Step-by-step Guide to setting up a Home Gym

We are now into the next step of setting up a Home Gym.

Step 3: Laying the Foundation

Weights slamming, Dumbbells dropping are the most common things to happen when working out. It almost became a habit of every gym-ers. However, in a Home Gym, drooping the weights on the ground would mean great damage to the tiles, huge amount of noise produced, and of course, getting complaints from the neighbor below.

In order to solve these issues and yet being able to keep this "habit" of dropping weights, we would need to have a good cover to the floor of our Home Gym. There are many types of gym mats available in the market. From Horse Stall mats to kids play foam mats. The price would vary from one type to the other. If you have the budget, Horse Stall mats would be the best choice in terms of protecting your floor and reducing the amount of noise. However, if you are on a low budget, the kids play foam mats are the way to go. These are not only cheap, but definitely serve its purpose. I am using these mats for my Home gym too.

The Kids play foam mats can be found in many stores, from toys stores to stationary stores, these are sold at low price( 4 pieces at around $25-$30). And it comes in many different colours too.

These interlocking mats ensures that there will be no gaps in between any two mats, thereby not allowing even a tiny piece of weight to get to the floor below.

Lay the mats on the Home Gym floor area where all your heavy weight equipments will be on,. ( And of course, on the area which you will be dropping your weights on).

The floor mats would definitely be an important addition to your Home Gym. It not only protects your floor from scratches or any other possible damage from the weight lifting equipments, but also reduces the noise from the dropping or weights.

Thats all Folks, Stay tune for the next step in the Step-by-Step Guide to setting up a Home Gym.

Happy New Year in advance!!!

Step-by-step Guide to setting up a Home Gym

Hi guys!!!

Sorry for the long time gap from the previous post!!!
Let us continue with the Step-by-Step Guide to setting up a Home Gym.

Step 2: Deciding on the Equipments

After deciding on the area for the Home gym, the next thing we need to do is to decide on what are the equipments that we will have in our home gyms, will these equipments be able to fit into the space area that you have?

To answer these questions, ask yourself, what is my goals? Are you going for a "cardio" like gym, or a "Weight Room" kind of gym. Of course, if you are able to combine these two into one home gym, that will be perfect. We will be focusing on building a Weight Room Home Gym.

Purchase the Essential equipments that you will need for a good home gym. As mentioned in our earlier posts, the essential equipments include, a weight bench, barbell, and a set of Dumbells. Of course, if its with your budget, include in a Chin-up/dips station and a squat rack too.

From the above pictures, it does look like thats alot of equipments to squeeze into such a small area that I have for my Home gym!!! but with abit of planning and arranging, all these can fit into my room, without obstructing me when I am working out.

After choosing and purchasing the equipments, you are all set to start setting up your Home Gym. The important points and things to take note of while setting up your Home Gym will be released in future posts of the Step-by-Step Guide to setting up a Home Gym.

Stay Tune Folks!!!!

Step-by-step Guide to setting up a Home Gym

To all Singapore Home Gym supporters,

Sorry for the long wait, new posts are coming your way!!!

The "Step-by-Step Guide to setting up a Home Gym" will be released over a few posts, some may be a no-brain er, but are definitely important points to look out for when setting up a Home Gym.
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Step 1: Marking out the space for the Home Gym

The first thing that comes to people's mind when planning to set up a Home Gym would be, do I have the space for the set up?

The answer is YES!!!! Thats the reason why we are having this Step-by-Step Guide to setting up of a Home Gym. All it takes is abit of planning and arrangement and you will have your very own Home Gym.

Therefore, first decide on the area of the house/room that you would like your Home Gym to be at. Mark out the space area.

Many of us lives in HDB flats, some have their own room, while others don't. For those who have a room to yourself and planning to set up a Home Gym, all you need is to have a free space area of  around 1.8m x 2.1m ( a little space area around the room would be good for storage of little items). YES! you saw it right, all you need is just a small free space area for the whole set up. Take a look at the picture below, that's the free space area that I have in my room.

With that small space area that is available for me to build my Home Gym in, how many piece of equipments can I put into it? Stay tune for future posts to elaborate more on this.

Before that, it time to make sure that the area is spic and span ( or at least clean). Time for some vacuuming!!!

More posts on the "Step-by-Step Guidance to setting up a Home Gym" in the near future.

We're Still Here!!!!!

To all our supporters,

Our Blog is still alive!!!!!
We are in the midst of taking pictures and information for our new posts!!!
Next up, stay tune for Step-by-Step guide to building a Home Gym which will be release in a series, over a number of posts.

