Home gyms

Doing a dumbbell arm workout at home can be simple and effective. Notice I didn’t say easy, but simple. You just need a pair of dumbbells, some lighter weights and maybe some heavier weights.

You don’t need fancy machines or big equipment that takes up a lot of floor space. Regardless of fitness level, you can get a lot done with even just one set of dumbbells.

With a few weights and a lot of focus, you can develop aesthetically pleasing and strong arms right from home.

Read on for 10 of the best dumbbell arm exercises.

Biceps and Triceps Exercises

Note that I am referring to true arm work, which involves the biceps brachii and triceps brachii. Most of these movements are biceps curls, and triceps extensions. They will work the forearm muscles, but are primarily for the upper arms. Additionally, this is not a full upper body workout. I am not referring to all the major upper body muscle groups, so I won’t be listing my favorite back chest or shoulder exercises. Bench press, pulldowns, etc, will all be covered in another post. This is just arms.

Ok grab your dumbbells! Here we go! 

Top 5 Dumbbell Biceps Exercises

1. Dumbbell Biceps Curl – A classic exercise for the biceps. Hold a dumbbell in each hand and curl the weights towards your shoulders.
2. Hammer Curl – Similar to bicep curls, but with your palms facing each other, working the brachialis muscle and forearms more.
3. Concentration Curl – Seated with your elbow resting on your thigh, curl one dumbbell at a time to focus deeply on the biceps.
4. Incline Dumbbell Curl – Lie back on an incline bench and curl the dumbbells. This variation adds a deeper stretch to the biceps.
5. Zottman Curl – Curl the dumbbells up with a standard bicep curl, then rotate your wrists to a pronated grip (palms down) at the top before lowering. This targets both the biceps and forearms.

Top 5 Dumbbell Triceps Exercises

1. Overhead Dumbbell Triceps Extension – Hold a dumbbell overhead with both hands and lower it behind your head, extending it back up to work the triceps.
2. Dumbbell Triceps Kickback – Bend at the hips and extend your arm behind you while holding a dumbbell to isolate the triceps.
3. Close-Grip Dumbbell Press – Similar to a chest press, but with your hands close together to engage the triceps more.
4. Dumbbell Skull Crushers – Lie flat on a bench and lower the dumbbells towards your forehead, keeping your elbows steady to focus on the triceps.
5. Dumbbell Tate Press – Lying on a bench, hold the dumbbells with your palms facing forward and lower them towards your chest, then press up.

Biceps Exercises:

1. Dumbbell Biceps Curl:
   • How to do it: Stand with a dumbbell in each hand, arms fully extended, and palms facing forward. Keep your elbows close to your torso and curl the dumbbells up towards your shoulders. Squeeze your biceps at the top, then slowly lower the weights back down to the starting position. If you’re standing, keep your feet shoulder-width apart and knees not locked out, slight bend.
   • As you do curls, think about using your latissimus dorsi (back) and other back/chest musculature to stabilize your shoulder joint and shoulder blades. In other words, don’t be swinging your shoulder all over the places to get the dumbbell moved.​
   • (There’s a joke meme that says, “any exercise can be a lower back exercise if you do it wrong enough!” don’t make this a lower back exercise! Learn how to do it well before you try to break the rules).
   • Muscles targeted: This exercise isolates the biceps brachii, the large muscle in the front of the upper arm, and engages the brachialis and brachioradialis for stabilization.
2. Hammer Curl:
   • How to do it: Hold the dumbbells at your sides with your palms facing your torso. Curl the weights as you would in a regular curl but keep your palms in a neutral position (facing each other) throughout the movement. Slowly lower the dumbbells to the starting position. Same standing positioning as I mentioned above where you can and hip with or feet hip-width.
   • Muscles targeted: This movement emphasizes the brachialis, a muscle underneath the biceps, helping to add thickness to the arm. It also engages the brachioradialis in the forearm.
3. Concentration Curl:
   • How to do it: Sit on a bench with your legs spread apart. Hold a dumbbell in one hand and rest your elbow on the inside of your thigh. Curl the dumbbell towards your shoulder, concentrating on squeezing the biceps at the top of the movement, and lower it slowly. If you stabilize well, you can really see how this is considered one of the most common isolation exercises.
   • Muscles targeted: This highly focused curl isolates the biceps brachii, minimizing the involvement of other muscles to help build peak contraction strength and enhance bicep definition.
4. Incline Dumbbell Curl:
   • How to do it: Sit on an incline bench with your back fully supported and hold a dumbbell in each hand, allowing your arms to hang straight down. Curl the weights towards your shoulders, keeping your elbows tight to your body, and slowly lower them back down.
   • Muscles targeted: This exercise stretches the long head of the biceps, allowing for a greater range of motion and engagement. The incline position puts extra tension on the biceps throughout the curl.
5. Zottman Curl:
   • How to do it: Perform a regular bicep curl by lifting the weights with your palms facing up. At the top, rotate your wrists so your palms face down, and slowly lower the weights in this pronated grip. Reverse the rotation on the way up.
   • Muscles targeted: This curl variation targets both the biceps and the forearms (specifically the brachioradialis), offering a balanced arm workout. The downward portion of the lift strengthens the forearms.

