August 15, 2020 6 min read

There is no time like the present to get your upcoming home gym set up, and ready for action. Whether you are starting from scratch, or the old dumbbell weights are due for an upgrade. Sports Power Geelong has all you need to get started. With different weight sets ranging from hand weights to dumbbell weights to full weight sets, the only limit is your imagination.

Now that you have somewhere to get your equipment, you need to know how what to use, and how to use it. Home gyms are extremely ideal for those who are worried about their form and ability, it is the perfect environment to learn and become familiar with different types of exercises.

Weightlifting at home can be slightly dangerous without correct knowledge on what to lift, and how to lift it.

First, you want to choose a point of focus. This can include your arms, back, chest, shoulders, core or your legs and hips. Starting simple and having a plan is ideal when starting out, this enables you to focus on key areas and allows you to get the hang of weightlifting before you start raising the kg’s on your weights.

Once you have chosen your focus area, you ideally want to find out how much you can lift, the best practice is to do a 10 reps of any workout (covered later on), you should be able to do 10 reps comfortably, while feeling some difficulty towards the end of the set, although not so much that you are straining your muscles or having to hold your breath to finish the sets. If you are able too comfortably complete 3 sets without straining yourself or breaking form, you have found your ideal weight. Do not expect to be lifting very heavy weights especially if you are just beginning, start small and gradually work your way up.

Now we choose the exercise. Depending on your area of focus you will want to have the right equipment to get the most out of your work out.

But before we get onto the exercises, be sure to include a warmup before every workout. Nothing is worse than having to have a break for weeks from an injury, all because you didn’t to warm up. Ideally some light stretches, and movements should do the trick but if you like to be on the safe side, a small jog or some skipping is also a good idea to get going.


Arms
We will begin with the arms. In the most basic sense, your arm muscles can be split into three main areas. 1. Your bicep, the combination of muscles that lies on the front of your upper arm, between the shoulder and the elbow. 2. Your triceps, the muscles on the back of your upper arm between the shoulder and elbow. 3. Your forearm, the muscles on the lower arm, from your elbow to your hand. Arm workouts are often one of the best in terms of difficulty and visible results, plus they can often be done effectively with little equipment.


Bicep - Bicep curls
Equipment: dumbbells
To start off we have the simple yet effective bicep curl. Begin by holding a dumbbell in each hand, arms down by your side with your palms facing towards your thighs, as you lift the dumbbells towards your chest you want to rotate your hand so your thumbs face outwards while your elbows remain as close to your sides as possible. The bicep curl, as it says in the name, is a great bicep workout that is both relatively easy and very effective, and is great for beginners, yet continues to be effective for more advanced workouts.

Triceps - Dumbbell kickbacks
Equipment: bench, dumbbells
Using our dumbbells, we can do a dumbbell kickback to work on our triceps. Start by placing one knee and one hand on a bench while keeping your back in line with the bench, keep your arm in line with your shoulders, and your knee in line with your hips with your other leg planted on the ground
beside it, in your free arm while holding a dumbbell, bring your upper arm in line with your body, and keep the dumbbell up towards your shoulder, now slowly extended your arm bringing the dumbbell down past your leg and up so it is parallel with your body, then follow the same motion in reverse to get back into the starting position, and repeat. Although slightly more difficult, this exercise is best to work your triceps and again requires little equipment to do so.

Forearms - Wrist curl
Equipment – Bench, Barbell
Highly underrated forearm workouts are actually very important to your overall strength and can hinder your ability to build strength in other parts of your body, the strength in your forearms provides you with the grip you will not only need to lift weights but grip just about anything in your everyday life. The wrist curl is very effective at gaining the extra forearm strength. Begin by sitting on a bench while slightly leaning forward. While holding a barbell, lean your elbows and forearms on your thighs while your hands hang over your knees, keep your hands open so that your palms are facing out and the barbell can roll down to your fingertips. Now curl your wrists up while keeping them in contact with your knees and bring the barbell up so your hands are now in line with your forearm, then slowly roll your wrists downwards and let the barbell roll back into your fingertips so you are in the starting position. 

Tip: With almost every work out, you want to avoid quick movements as this often has less effect on the muscles and can lead to serious injury, just keep in mind that ‘slow and steady wins the race’.


Back - One Arm Dumbbell row
Equipment: dumbbell, bench
The one arm dumbbell row is a great exercise to strengthen both the upper and lower back. Begin by resting one knee and one hand on a bench in a similar fashion to the dumbbell kick out, instead of raising your arm that’s holding the dumbbell, keep it straight so it is parallel to the floor and in line with your arm that is on the bench, now pull the dumbbell up towards you so that your upper arm has past your torso and the dumbbell is touching your torso, slowly lower the dumbbell back down to straight arm position and repeat. Make sure that you lower the dumbbell slowly as this works your back muscles more and could cause injury if done otherwise.

Back - Barbell row
Equipment: barbell
The barbell row also works the upper and lower back. Begin this by bending over so your back is almost in-line with the floor and your knees slightly bent. With straight arms, hold the barbell with the your palms facing your body, slowly lift the barbel while maintaining the bent over posture so that the bar reaches your stomach, keep your forearms straight and tuck your shoulders to ensure you are using your back, slowly lower the barbell and continue for desired reps.

Chest – Bench Press
Equipment: bench, barbell
The bench press is arguably one of the most known workouts, for good reason. It is one of the simplest yet most effective ways to build chest muscle. Simply lay on a bench holding the barbell above you, slowly lower the barbell towards your chest getting as close to, but without touching, then slowly follow the same motion back up.

Tip: If you are unable to get a hold of equipment, your typical pushup is a great alternative. Although it’s not as effective, it is a great way to work arms, back and chest all in one without needing equipment.

Leg and hips – Barbell squat
equipment: barbell
Legs and hips can be broken down into many different aspects, but to keep it concise we will generalize it. The barbell squat is effective on your glutes and quads. Start with the barbell resting on your shoulders behind your neck. Form is very important in a squat to both prevent injury, and get the most out of each rep. You want to keep your chest out at all time, and begin to lower yourself from your knees, however you want to make sure your knees and feet stay aligned at all times, lower yourself until your upper leg is parallel with the floor, then slowly rise back up. It is best to practice with just the bar first to get your form correct, then add weight as you get more confident.

Now you have the knowledge, all you need to do is to head over to https://sportspowergeelong.com.au/ and turn that dream home-gym into a reality, with a range of weights for sale, you are one click away from smashing your fitness goals, with both quality and comfort, all in the comfort of your own home.

Brad Edwards
Brad Edwards



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