bonus!

Cost: You can pick up a 12kg set for $49, or a $20kg set for $99. If you want to get super fancy, you can get an adjustable dumbbell set which you can set to anywhere in between 2kg to 24kg per dumbbell for $199.

You don’t need a bench just yet, but you could probably use a mat.

A bench is nice, but it’s not necessary for most things – you can do them on the floor – but you might like a yoga mat to make it more comfortable.

Cost: $5 to $49 depending on your level of fancy.

If you’d like to work on your pull ups, but don’t want to invest in a pull up rack, you can get a bar for your door frame.

Don’t worry door frame pull up bars are super safe, and if you can’t do a pull up yet a resistance band will help you while you build strength.

Cost: $29.95 for the pull up bar and $6-15 for a resistance band (you might need to buy more than one depending on the level of assistance required).

So, you want to invest in a bench? Awesome, this is a great opportunity to expand your equipment a bit more.

You could get an incline bench for around $100, but for a bit more you can get one that is going to double as a squat rack (when you get a barbell), is an adjustable bench and includes a leg developer too.

Cost: $100-$199 depending on what is going to best suit your needs.

Some extras that are going to help diversity your workouts

Things that you might like to consider are kettlebells (you can use dumbbells in the meantime, but for some exercises kettlebells will work better), a skipping rope, a medicine ball and a plyo box. It all depends on what kind of sessions you want to do, but those would be good things to consider

Cost: Kettlebells will range from $15-89 depending on weight. You can grab a skipping rope for $5-15. A medicine ball will range from $19-49 depending on weight. And a plyo box will range from $35-$199 depending on what you go for.

A barbell is an investment, but it’s also super versatile too.

Although you can get a standard barbell relatively cheaply, I’d recommend getting an olympic barbell because it’s going to be easier on your wrists and is going to a better investment. Barbells tend to start at around 10kg, but you can get 20kg bars if that is going to suit you better. You are also going to need weight plates. You can get cheaper options, but I’d recommend bumper plates because they are more durable. The great thing about weight plates is that you can use them for a range of exercises, not just on the barbell. So things like russian twists and overhead lunges and squats or even a weighted plank.

Cost: $49 for a standard barbell or from around $129 for an olympic barbell. You can get weight plates from around $35 per 10kg, and bumper weight plates from around $50 per 10kg. Weight plates can be expensive, so it might be a good idea to start with the bar and whatever weight you are at and add to it as you are lifting more weight, rather than buy weights all in one go.

You might want a more permanent pull up bar and a dip station.

If that’s the case, you can upgrade your door frame pull up bar to a rack.

Cost: $120. You’ll still be able to use your resistance bands on the rack too.

0
SHARES
ShareTweet
SubscribePinterestMail

Category: MovingTag: home gym, strength training

Related Posts

You may be interested in these posts from the same category.

Everything I want you to know about learning to run

Friday Freebie – 5km Training Plan

Title image - Training - get comfortable with being bad at something - running image

Get comfortable with being bad at something

So you had a really long break, are you starting over?

4 Weeks to a faster mile

Am I too sedentary? 7 strategies to improve your movement outside of training

The best piece of running advice I ever got wasn’t from a runner

This is Learn to Run: Helen’s Story

Should you have more than one pair of running shoes?

I never thought I’d be injured for as long as I was

Meet Bridget!

You don’t need motivation, you need joy

Become a Patron!

Previous Post: « Hill Sprint Finisher
Next Post: Podcast: Episode 64 – Stop Waiting for the 1st of January »

Reader Interactions

Comments

  1. Matilda

    November 23, 2017 at 3:31 pm

    I accumulated my little home gym over time. It first started with a few kettlebells and free weights.

    Then I purchased an adjustable dumbell set (best invest by far for my small space).

    Then along came the barbell and the pull-up bar.

    Bands and a suspension training have also are great add on’s to my home gym. Next year, I shall get a few bigger items like a matrix racking system.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Recent Posts

Podcast: Episode 138 – Why your running (or new habit) motivation falls off a cliff after 3 weeks (and how to fix it)

January 15, 2021

Podcast: Episode 137 – Creating the bubble and the environment for the change you want in 2021

January 8, 2021

Everything I want you to know about learning to run

December 31, 2020

Friday Freebie – 5km Training Plan

November 13, 2020

Footer

On YouTube

«
Prev
1
/
4
Next
»
loading
play
Why your running (or new habit) motivation falls off a cliff after 3 weeks (and how to fix it)
play
Creating the bubble and the environment for the change you want in 2021
play
How to build an aerobic base when you are new to running
play
Adductor raises
play
Who starts a training log when they have a stress fracture? ME
play
Ultra Race Romania but in Geurie
play
Plan, Train and Adapt with Nicole Avery
play
How to improve your running with more ownership of your sessions
play
Running in 1 Hour - Maintaining your running fitness in lockdown or when you are just short on time.
play
Resilience for Runners - Hip Release and Activation
play
When different, not more is what makes you better
play
127. The Year of Mini Goals
play
126. Why We Run
play
#123 I've lost fitness, speed and endurance. How do I trust the process in my comeback?
play
Key Workout Threshold Repeats
«
Prev
1
/
4
Next
»
loading