Triceps Exercises:

1. Overhead Dumbbell Triceps Extension:
   • How to do it: Stand or sit and hold one dumbbell with both hands overhead. Keep your elbows close to your ears, and lower the weight behind your head by bending your elbows. Extend your arms back up to the starting position.
   • Muscles targeted: This exercise targets all three heads of the triceps (long, medial, and lateral), with a particular focus on the long head due to the overhead position.
2. Dumbbell Triceps Kickback:
   • How to do it: Bend at your hips with your torso nearly parallel to the ground and hold a dumbbell in one hand. Keeping your upper arm stationary and close to your torso, extend your forearm backward until your arm is fully straight. Slowly return to the starting position.
   • Muscles targeted: This movement isolates the triceps, especially the lateral head, and works on elbow extension, which is the primary function of the triceps.
3. Close-Grip Dumbbell Press:
   • How to do it: Lie on a flat bench holding two dumbbells close together directly over your chest. Lower the weights towards your chest, keeping your elbows tucked in, and then press them back up.
   • Muscles targeted: The close grip emphasizes the triceps more than a regular chest press, particularly engaging the medial and lateral heads, while also working the chest and shoulders as secondary muscles.
4. Dumbbell Skull Crushers:
   • How to do it: Lie flat on a bench with a dumbbell in each hand. Extend your arms straight up toward the ceiling, then slowly lower the dumbbells towards your forehead by bending your elbows. Extend your arms back up to complete the rep. Your elbows will bend approximately in a 90-degree angle, give or take a few. 
   • Muscles targeted: This exercise targets the triceps brachii, especially the long head, and is excellent for building mass and strength in the upper arms.
5. Dumbbell Tate Press:
   • How to do it: Lie on a flat bench with a dumbbell in each hand, palms facing forward. Bend your elbows and lower the dumbbells towards your chest while keeping them angled inward. Push them back up to the starting position.
   • Muscles targeted: The Tate Press is an effective isolation exercise for the triceps, emphasizing the medial head and improving overall arm definition.

How to Incorporate These Dumbbell Arm Exercises

First things first, aim for great mind-muscle connection and proper form. With arm work, you’ll sometimes hear people say, “make light weight feel heavy.” This means that you’re focused on the muscular connection and recruiting as many motor units (muscle fibers and they nerves that innervate them) as possible. The lifters who get the best arm workouts are really great at focusing on the muscles, not the movement. 

Next, remember to still add in other appropriate strength training for your arms. As you can, add in body weight exercises, resistance bands, and barbell work and machines. 

Remember also to get a full upper body strength program. Add in your chest, back and shoulder work to get your other upper-body muscles. Chest muscles and back muscles need love too, especially if you’re trying to fully develop your upper body.

Dumbbell Arm Workout for Home Summary

There you have it! Some of the best dumbbell exercises for a well-rounded workout for your arms, hitting the major muscles and offering a variety of movements to build both strength and muscle tone.

If you are looking for specific shoulder exercises like the shoulder press, front raise, overhead press, lateral raise, check out this blog post for dumbbell shoulder workouts at home. 

Finally, don’t forget to also work lower body. For the best case muscular development and fitness, you’ll want to work your whole body. Here’s a great leg and glute workout that you can do with your home gym. 

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

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I am republishing this as of December 2024, because I’m another year in to experimenting on how to heat a garage gym. we are starting to get down into the 30s here in Austin, and it’s enough to make all the dumbbells and barbells cold.

So, let’s get to it: here are the best ways to heat a garage gym this winter.

Some links in this post are Amazon affiliate links to products that I love and regularly use.

Heat Your Garage Gym This Winter!

Whether you live in harsher environments with more extreme weather, or farther south, the cold can present a challenge for your garage gym workouts. This isn’t you being a wuss, either; cold weather changes the game, and it’s good for you to have options on how to heat your space to a more comfortable temperature.