Regards,
Singapore Home Gym

Motivation

Having a Home Gym has its own millions of advantages, like save travelling time, no more queuing up to use a certain piece of equipment, no restriction on the volume of your shouting and screaming, and most importantly, having a Home Gym means anytime, in any attire!!!!

Many may say that they do not feel the motivation to work out at home, going to a commercial gym and seeing fellow gym-ers hype them up and gives them the extra motivation to work out.  However, as a guy who rarely visit a commercial gym expect for on some occasions with my friends, I am certainly in love with my Home Gym and looking forward to building it into a professional looking gym.

Ever since starting the Home Gym from just a pair of dumbbells, I fell in love in working out. From a pair of dumbbells, to with a weight bench, then the chin-up/dips stations and the squat stand, of course, not forgetting the weight plates to come with it. A full body workout is definitely possible with a Home Gym. With the addition of a squat stand, heavy squats are now possible. The chin-up/dips station is another good addition to my collection, sometimes you don't even find a dips station in a commercial gym.

With the door of my room closed and the volume of the speakers blasted up, that's the start of the workout. A nice cold 100 plus to replenish the energy lost during the workout, I can even surf the internet during the rest time between sets. Some videos below to share with you guys. It acts as an extra "hype-up source" before my workouts.

 
Please continue to support our blog!!!
Next Post: Process of setting up my Home Gym

My Home Gym Arrangement: Legs Workout

The main equipments used during Legs Workout includes, The Squat Rack and the Leg Extension. Within a small area, we have to make sure we have enough space for the positioning of the squat rack so that there is no obstructing while executing the squats movement. The Legs Extension which is attached to the weight bench would take up a pretty long "length". Therefore, the positioning of the equipments within a small area is very important. Read on to find out how the equipments are being arranged in my Home Gym for a Legs Workout.

My Legs Workout routine is as follows:
1) Squats
2) Barbell Calf Raise
3) Legs Extension
4) Dumbbell Lunges

The Home Gym equipments are arranged as seen in the pictures below.

Legs Workout Arrangement View 1

Legs Workout Arrangement View 2

The equipments are in this arrangment for the first 3 exercises. Afterwhich, for the Dumbbell Lunges, the squat stand are moved to one side. The exercise is then able to be executed with much space.The above post covers how a full Legs Workout can be carried out in a Home Gym with simple equipments.

Next post will be on the last body part, the back.........Stay Tune!!!!

My Home Gym Arrangement: Shoulders Workout

The arrangement of equipments that you see in a commercial gym is pretty much the same as for a chest workout. However, in a small area Home Gym, things will be a little different. Read on to find out how the equipments are being arranged in my Home Gym for a Shoulders Workout.

My Shoulder workout routine is as follows:
1) Seated Barbell Military Press
2) Seated Dumbbell Military Press
3) Dumbbell Front Raise
4) Shoulders Shrugs
5) Bent Over Lateral Raise

The Home Gym equipments are arranged as seen in the pictures below.

Shoulders Workout Arrangement View 1

Shoulders Workout Arrangement View 2

From the above, The Barbell Presses are done in this arrangement. After which, the Squat Stand are remove for the Seated Dumbbell Military Presses and other exercises which do not require the Squat Stand. The rest of the exercises are done with the Weight Bench in the same arrangement.

The above covers how a full shoulders workout can be carried out in a small space area Home Gym.

Stay Tune for more posts on different body parts workout in a Home Gym.

My Home Gym Arrangement: Chest Workout

From the previous post, you can see how all the gym equipments are being arranged when not in use. So how are the equipments being arranged for use during a chest workout?

My chest workout routine is as follow:
1) Barbell Flat Bench Press
2) Dumbbell Flat Bench Press
3) Dumbbell Inclined Bench Press
4) Dumbbell Flyers
5) Dips

In order to carry out the workout routine, the gym equipments is arranged as seen in the picture below.

Chest Workout Arrangement View 1

Chest Workout Arrangement View 2

As you can see, the whole chest routine can be completed with this arrangement. There is no need to re-arrange the equipmments for different exercises.
The Bench exercises are carried on the bench. For Inclined Bench Press, all you have to do is to adjust the incline level of the bench. The dips are done on the Chin-ups/Dips station at the corner of the room. Weight Dips can also be done with a weight plate in between the legs.

The above covers how a full chest workout can be carried out in a small space area Home Gym.

Stay tune for more posts on different body parts work out in a Home Gym.

My Home Gym, anytime of the day, any attire you are in

 The picture below shows my Home Gym, started setting it up 5 years ago. The equipments have been bought piece by piece, starting with a single dumbell to what you see in the picture below.