 

On instagram

opmove

Running Coach 🏃‍♀️ and Operation Move Podcast 🎙
@runfastergear and @athiaskin ambassador
Transform your Run.
Learn to Run 🏃‍♀️ April 12th

Zoey Dowling || Running Coach
Everyone knows every now and then you’ll get a r Everyone knows every now and then you’ll get a run that sucks. But you don’t mind because it’s the crappy ones that make the good ones great.
So happy to be finishing off my first 70km week si So happy to be finishing off my first 70km week since September feeling good! 

Not about the milestone itself as much as getting there without over-reaching.
We are nearly at the end of school holidays and it We are nearly at the end of school holidays and it must be something to do with having older kids but I’m not ready and I will miss them when they go. I also don’t think the cat is ready.
What to train for when you have nothing to train f What to train for when you have nothing to train for. This week, that's what I'm talking about in the newsletter (you can view and subscribe in the link)

And also a reminder that all your Operation Move singlets, long-sleeves, hoodies are only open for pre-order until the 29th so make sure if you want anything you get in before it closes!

{link in bio}
The truth is no one knows what they are doing. We The truth is no one knows what they are doing. We are scared most of the time. We are buoyed only by the kind things someone said to us once. Even if for them it was in passing, for us it nestled against our heart to make us strong as fuck when we needed to be. 

This week when I was applying for university, it asked me if I had a disability. 

And instead of pretending I don’t, I said yes I have a long term mental health disorder and it might affect my studies. 

You get so used to protecting people from it. That instinct becomes second nature. You get real good at impersonating it. 

I’ve lived with it my entire life. But it’s not a flaw. I was made this way. 

It makes it hard sometimes, but also I just know how to recognise people who need a kind word, that they might hold against their heart for awhile.
Working group programming into my running program Working group programming into my running program is an entirely creative exercise. 

It helps a lot that my gym tells me what workouts are coming up so I can pick the days that are going to work best (we focus on strength, I don’t need more cardio!)

But sometimes you end up with a situation where you definitely want to make it to the gym but you also have a 15km Fartlek to run. 

So, today I did the run early (the earliest I’ve been out running in awhile!) and started before sunrise so I could make it back for Snatch 🏋️ day at the gym. 

And funnily enough, it actually worked out pretty well and I remembered how much I love running before anyone else is up. And I got a small PB on the snatch too 💜
It’s a good feeling when you get an extra tempo It’s a good feeling when you get an extra tempo run added to your week and you get to run it niggle-free! 

Recovery takes time and patience and more time and more patience. It probably takes your brain even longer to trust that you can do the thing than your body takes to be ready. 

But little by little you build up they trust and convince it that it doesn’t have to keep protecting you. 

There’s still a long way to go but it was great to run and not think about it.
Yoga: where everything is about ten times harder t Yoga: where everything is about ten times harder than it looks. 

This is waterfall pose snd I can tell I’m improving because I can now keep my legs in a vaguely upward direction. 

Do stuff your bad at 💜
Some runs are amazing and some are just grinders. Some runs are amazing and some are just grinders. There are a fair few grinders in summer 😜

But like misbehaving children it’s not like you love them any less 💕
Best of intentions to get an early start today but Best of intentions to get an early start today but I had a few last minute Learn to Run things to do, because we start tomorrow! (You can still sign up at any stage today)

But there is something to be said with finishing in full sunlight at your back. 

16km long run today and I’ve hitting a running upgrade next week returning to 6 days per week, which is exciting!

Speaking of Learn to Run if you’d like me to pop in later and do a live answering questions just let me know and we’ll do it 💜
The convenient thing about having a 5km run on a S The convenient thing about having a 5km run on a Saturday is it’s #parkrun day!

It’s an easy effort run for me but today I spiced it up by turning it into an easy progression run. 

This is a fun one for you to try: 

1km at your usual very easy pace
1km at your easy to steady pace (usually about 20-30 seconds per km faster or about 10bpm higher than the last km)
1km at your steady pace (usually about 10-20 seconds per km faster or 10bpm higher than the last km)
1km 
1km at your moderate pace (usually about 10-15 seconds per km faster or about 5bpm higher than your last km)
1km at just under your tempo pace (usually about 5-10 seconds per km faster or about 5bpm higher than your last km)

I love it because you ease into it very slowly and it never feels like hard work. 

And perfect start to the weekend!
It's a thing right? You start off so well, and the It's a thing right? You start off so well, and then things just kind of fade bit by bit and then all at once.

This is definitely the number one thing people talk to me about when they start Learn to Run.

In this episode of the podcast I'm talking about why this happens and what you can do to be rocking that new habit of yours many months into the future. And somewhere in there I wander into getting a bit vulnerable about quitting alcohol.