To make my winter garage sessions more survivable, I have added insulation to my garage walls behind new sheetrock, I insulated the door, and bought an electric heater. Worth every bit of the investment! I’ll give you all the details below.

Ways to Heat a Garage Gym in Winter

Learning how to heat a garage gym for cold winter weather is one of the best things you can do to continue making progress on your health and strength goals. Don’t skip your garage gym workout because of the cold weather!

There are several heating methods for warming your cold garage gym to a comfortable temperature in the winter months, the best way to warm your home gym this winter. Check them out below. 

Propane Heaters

Propane heaters are one of the most effective options for heating a garage in the cold weather, but they do come with down sides. 

A propane heater will put out a lot of heat and can create warm air in a large space like the whole garage, not just a corner. Most propane heaters are forced air heaters, meaning they propel air out instead of simply heating in a radiant fashion. 

Examples of propane heaters are the torpedo heaters you have probably seen in warehouse style gyms, and at the front of The Home Depot and Lowe’s in cooler months. 

You’ll need a fuel source such as a propane tank if you don’t have a gas line in your garage. 

However, the byproduct of a burning propane is carbon monoxide, so you must have proper ventilation. This part is crucial! 

You must leave the garage doors somewhat open and/or a window partially open to safely operate a propane heater. 

You should also have a carbon monoxide detector. You should have this anyway! But you should especially have it if you are using a propane heater. 

If you go this route, please research it further. It would also be a good idea to consult your local HVAC specialist first. 

If this concerns you, a better option might be a radiant heater.

Radiant Heaters and Infrared Heaters

Radiant heaters are a great heat source during the cold season. They can warm a small space or pocket of a room. Since they only radiate and do not force air out, they heat smaller areas. Infrared heaters are examples of radiant heaters. Infrared heaters can be free standing portable heaters or mounted to the ceiling to save floor space. They heat objects and people instead of heating the air around them. Depending on the size of your garage, radiant heaters might be a great option. 

Electric Heaters

Electric heaters are one of the easiest ways to heat a garage on cold days. I use an electric heater in my garage gym. It is an oil filled space heater which I put it near my squat rack, where I’ll be doing most of the work. It doesn’t dramatically heat the whole garage, but it makes the cold bearable. 

I use a DeLonghi oil filled radiator heater, which is about $100 – $150. Worth it to me. (Affiliate link).

I have two of these, one in my garage gym, and I use one inside too. It makes a room nice and cozy warm without having to raise the heat in the whole house.

You can google “best electric space heaters” to see which fits your space and budget. There will be many options and you should find many that will comfortably heat small garages. 

Mini Split Ductless Heaters

One of the most effective and convenient solutions for heating your garage gym in winter is installing a mini split. A mini split is an electric ductless heating system. They run about $1,000 and will need to be installed by a professional. These might be the best heaters, as they provide both heating and cooling, and are effective enough to combat the most extreme temperatures in cold climates, and fight off the heat in the summer. 

Mini splits will probably come with a fancy little remote control and put out all the hot air you’d like. 

Consider a mini split a complete and full heat and cold solution. It will affect your electric bill more than the smaller heaters and heating solutions, but it will be a permanent solution that will last a long time.

Other Ways to Heat a Garage Gym

There are of course other ways to heat a garage gym, including a wood stove, pellet stove or natural gas heaters. These are less convenient in a garage and more suitable for finished rooms. You would of course have to take care with these, as they have open flame. Generally I would suggest the above solutions before you use a wood or pellet stove, but if you have experience with these and can tell me otherwise, please let me know! I have admittedly lived pretty far south my whole life, and the portable electric heaters have been plenty for me. 

Insulation for Walls, Doors and Floors of Garage Gyms

One of the most effective, easy and cost saving ways to keep the cold air out is to ensure your garage is well insulated. Proper insulation on the walls, doors and floors can go a long way in holding heat in and reducing the cost of heating the garage. 

And, speaking of essentials, here are some home gym equipment essentials.

Floor Insulation

Concrete floors become brutally cold in the winter, bringing all that cold in via the floor. Laying down a solid flooring foundation is smart for any gym, for safety, preservation of your floor and sport performance.

One often overlooked benefit is that a thick floor covering will help with insulation. I recommend horse stall mats like the ones that can be found at Tractor Supply. These are 3/4 – 1” thick and do a great job of buffering the temperature of the cold floor.

You might want different thicknesses if you’re using your garage gym for different purposes. Here are more factors to consider when you are deciding how thick your gym flooring needs to be.