My Home Gym, a workout any time of the day

   Below is the list of items in my home gym:

1. Weight Bench
2. Squat Stand
3. Pull-up/Dips station
4. 2 pairs of Dumbell handles
5. 1 Barbell
6. 1 Ez bar
7. 2 x 10kg weight plate
8. 8 x 5kg weight plate
9. 10 x 2.5kg weight plate
10. 8 x 1.25kg weight plate
11. 2 x 0.75kg weight plate
12. Weight tree
13. 8kg medicine ball
14. Abs Roller
15. Push-up bars
16. 2 x mirror
17. 1 pair of gym gloves
18. 1 weight lifting belt
19. 8 x floor mat   
20. 1 x Resistance Band

The total cost of the home gym is around $1200.

More pictures of my home gym will be posted in future posts!!!!

These include my home gym arrangement for chest workout, shoulders workout, back workout and legs workout.

Get Your Home Gym Featured in Singapore Home Gym!!!

Got your own home gym? Be it a small mini one or a home gym with big machines, send us pictures of it now and get it featured on Singapore Home Gym, singaporehomegym@hotmail.com!!!!

Stay Tune for post on my home gym pictures!!!! Coming Soon!!!!

Chin-up/Dips Station

A Chin up and Dips station as the name suggest is a combination of a chin up and dips station. It is a two-in-one equipment which is a very useful addition to your home gym. The chin-ups and dips are said to be two out of the big four’s exercises to do. The equipment can also be used for hanging leg raises, which is a great ab exercise.

The picture below shows a chin-up/dips station.

There are several types of chin up/dips station sold in the local market. Some will have the chin up bar and the dips station on the same side, some may have the two facing opposite side. It will be better to get one that have the chin up bar and dips on the same side, as the equipment can be put against the wall when using for either purpose. There is no need to shift the equipment out to do either the dips or chin up. The one with the chin up bar and dips station on opposite sides may also take up more space, which is less preferred for a home gym. Also, when choosing a chin up/ dips station, be sure to look out for those which are stable.

Stay tune to Singapore Home Gym Blogspot for more posts!!!

Product Reviews

Get Your Home Gym Products reviewed on Singapore Home Gym!!!!

Calling all local sellers and suppliers of home gym products!!!
Looking for a platform to advertise your home gym products?
Looking for a website to have a detailed review of your products?

Look no further, contact Singapore Home Gym at singaporehomegym@hotmail.com for more details now!!!

Working out with the Essential Equipments

From the previous posts, we know that the essential equipments consist of the weight bench, a pair of dumbbells and a barbell with weights. So what are the work-outs that you can do with just these 3 equipments?

Singapore Home Gym will provide you with a list of exercises that you can perform using these 3 equipments.
The exercises will be split into body parts.

Shoulder:
Dumbbell Presses on the weight Bench
Barbell Military Presses on the weight Bench
Side Lateral raise with a pair of dumbbells
Standing Military Press with barbell
Shoulder Shrugs with dumbbells
Front Raises with a pair of Dumbbells
Bent over side raises with a pair of dumbbell

Chest:
Barbell bench press
Dumbbell bench press
Dumbbell flyers
Incline Bench Press
Decline Bench Press

Back:
Deadlifts with barbell
Bent-over rows with dumbbell
One arm rows with dumbbell

Legs:

Squats with barbell
Squats with dumbbells
Leg Extension with weight bench
Leg Curls with weight bench

Arms:
Barbell curls
Dumbbell Curls
Triceps Extension with dumbbell
Hammer curls with dumbbells
Triceps Skull Crush with barbell and weight bench

Abs:
Crunches on the weight bench
Sit-ups on weight bench

The above is a list of exercises that you can perform with just the essential equipments. Its a head-to-toe workout!!!! Less equipments does'nt mean less work-outs!!!

Squat Stand

With the essential equipments in place, there are other equipments that you can purchase if there is extra budget for the home gym. An item that would be very useful and a good addition to your home gym would be a Squat Stand.

Why a Squat Stand?
The Squat Stand enables you to do leg exercises such such squats, lifting a barbell from standing position etc. Many of you may ask why not a Power Cage or a Squat rack, the answer is as follows, a Squat Stand takes up lesser space. A typical home gym would need to put in as many equipments as it can within a small area. The Squat Stand can be put at the side of the wall. One important feature to look out for is the safety bars on the Squat Stand. Not all Squat Stand comes with the safety bars, therefore, it is important to look out for this when purchasing a Squat Stand. A normal Squat Stand would be able to handle up to 150kg of weights. Therefore, it is a safe and useful equipment to have when used correctly. The market price of a Squat Stand would be around $200 to $250.

