You do not need a garage full of machines to train properly at home. A clear patch of floor about 2 m by 2 m, a few well-chosen pieces of equipment and a plan you will actually follow is enough to build strength, fitness and good habits. Here is how we would set up a small home gym in an Australian apartment, spare room or garage.
1. Start with the floor
Protect your floor (and your neighbours) first. Interlocking EVA tiles absorb impact, stop weights sliding and cut noise. A 12-pack of 60 x 60 cm tiles covers roughly 4.3 m², which is plenty for most setups: see our EVA gym floor tiles. If you have a bike or walking pad, put an equipment mat under it.
2. Choose adjustable weights
Adjustable weights give you the most exercises for the least space. A 20 kg adjustable dumbbell set covers presses, rows, lunges and curls for most beginners. If you want to squat and deadlift heavier later, a 7-in-1 set converts between dumbbells, a barbell and a kettlebell. Add a kettlebell for swings and goblet squats.
3. Add a bench
A bench turns a few dumbbells into a full upper-body workout. An adjustable flat, incline and decline bench is the most versatile option; a flat bench is cheaper and smaller. Browse all benches and racks.
4. Use your bodyweight
A doorway pull-up bar fits most Australian door frames and needs no screws. For dips and inverted rows, a dip station takes up very little room. See bodyweight and calisthenics.
5. Do not skip recovery
Tight muscles make it harder to train consistently. A massage gun and a few minutes of stretching after each session go a long way.
A simple 3-day plan to start
- Day 1: goblet squat, dumbbell bench press, one-arm row, plank. 3 sets of 8 to 12.
- Day 2: walk, cycle or skip for 20 to 30 minutes.
- Day 3: Romanian deadlift, shoulder press, pull-ups (or assisted), lunges. 3 sets of 8 to 12.
Start lighter than you think, focus on good form and add a little weight or a few reps each week. If you have a health condition or injury, check with your doctor or a physiotherapist before starting a new program.
Questions about what suits your space? Email contact@covechoice.com and we will help.