In the harsher winter of colder climates, some people elect to heat their garage floor. This is a more expensive and comprehensive solution, as it involves installing the heating elements into the floor. If you are considering this, do further research in finding reputable companies who specialize in heating floors.

Wall Insulation

If you are renovating the garage walls and have the opportunity to install sheet insulation, take it. That will help tremendously to keep heat from escaping in the winter. The Home Depot gives a great idea of what kind of insulation level you need, including R-values by region of the US.  Check this out if you are adding insulation. 

If you aren’t redoing the walls anytime soon, the next best thing is to insulate the garage door. 

Garage Door Insulation

There are several ways to insulate an existing garage door. The two most common are fiberglass insulation, which comes in blankets, and foam panel insulation. I bought a garage door insulation kit with sheets of fiberglass insulation and installed it myself. It was around $200 from Home Depot for my two garage doors, and was fairly easy to do. It required fitting the insulation between the garage door panels, sealing the edges with tape clips. 

I have since learned that this can get heavy because of accumulation of moisture in the fiberglass insulation, so foam panels might be a better option. Again, contact a trusted HVAC professional to help you make the right decision. Foam panel insulation also looks a bit sharper.

I don’t regret my insulation at all, and it’s effective. But, I might do it differently in the future to heat my next garage gym.

Finally, you can add weatherstripping or seal to the bottom of your garage door if you have large gaps that allow heat loss.

Related: Top 10 Benefits of a Home Gym

Dress for Cold Weather

The last thing you can do, which doesn’t involve modifying your garage, is dressing yourself for the cold weather. Invest in cold gear in layers: a base layer, an insulating layer, and an outer layer. I swear by REI merino wool socks, and thermal middle layers. 

To be fully honest with you, you need to ask your cold weather friends or google how to dress for winter weather. I do not know how, and my strategy is to avoid harsh winters. I’ve been skiing once and boy, was it a bad time. 

I was cold cold! I try every year to find better gear, but I still get cold, which is the reason I have added insulation behind my sheet rock, the garage door insulation, and a heater to my garage. 

Read also my favorite home gym organization ideas and storage solutions.

Make a Plan for Cold Weather Lifting

Make a cold weather plan so you continue getting your lifting in this winter. By adding a bit of weather stripping, insulation, and investing in the right type of heater, you can create a comfortable environment. 

You can also be strategic by warming up inside to begin the warming up/sweating process, and moving to the garage while it has had to for you, and it, to warm up.

In summary, to keep warm in your garage gym in the cold winter:

• Identify leaks in your garage
• Add weather stripping and insulation
• Purchase a good heater for your space
• Dress in layers in cold weather gear
• Start your heater in the garage gym
• Warm up inside
• Go dominate your training session!

Cold Weather Not For You?

Join me in a heated gym with infrared saunas! You can’t always out run the cold. If this is the case for you, do the next best thing and meet me at Big Tex Gym in Austin, Texas for some climate controlled personal training! 

Check out these training options here and let me know how I can help you!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

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How much does a barbell weigh? There’s a short answer and a long answer, and I’ll tell you both.

(Nerd alert, I’m going to get in the weeds about barbells here! I love barbells. I collect barbells. I had a dream I had 7 more barbells as I was writing this post lol)

• Short answer: 45 pounds, or 20 kilograms. 
• Long answer: 10 pounds, 15 pounds, 35 pounds, 10 kilos, 20 kilos, 45 pounds, 70 pounds, and more. 

If you’ve ever been new in a gym, you know you have to familiarize yourself with the equipment. You’ll usually see what you consider standard barbells, and you can assume they weight 45 pounds. Most barbells do. But, there are so many specialty bars, and it seems like there are more being made every day. They’re pretty fun, too! If you’re lucky, you’re in a gym that has many of these barbells, so you can play with them all. 

Check out this guide so that you can distinguish different types of bars and know the weight of the barbell you’ll be training with.

How Much Does a Standard Barbell Weigh?

As I mentioned above, the most common barbell weighs 45 pounds, which is about 20 kilograms. Twenty kilograms equals 44.1 pounds, but most everybody says 45. Most Olympic barbells and power bars weigh this. If you’re in commercial gyms or mainstream big box gyms, this is probably what you’ll encounter. Unless it is notably different in size or is marked, you can probably safely assume a bar is 45 pounds. 

Note that sometimes a bar is called a standard bar, and this is the skinny bar that you can buy from Academy or Dick’s Sporting Goods. These have a small diameter and don’t weight 45.

When you hear people colloquially say “standard bar”, it usually means what is generally found in gyms. Those are 45 pounds.