Space Area Available

Space Area Available


Most of us stays in a HDB flat. The area available for us to build a home gym may be just half a room size, or perhaps 3m X 3m. The following post will provide information on how you can build your home gym in order to maximize the use of the space available.

When you are not working out, all the equipments can be arranged in a compact manner, side by side to each other. This provides a neat and tidy look to the home gym. However, when working out, we would need to arrange the equipments to enable us to do the exercises that we want. 

For example, if its chest day, we will be using mainly the bench, barbell and dumbells. You can place the bench in the middle of the space area. This is where a normal 1.5m barbell come sin handy instead of a standard Olympic size barbell. A 1.5m barbell allows a bigger range of workout area.

After workout, just place the bench towards one side of the space(wall), this will make your room or the home gym area much neater. If you have other equipments like a squat rack or a chin up plus dip station, you can move them out of the room if you are not using them for that particular workout. It will be hard to move around with all equipments in the area.

A weight tree in this case would also be a good addition to your home gym collection. It enables you to rack up the weight plates instead of lining them flat on the floor, which will take up a much bigger space area.

Stay tune folks, Future posts will be talking about the different exercises that you can do with the essential equipments mentioned in previous posts.

Singapore Home Gym All in One Service!!!!! FIRST IN SINGAPORE!!!!!

Singapore Home Gym All in One Service

Qn: What is this service about?

Ans: Singapore Home Gym is proud to bring to you it’s very own All in One Service. This service includes the sourcing of the cheapest home gym equipment, the purchasing of the home gym equipments and the arranging and designing of your very own home gym according to your needs and space available.

Qn: How does this service work?

Ans: Customers who are interested in building a home gym but do not have the time or knowledge to execute it can approach Singapore Home Gym at singaporehomegym@hotmail.com . A service form will be send to you.  After the completion of the form, simply send it back to singaporehomegym@hotmail.com .

Upon receiving of the service form, Singapore Home Gym will contact the customer. A visit to the designated home gym location can be arranged (as per customer’s request).  This visit is to allow Singapore Home Gym to have a better vision of the location and the space available. Singapore Home Gym will also recommend equipments suitable for customer’s training goals.

Singapore Home Gym will start sourcing for the gym equipments needed for the set-up according to the budget stated in the service form by the customer. After which, a quotation for both the gym equipments and the Service charge will be forward to the customer for his/her confirmation of the service.

The equipments will be order from online sites, suppliers (local and overseas) or local sellers. Singapore Home Gym will ensure that the equipment is being purchased at the lowest price from any of the above mentioned. The equipments will be delivered to the customer’s home gym location by the seller.

After the equipments have been delivered to the home gym location, Singapore Home Gym will arrange a day with the customer to carry out the arranging and designing of the home gym at the designated location.

*No Service charge 

*Only Upon agreement from both parties, Singapore Home gym will purchase the required equipments.

*Equipments purchased differs base on different customer’s needs.

Budget for the home gym set-up

Budget


This post will be targeted more towards student gym-ers, who have a budget limit for the purchasing of home gym equipments. (for the rest, this post is also suitable for you, haha who wont want to save more rite???)

From the previous post, the essential equipments consist of the weight bench, a pair of dumbells and a barbell. The most expensive equipment of the three, will have to be the weight bench. Depending on the brand and manufacturing country, the price varies from around $150 up to a few hundred dollars. However, for students who are tight on budget, a bench around the price range of $150 will be good enough and its will be able to last you for years. I had a $180 bench with barbell support and I have been using it for around 5years.

A pair of adjustable dumbbell(10kg) would cost around $40 to $50 dollars. A piece of weight plate would cost around $2.90 to $3.50 per kg. You can first get a basic 10kg dumbbell set and then purchase more add-on weights when you have out worked the existing weights that you have.

A normal 1.5m barbell cost around $30 to $40 dollars in the market. A bar is a bar, so try to get the cheapest that you see in the market.

The above three equipments will cost a total of about $250 to $300. And it is definitely a good investment. when you have extra cash, you can start to purchase other home gym equipments to further improve your very own home gym.

Please note, it would be cheaper to purchase these equipments from a local online store rather than a retail store, as online stores do not have rental fees, bills and other expenses included in which make their equipments more expensive. On top of that, most of the online stores provide home delivery!!!

Stay tune folks, more posts in the near future, more elaboration on the points to take note off when building a home gym.......

