Buying the best home gym equipment for F4X training can be a bit of a daunting task. There are so many brands and types of exercise equipment available that often it is hard to know what you need and what you don’t.
I am going to assume you will be using the Old School New Body’s F4X training system for your workout. If you are using a different training system many of the recommendations here will still hold true, but I am going to zone in on the Old School New Body system. I would highly recommend going this route especially if you are over 40. Go to the Old School New Body official site and get it so you will better understand what in home gym equipment you will need.
The F4X training system is divided into three levels they are the lean,shape and build workouts. Most people get great results with just the Lean Workout. It is possible to do all the exercises with just dumbbells and they will actually give you better results than using a barbell.
You can go to a gym of course, but I think a lot of folks will find it easier to keep on track if they workout at home. It’s less distracting and you don’t have to drive to the gym which saves time and makes it easier to get your workouts done. So you will have to buy home gym equipment but in the long run it’s cheaper than a gym membership.
“The biggest mistake folks make when putting together a home gym is buying too much fitness equipment or things that are too complicated to use,” says personal trainer Jessica M. Bottesch, MA, LAT, CSCS, co-owner of Empower Personal Training in Durham, N.C. http://www.webmd.com/fitness-exercise/features/at-home-workouts-5-essential-items-for-a-home-gym
Choosing The Best Home Dumbbell Set
You will need to chose a dumbbell set for your workouts. There are basically two choices here and each have their own advantages and disadvantages and they are the:
- Dumbbell set with rack – these offer easy weight changes during an exercise routine but they can take up a lot of floor space.
- Adjustable dumbbell set – these are very compact and easy to store but the downside is you have to pause and change weights during your exercise routine.
For my in home gym I prefer using adjustable weight dumbbells because they use less space. There is a rest between sets in the F4X training system too, so changing weights between exercises is really not a big issue.
Another option would be to buy a barbell set. These will come with the weights and a long bar and two shorter bars for your dumbbells.
As far as dumbbell weight goes, if you’re a guy, just starting out you will probably want at least 2 50 pound dumbbells and women can usually get by with 2 25 pounders. With the F4X system heavy weight is not really needed because the training density is so high.
But as you advance you will add weight. The most weight will eventually be used on squats because your leg muscles are the largest. Most of the exercises you do will use much less weight than these. A lot depends on you and your strength level and training goals so it is hard to give an exact amount of weight.
Do I Need A Workout Bench In My Home Gym?
You can probably get through the Lean Workout without a home gym bench, but it would really be a good idea to have one. This is especially true if you have back problems. There are some alternate exercises for folks with back problems that make use of a weight bench.
If you decide to buy a bench make sure it is an adjustable weight bench and not just a flat bench. You will use the incline position the most but the decline position is great for ab exercises.
Some other things you will need to think about are what level you want to take your workouts to. If you are using the F4X shape or build workouts you will probably want an exercise bench with a leg extension.
If you plan to use barbells as well as dumbbells you will probably also want to include a weight rack as part of your home gym equipment.
This is really all the equipment you’ll need to take full advantage of the F4X workouts.
Home Cardio Equipment
Most people will get all the cardio they need from their workouts but some people do want to get really cut and lean and will add extra cardio.
Don’t waste your time money buying expensive treadmills that will undermine your training.
The best way to add extra cardio training to your workouts is with a home exercise bike. It will strengthen your knees as an added bonus.
If you haven’t done it yet I really think you should go to the Official Old School New Body Website and see for yourself what all the buzz is about.