Marking Barbells

You’ll see that some gyms mark barbells with different colored tape on the collars. This helps distinguish which bar is which. I don’t think there is a standard across gyms in America for barbells colors, but please correct me if I’m wrong. 

For example, at Big Tex Gym where I train my clients now, the squat bar is labeled in yellow tape. The deadlift bars are labeled red, power barbells are labeled blue. Bent or damaged bars are labeled with gray. These are nice to keep around too, in case you are doing rack pulls or other lifts that are hard on the bar. This way you can use the gray bar and not ruin a $850 Eleiko. 

If you’re doing a heavy bench press or squat though, you do NOT want the bar to rotate in your hand because you unknowingly loaded up a bent bar. This is also why I chase down people who are abusive to bars in the gym. If I’ve done that to you, sorry not sorry. 

Different Types of Barbells

There are sooo many different types of barbells! I LOVE this, because it’s cool for the barbell to fit your specific lift and your specific goals. There are squat bars, deadlift bars, training bars, cambered and bent bars, bars in other atypical shapes, and many more. They began as a straight metal bar, but there are so many variations now! Each of these bars has a different purpose and was created for a specific reason. It makes sense to know the use of a bar and the weight of a barbell before you get started training with it.

Olympic Barbells

A standard Olympic barbell is 45 pounds, typically has knurling for your grip but no center knurling, and spins really well. This is crucial for the Olympic lifts, since the clean requires the bar come into contact with the skin around the collarbones, neck and shoulders. An exception to this weight is that women’s bars for Olympic lifting are 15 kilos, which is about 33 pounds. Women’s bars are a bit thinner diameter too (25mm verses the men 28mm), which allows people with smaller hands to grip it better. Women can choose to train with a standard weight bar, but should train with the women’s barbell if they are training to compete. The International Weightlifting Federation uses women’s bars in all competitions.

Powerlifting Barbells

A straight barbell with good knurling, a power bar is probably the most common type of barbell outside of just regular barbells that are sold en masse from Amazon, etc. Power bars have great knurling both for grip, and center knurling for back squats. 

To my knowledge, no powerlifting federations use different bars for men and women. The International Powerlifting Federation, USA Powerlifting (USAPL), and others do not use gender specific bars. 

Here’s a list of various types of barbells commonly found in gyms and their uses:

1. Olympic Barbell

• Weight: 20 kg (44 lbs) for men, 15 kg (33 lbs) for women.
• Length: Typically 7 feet (84 inches).
• Use: Designed for Olympic weightlifting movements like the snatch and clean & jerk. The barbell has rotating sleeves for smoother lifts. It should go with out saying, but Olympic-style lifts should be performed with Olympic bars and Olympic plates.
• Features: Knurling for grip, whip (flexibility), and rotating sleeves for dynamic lifts.

2. Powerlifting Barbell

• Weight: Typically 20 kg (44 lbs).
• Use: A power bar is specifically for the big three lifts in powerlifting—squats, deadlifts, and bench presses.
• Features: Stiffer (less whip), more aggressive knurling, and usually no rotating sleeves (or less rotation).

3. Trap Bar / Hex Bar

• Weight: Typically 45-70 lbs, depending on the model.
• Use: Primarily used for deadlifts, shrugs, and farmer’s carries. The lifter stands inside the bar, allowing for a more neutral grip and upright posture during lifts. This makes the deadlift a bit less of a hinge, and slightly more like a squat. This uses your lower back a little less since you won’t have to hinge as much. Some people find they can use heavier weights here too.
• Features: Hexagonal or trapezoidal shape with handles on either side. There are many different manufacturers of these and they all have a unique shape.

4. EZ Curl Bar

• Weight: Typically 10-15 lbs.
• Use: Primarily used for biceps curls, triceps extensions, and other arm exercises. The wavy design of ez-curl bars reduces strain on wrists.
• Features: Shorter length and wavy shaft. The EZ bar is easy to grip. Since it’s not as long, it doesn’t hold as much weight. That’s typically not a limitation on biceps curls, though.

5. Swiss Bar (Multi-Grip Bar, Football bar)

• Weight: Typically 35-55 lbs.
• Use: Allows for multiple neutral grip positions, used for pressing movements (bench press, overhead press), and rows. Great for reducing stress on shoulders and wrists. This is pretty much a press and bench press bar. You won’t do lower body lifts with this.
• Features: Multiple parallel handles for different grip options. 