The Essential Equipments

The Essential Equipments

Having seen those bulky and fancy machines and the free weights section in the gym, what are actually the essential equipments that i need to build a good home gym?

Continue reading to find out what you really need for a full body workout.

For those who are just starting to work out and looking to build a home gym, i would recommend the following items.

(1)  An adjustable weight bench with barbell support

(2) A pair of adjustable dumbbells (with weight plates of 1.25kg, 2.5kg, 5kg)

(3) A normal size 1.5m barbell ( a 1.5m barbell will be more suitable for home use as you would not want to swing a Olympic size barbell and hitting the stuff in your house)

The above items are what I strongly recommend to be on top of the “To-Buy-List” when building a new home gym. Of course, more equipments can be purchase if its within your budget, or when you are looking to expand your home gym into a more advanced training environment.

(1)  An adjustable weight bench with barbell support

Why do I recommend a adjustable weight bench with BARBELL SUPPORT instead of a normal      adjustable weight bench WITHOUT barbell support. The answer is simple, you can use the bench with barbell support for both barbell bench press and dumbbell bench press. You save money in the long run. Instead of getting just a bench without barbell support which you have to start thinking how you can do barbell bench press with it.

An adjustable weight bench allows the flexibility of adjusting the angle of the back rest. Therefore, you can do incline, flat and decline presses on the same bench. By adjusting the backrest to near 90 degrees, you can do shoulder presses on it.

There are weight benches in the market that comes with a leg extension attachment. It would be a extra bonus to the weight bench, as you can perform leg exercises on the weight bench. However, this is just a “bonus” feature to the weight bench and it is not necessary.

I will include in a list of the exercise that you can perform using the weight bench in future posts.

(2) A pair of adjustable dumbbells (with weight plates of 1.25kg, 2.5kg, 5kg)

A pair of adjustable dumbbells allows you to vary the weight you need for different exercises. For example, for dumbbell bench press, you need a pair of 17.5kg dumbbells, where else for shoulder presses, a pair of 12.5kg dumbbells. The adjustable dumbbells gives you the flexibility to vary the weight allowing to your strength for different exercises.

Rubberised weight plates will preferred as it do not rust and it provides a quieter workout session ( when the weight drops!!!)

A post on the different exercises you can perform with a pair of dumbbells will be post in the near future.

(3) A normal size 1.5m barbell 

A normal size 1.5m barbell will be able to hold a normal weight plate with hole diameter of about 2.55cm. The normal size barbell is much light and shorter than a Olympic barbell. A shorter barbell will be more suitable to be use in a home gym, as you wouldn't want a 2m barbell to knock into stuff around your house while trying to place them into position or while doing barbell military press!!! 

Hope the above elaboration adds on to your knowledge in building a home gym. 

Stay tune for more post on the different exercises you can perform with just the above equipments!!!!

Singapore Home Gym's First post!!!!!

This is the very first post from Singapore Home Gym.
This site is set up to provide people who wish to build up a home gym but have little knowledge on the equipments to get, and what does a good home gym requires. This site provides all the information and knowledge you need to know before purchasing equipments for you very own home gym.

So, lets kick things off!!!!!

Here are three points that we should take note of while designing a home gym.
1) The essential equipments
2)  Budget
3) Space area available

1. The Essential Equipments

We always see lots of fancy machines or equipments in a commercial gym. However, with a budget and space constraint, are we able to get them all?

Therefore, it is important to know , which is the equipments that you really need for your home gym, with the essential equipments, you will be able to work out every part of your body without having to purchase those bulky and fancy machines!!! Stay tune for more posts on which are the essential equipments that you need.

2. Budget


Many 'gym-ers' dream of having a home gym where they do not need to queue up to use the weights, they are scream at the top of their voice while working out, and also work out in their own comfort area, home. However, the cost of the equipments will cost you a bomb!!! therefore, it is important to set a budget for the equpipments. A basic bench would cost around $150, a pair of dumbells around $80(depending on the weight), and a normal barbell around $50.

3. Space area available


Many Singaporeans live in HDB flats. Given a normal room, how do you maximise the space avaliable and squeeze in all the equipments into a room where you need to study and sleep in?
Before purchasing the equipments, make sure you measure the area of the space that you plan to have it for the home gym.  More posts will be written on how you can re arrange the equipments in order to maximise the space available. Stay tune!!! haha

Stay tune folks, more post will be updated to elaborate on the 3 points mentioned above!!!!

Singapore Home gym, your one-stop information center for building a home gym.

Here's a video to get your mind all hype up for training.....