I apologise for the audio quality. I can't use my podcast microphone because the kids have stolen my mouse. Trust me, the two things are connected. 

{link in bio or podcast on your favourite podcast app}
It’s all about the story you tell yourself. Th It’s all about the story you tell yourself. 

This morning I got up early enough, but I had a coffee, sorted out some intro stuff for a new run club member and had another coffee, played with the cat. 

I could have said something negative to myself about how I’m incapable of getting out the door without an epic level of procrastination but instead I said ‘enjoy these late starts while you still can with holidays’. 

I drove down to where I was running and it was quite warm (no surprises!) I could have talked myself out of the workout, or told myself off for leaving it so late, or told myself how much it was going to suck because it was hot and humid. Instead I said to myself ‘this is good, muscles will be nice and warm for fast running. Heat doesn’t slow you down when the workout is under 30 minutes.’

At a certain point there was some construction on the footpath and I had to pause to go around. I could have said ‘this workout doesn’t count because I’ve had to pause in the middle of it’ but instead I said, ‘you’ve had a bit of extra recovery - you can blast through these last two intervals’

Tell yourself a good story, and you’ll believe it.
Beginnings are liberating, if you allow them to be Beginnings are liberating, if you allow them to be. New newsletter now out. You can check it out and subscribe via the link in the bio.
It can be tempting to think new is better, when of It can be tempting to think new is better, when often it’s just new. 

Easy to do this with training too! When results are slow coming and improvements seem incremental or flat - the immediate gratification part of your brain wants to change EVERYTHING. Which leads to two problems one is a lack of consistency which is what is going to lead to where you want to go. And worse, even if some things do improve if you’ve changed ten things you can’t possibly know what worked. 

There is a place for making changes, and testing out things one at a time. But not if it’s because really you are just looking for a short cut or a magic bullet: there isn’t one. 

I’ve absolutely been guilty of this with shoes! Always looking for the perfect easy run/long run shoe even though I already found it. This time instead of trying out something new I bought a new pair of my old faithfuls and am reminded that the only thing I need to do is pray they never stop making them.
I might be biased but the best part of yoga is the I might be biased but the best part of yoga is the nap at the end.
The biggest mindset shift I had was a few years ag The biggest mindset shift I had was a few years ago. 

I love running, so I never thought of it as a punishment, but I did think of food as a reward. Some of it is so ingrained. Do hard things - get your metaphorical cookie at the end. Your prize! 

And you know for most of us I don’t think it’s about food at all! It’s just how our parents expressed love and care when we were little and it’s socially often how we celebrate. I still remember the special meals I got made when I was sick, or the breakfast that was made for me during HSC exams. 

You can forget it’s not the food that is the reward, it’s the connection to people who love you. 

Anyway I was about 6 months or so into nutrition coaching and I had my lightbulb moment: how can something be a reward if it makes me feel like crap and takes me away from my goals? So that day I celebrated by buying new shoes instead of a doughnut 😜

But like everyone, I slip back into old habits when things are stressful and I forget those things I learned. 

It’s good to be reminded that rewarding my body is about feeling good everyday, not just in a moment.
When you aren’t quite sold on this whole back to When you aren’t quite sold on this whole back to work business yet. 

Also one of the pitfalls of coming back from a weekend away is now I apparently have to make my own coffee. WHAT?!

If you are also looking to get organised, I have a few tips

🌟 Write down daily, weekly, fortnightly, monthly and long term tasks, this helps to make room for all the things, not just the immediate ones. 

🌟 Schedule in buffer space around things so you don’t throw out your whole day if one thing goes long. Not to mention you need to not be ‘on’ or have every second scheduled. 

🌟 Be willing to troubleshoot! If somethings not working, chances are it’s not you it’s just something isn’t working for you or something is getting in the way. 

🌟 Do schedule things that are for you like running or lifting or yoga or wherever it is. You are important too, not just the things you do
For every husband who has ever looked at the activ For every husband who has ever looked at the activewear collection and wistfully said ‘but when will they make stuff for men?’ 

PRAYERS ANSWERED! Thank you @runfastergear
There are so many things you can remember about a There are so many things you can remember about a race, so many things that make it important or personal or purposeful. 

Rarely any of those things are times or PBs, but without them, you wouldn’t get some of those parts of the experience that you do hold close. 

#runningcoach #runningcoaching #runningcommunity #runningaustralia #womensrunning #womensrunningcommunity #operationmove #opmovesisterhood #resolutionrun #brisbanerunning #5km #5kmrun #runnersofinstagram  #runningmotivation #trainingmotivation
Load More... Follow on Instagram

As seen in

  • About Me
  • Contact me
  • Sitemap

Site Footer

  • Facebook
  • Instagram
  • Pinterest
  • Twitter
  • YouTube
  • About Me
  • Contact me
  • Sitemap

Copyright © 2021 Operation Move · All Rights Reserved · Powered by Mai Theme

Try out Run Club! Free for the first 14 Days. Dismiss