6. Safety Squat Bar

• Weight: Typically 60-70 lbs.
• Use: Designed for squatting, especially for those with shoulder mobility issues. The bar has padded shoulder rests and handles for easier squatting without shoulder strain.
• Features: The weight distribution is more forward, making the squat more quad-dominant.

7. Deadlift Bar

• Weight: 20 kg (44 lbs).
• Use: Specifically designed for deadlifting, this barbell has more flex (whip), allowing the lifter to pull more weight before the plates leave the ground.
• Features: Longer and thinner than a standard bar, with aggressive knurling for a better grip. The longer sleeve on this bar (the end of the bar) allows for very heavy loads, and can stand up to a huge total weight. The length of the barbell is something to consider if you have a home gym or garage gym. I love the whippy bar though. It’s fun to pull with!

8. Cambered Bar

• Weight: Typically 60-70 lbs.
• Use: Primarily used for squats and good mornings. The cambered shape of the bar shifts the weight distribution, making the movement more challenging for stabilizers.
• Features: A distinctive downward curve on the barbell, often with handles.

9. Log Bar (Log Press Bar)

• Weight: Typically 70-100 lbs.
• Use: Common in strongman training for overhead pressing movements.
• Features: Large, cylindrical shape with neutral grip handles in the center.

10. Axle Bar (Fat Bar)

• Weight: Varies, often around 45 lbs.
• Use: Used for grip strength training, overhead presses, deadlifts, and rows.
• Features: Thicker diameter than a standard barbell (usually 2 inches or more), making it harder to grip.

11. Technique Bar

• Weight: Typically 5-15 lbs.
• Use: Used to teach and practice proper lifting technique, especially for beginners or those recovering from injury.
• Features: Lighter weight than standard barbells, with the biggest difference being that they are often made from aluminum or other lightweight materials.

12. Women’s Olympic Barbell

• Weight: 15 kg (33 lbs).
• Length: Typically 6.5 feet (79 inches).
• Use: Designed for Olympic lifting for women, with slightly smaller diameter and length compared to the men’s version. 
• Features: Same rotating sleeves and knurling as the men’s barbell but with smaller dimensions. The diameter of the bar helps with grip.

13. Squat Bar

• Weight: 25 kg (55 lbs).
• Use: Specifically designed for squats. These bars are stiffer and usually longer to accommodate wider grip positions. 
• Features: Stiff bar, aggressive knurling, and a thicker diameter. A squat barbell can accommodate a huge amount of weight; load capacity is insane.

14. Buffalo Bar (Bowed Bar)

• Weight: Typically 45-55 lbs.
• Use: Mostly used for squatting, this bar has a slight curve that reduces strain on the shoulders and elbows, making it ideal for lifters with shoulder mobility issues.
• Features: A curved barbell that allows for more comfortable squatting or bench pressing.

15. Short Barbell

• Weight: 25-35 lbs.
• Use: Used in smaller spaces or for specific exercises like curls or presses where a full-length barbell is unnecessary. These are also great for home gyms or garage gyms when you don’t have a ton of room and don’t want to put holes in your walls.
• Features: Shorter than a standard barbell, often around 5 feet in length.

16. Youth Barbell

• Weight: Typically 10-15 lbs.
• Use: Designed for younger or smaller lifters to practice technique and build strength. This allows training plates and lighter loads to be used. Training plates are important because they are the same size as 45 pound weight plates, so people who can’t quite deadlift 135 (bar + two 45 pound plates) can still learn the deadlift with the exact same form.
• Features: Lighter and shorter than a standard barbell, often made of lightweight materials like aluminum. The lifter can develop strength here and add additional weight until they are able to use a standard barbell weight.

​What Weight Barbell Should You Use?

Probably 45 pounds. If that is challenging for you, use a shorter barbell or training bar. Find the right weight for you, one where you can lift well for 8+ reps. If you have general fitness goals like getting stronger, toning up, losing weight and getting fitter, you can use pretty much any kind of bar. Traditional barbells are a great tool for so many uses, and various exercises. Don’t feel like you can’t make progress without all the fancy bars! Use proper form and work hard, and you’ll go far on your fitness journey. 

If you have a home gym or garage gym, check out this article about how to maximize your gym organization, and how to store barbells.

One more common question I get is about smith machine bars and how much they weight. Smith machines, where the bar is on a guided track, vary widely. The Smith machine bar can be completely counterbalanced so that it weights nothing, or it can be closer to 45. Know this as you approach any smith machine, and be prepared for it to be heavy just in case. If that makes you nervous, just ask someone who works there. Most of us who work in gyms are equipment nerds and fitness enthusiasts who would be so happy to help you. 

