If you thought working out effectively means that you MUST invest in a gym, then this article is for you. It is fairly easy and inexpensive to build a gym at home. But before you get all excited about this, make absolutely sure that a home gym is right for you. There are a few questions you must ask yourself. Are you highly motivated to work out? Are you finding the travel to the gym and back tedious and cutting into other aspects of your life? Does being in a group setting working out do nothing for you? Are you finding it difficult to accommodate several sessions a week at the gym due to the demands of your job? Do you think you are paying through your nose for your gym membership? If you have answered yes to all these questions, then building a home gym may be right for you. However, If you draw motivation from being in a group, enjoy being in a like-minded group discussing ideas and tips for training, find the gym adds to your social scene or lack the motivation to workout on your own then you must not invest in a home gym. The equipment might just lie around gathering dust only to be discarded years later!

Now, if you are ready to take the plunge then some space and a small investment is all you need. Lets get started.

Step 1: Decide where your home gym will be set up. Since space can be a constraint may times, plan for a small nook that can be a part of the rest of your home, maybe your bedroom or the living room instead of being tucked away in a spare or guest room. The more often you see the gym, the more likely you are to use it.

Step 2: Make it as appealing as possible so that you are motivated to use it. Keeping your home gym light and airy with good natural light makes it very conducive to being used to a maximum. Putting up pictures of celebrities who inspire you to reach your fitness goals goes a long way also. Keep the space clutter free and distractions except for the TV if you are planning to use it for the workout. Plants and music enhance the ambience beautifully. Mirrors according to me are at a must since paying attention to form is most crucial to avoid injuries. Mirrors also can make the home gym appear larger which in turn makes you feel less cramped during your training.

Step 3: Now let’s stock your home gym. Yes the idea of fancy bulky equipment sounds great but it may not be very practical for a home gym. Especially because you could reach your fitness goals easily with smaller inexpensive equipment. Here’s some of my must-have’s!

• Cardio: For cardiovascular exercise, doing jumping jacks, ‘suryanamaskars’ and jump- ropes(skipping ropes) are excellent for quick cardio. Just make sure to land light to avoid too much impact on your knees. For additional cardio, going for a run outside, taking the stairs or walking can be utilized.
• Strength and conditioning: Adjustable weights are great to use for weight training- you can chose the weights according to your goal- toning, bulking or strengthening. I love using resistance bands and resistance loops since they offer such a wide variety of exercises that can be done. Using varied resistances for different exercises can help you push yourself. If you have space, you could use stability balls, Bosu and TRX equipment as well. Balance discs are excellent for lots of different workouts as well.
• Recovery: Foam rollers, yoga mats and stretch ropes are essential to finish your workout. Without a proper cool down, you are basically inviting injuries and also sabotaging your next workout. Foam rollers are such a versatile tool that you could even use it as a part of your workout to do your core training and strength training.

Start with these basics and as and when your goals change you could keep adding more equipment being mindful to space. The last thing you want is a home gym cluttered with tons of equipment making it appear cramped and eventually gathering dust!

Step 4: Figure out your workout routine. This might be harder that you thought. Functional training, crossfit, TRX etc are the options to choose from. Since having a certified fitness trainer is very important when you begin your fitness journey, you should consider doing a session or so to understand proper forms of exercises. The fitness trainer can also design a program for you that suits your goals. If you have any painful niggles, speak to your sports physiotherapist before beginning any fitness routines. I am not a big proponent of online workouts but if you do pick an online fitness routine, do some research on the credibility of the instructor. Only a well certified trainer or fitness specialist is qualified to teach fitness routines so be sure to do your homework!

Step 5: Use your home gym. Now that you are all set up- go for it. Invite a friend, a like-minded buddy or just go for it solo.

Do you believe in the cliché No pain No gain? This probably depends on who you have heard this say or in what context. Pain means different things to different people. When I treat patients with spine or sports injuries in the clinic, I often ask what kind of pain they have. Yes – what kind of pain- because different kinds of pain mean different things. For example soreness is vastly different from constant dull ache whereas dull aching pain is very different pain from sharp shooting pain. This helps me identify the nature and the source of pain. A majority of people know the type of pain they are experience but there are some who have trouble determining whether they have muscle soreness or pain. This is a critical thing to understand if you work out.

Traditionally No pain, no gain is an exercise motto that promises greater value rewards for the price of hard and even painful work. In relationship to fitness training, this phrase first originated in the early 1980s. Since then, people have adopted the idea that in order to gain any benefit from their fitness exercise program, it needs to hurt and perhaps even hurt badly. This is farthest from the truth. In fact, if you experience pain after your exercise routine and still continue to exercise in spite of the pain, you may be traumatizing your joints and muscles which may lead to further injury. 

Frankly instead of “No pain No gain”, the saying should be “No soreness, No gain” or “no discomfort, No gain. But this doesn’t rhyme and that’s probably why the saying exists as it does. While soreness is a natural response to exercise, actual pain is a sign that something somewhere is wrong and needs to be addressed. Exercise releases endorphins, relieves stress, increases energy levels, aids sleep, and enhances the ability to enjoy recreational activities. A solid workout can leave you feeling great all day long after it’s over. It’s not supposed to feel soothing; exercise works because you place your body under stress and it strengthens itself to prepare for the duress of your next workout. While you’re doing it, it should feel uncomfortable but it shouldn’t be unbearable and it shouldn’t feel painful.

So if you believe that without pain your workouts are useless, you might continue to damage your joints and muscles leading to injuries. Pain is a sign that your body is giving you signaling that some damage is either being done or already done. While working out you want to do reps till you fatigue but not to the point of pain. Working out should be uncomfortable; if the workout is too easy then you may not be getting the exercise benefits you desire. However, working past that point is dangerous- you may be damaging tissues! Aching, soreness and fatigue are normal signs of a good workout. In fact if you don’t have soreness after a workout you may not have pushed enough. Sharp, stabbing, grinding pains are the bad kind of pains that you want to sit up and take notice.

Anyone who wants to seriously follow an exercise regimen should keep in mind that pain is not necessary for a successful workout. A good rule of thumb to follow is: if it hurts, don’t continue to exercise. I know of several injuries that originated from a great workout going overboard. Even slight pain or swelling of a joint is an indication that the joint needs rest. If the pain persists for greater than 48 hours then you should consult a doctor.

Exercise should be a fun activity that you enjoy doing, not one that leaves you in pain. It should challenge your muscles and joints to greater strength and flexibility and yet be comfortable enough so that there is no pain.

So the next time you work out, listen to your body. Enjoy the soreness but be alert and mindful of pain.