However. It’s more FUN to use specific bars but you can use any. If you have sport specific goals like competing in Olympic lifting competitions or powerlifting, then I would suggest finding a local gym or power gym for your strength and conditioning goals. The wide variety of specialty barbells allows for specific training adaptations depending on your goals and needs. Each barbell type is designed to optimize performance and comfort for specific lifts and training styles.

Work With Me!

If you are looking for a personal trainer in Austin, I’d love to talk with you! If you are not in Austin, Round Rock, or central Texas, let’s talk about online training.

Message me here for a free consult about personal training in Austin, Texas, or here for online personal training, and we’ll discuss your goals, background, equipment availability, schedule, and exercise preferences.

Let’s get you strong and healthy!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

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Home gym ideas, garage edition! Home gyms are the most fun! I am a huge proponent of having your own home gym, whether it’s in a spare room, a back yard shed, or in your garage.

People get caught up in the pros and cons of a home gym, or a garage gym vs gym membership, or what’s the best equipment for home workouts? There are a million answers to these questions, and the good news, there are lots of ways to get it right! 

If you need home gym ideas, garage gym ideas, or just want to brainstorm, please read along! You are truly only limited by your imagination! And maybe budget, but we’ll address that too.

Some links in this post are Amazon affiliate links to products that I love and regularly use.

I have put quite a bit of effort and investment into my garage gym. I have a two-car garage, and though I have somewhat limited space, I can park my truck in one side, and house all my home gym equipment on the other. It allows for me to use my own garage gym for good workouts, and active lifestyle, and spending time in a private space. Sometimes there are just so many people out there in public gyms, you know?

The great thing is that this also allows me to maintain my own equipment. I buy quality equipment and treat it well. After all, I intend to use it for a long time! 

Build Your Dream Garage Gym

The best thing about the millions of options when building your home gym is that you can perfectly and precisely tailor it to you. I encourage you to think about what would be the most fun thing for you to be able to train at home. What would be the best thing that you look forward to having the freedom to do in the comfort of your own home? 

That seems easy enough, but sometimes it’s hard to think that big, or get that creative! That’s ok! Just start thinking on that as you read the following ideas for how to make your home gym or garage gym the best facility for you!

Why Should You Have a Home Garage Gym? 

• No commute! 
• Save time! 
• No waiting for equipment! 
• No weirdos! (Unless you invite them over)
• Nobody else’s sweat!
• No distractions! 
• All the equipment you have picked! 
• Your own music! 
• Your own lighting! 
• Solitude! Or, invite your friends!

I could go on about what makes a garage gym so great! The convenience of skipping the commute and time can really increase your consistency in training. You can really find tune all the details of your gym too: like I mentioned, the music decisions are yours. You can put the fans and heaters on how you’d like. No weather’s going to stop you from training! 

Of course, a garage home gym is private and comfortable too. You can really focus on your own workouts without the distractions of a public commercial gym. 

Notice I didn’t say this really saves you money, because it can really put a dent in your fun budget, if you know what I mean. It saves you so much time! But not much money. Yes, if you forego your gym memberships, you’ll save a bit of that recurring cost. And weights last forever; if you take good care of your equipment, you can pass it on to your grand kids, and I’m not exaggerating. 

Probably most importantly, having a dedicated workout space at home encourages a healthy lifestyle, making it easier to integrate exercise into your daily routines. This is probably the most important thing for building your health, strength, and reaching your fitness goals.

What Is Your Training Style?

Alright, let’s get down to details. As you read this, consider what equipment you need for your home garage gym. Remember that question I asked, about what would be the best thing you can have readily accessible, to train with? That’s what we need to think about now. Are you a cardio, high reps, high volume kind of exerciser? If so, you might be able to build your dream garage gym space with floor mats, resistance bands, jump ropes and some light dumbbells or kettlebells. If this is your style of activity, you just need extra space to do your work. 

If your idea of an awesome workout is a powerlifting style training session, then you’ll need a squat rack, lots of metal plates, and a good barbell or two. Similarly, if you’ll be doing Olympic lifting/weightlifting, you’ll need a quality barbell, bumper plates, and some open space to move around as well. 

If you are training primarily for hypertrophy or physique goals, then you’ll want free weights, resistance bands, and maybe a few specialty pieces of equipment. You might not need a full power rack but you’ll need more weights than people who are primarily working conditioning or cardiovascular training. 

Finally, the more athletic your goals are, the more floor space you will need. If you can open your garage door, you can open up a small space for a little more room. That might help expand your training options.

Home Gym Ideas for All Training Styles

Before we get into specifics, let’s talk about the kinds of equipment you’ll need that will apply to all kinds of training. In a nutshell, this means:

• safe and durable flooring
• storage space
• good quality exercise equipment

Flooring For Your Home Gym

When building a home gym, choosing the right flooring is crucial for protecting your equipment, reducing noise, and ensuring safety. Most garages have concrete flooring, so it’s particularly important to add some kind of protective layer. Here’s why and what to consider:

Why You Need Mats or Flooring Over Concrete:

1. Shock Absorption: Concrete is hard, offering no cushioning. Using mats or gym flooring will absorb impact from exercises like lifting weights or jumping, which can reduce the risk of injury and protect your joints.
2. Protect Equipment: Dropping weights on concrete can damage the equipment and the floor itself. Mats help to cushion the impact and prevent damage.
3. Noise Reduction: Mats can help reduce noise when moving or dropping weights, which is particularly useful if your gym is located near living spaces.
4. Comfort: Mats provide a more comfortable surface for exercises like yoga, stretching, or bodyweight workouts.
5. Anti-Slip Surface: Concrete can be slippery, especially if you sweat during workouts. Mats with textured surfaces provide grip and reduce the risk of slipping.

Recommended Types of Flooring for Home Gyms:

1. Rubber Flooring:
   • Durability: Rubber is the most common material used in gym flooring because it’s durable and provides good shock absorption.
   • Thickness: Thicker rubber (8mm to ¾ inch or more) is ideal for heavy lifting areas, while thinner rubber (6mm) works for cardio and general fitness areas.
   • Rolls or Tiles: You can buy rubber flooring in rolls (for covering large areas) or tiles (for more customizable spaces). Tiles are easier to install.
2. Foam Mats:
   • Lightweight Use: Foam tiles or mats are great for light exercises like yoga, stretching, or bodyweight exercises but not recommended for heavy weights as they may dent or wear down.
   • Interlocking Design: These mats usually have an interlocking puzzle design, making them easy to install and replace if damaged.
3. PVC or Vinyl Flooring:
   • For Multipurpose Areas: These materials offer a more polished look and are durable. They are good for areas used for multiple purposes beyond just fitness (e.g., garages).
   • Less Shock Absorption: They aren’t as shock-absorbent as rubber but are good for areas where you won’t be dropping heavy weights.
4. Horse Stall Mats:
   • Cost-Effective Option: These are thick, durable rubber mats commonly used in gyms. They are cheaper than gym-specific rubber flooring but offer similar protection.
   • Size: They typically come in larger 4’x6’ sections and can cover a significant area.

What to Consider:

• Thickness: For weightlifting or using heavy equipment, go for 8mm or thicker rubber mats. These are a bit more heavy duty. If you’re doing mostly cardio, bodyweight exercises, or lighter weight training, 6mm to 8mm mats should suffice.
• Area of Use: You can use thicker mats in specific areas where you do heavy lifting and thinner, less cushioned mats for stretching or cardio zones.

If you have a concrete floor, rubber mats or horse stall mats are highly recommended to prevent damage to the concrete and equipment, as well as to provide better comfort and shock absorption.

I have stall mats from Tractor Supply. You can also get good mats from Home Depot or Amazon. 

Equipment Storage

Organizing a garage space/home gym efficiently is key to keeping your workout space functional, safe, and clutter-free. Here are some essential storage solutions for common gym equipment, including barbells, plates, and accessories:

1. Barbell Storage

• Vertical Barbell Holder (Barbell Rack): These hold barbells vertically to save floor space. They typically hold multiple barbells (2, 4, or even more). This type of storage also protects the barbell’s knurling and keeps them from rolling around.
• Horizontal Wall-Mounted Barbell Rack: Also called barbell gun racks, these racks mount on the wall and hold the barbells horizontally. They’re great if you have more wall space and want easy access to the bars.
• Floor-Mounted Barbell Rack: If you don’t want to mount anything on the wall, floor racks can store barbells horizontally on the ground. Some also come with additional storage for other equipment like plates or collars.

2. Weight Plate Storage

• Plate Tree (Vertical Plate Storage): A plate tree is a vertical storage unit with arms for organizing different-sized plates. It keeps your plates off the floor and makes them easy to access.
• Wall-Mounted Plate Storage Pegs: If you want to save floor space, wall-mounted pegs allow you to store your weight plates on the wall. They are especially helpful for keeping bumper plates organized.
• Power Rack with Plate Storage: Many power racks come with built-in plate storage attachments, so you can store your plates right on the rack without needing additional equipment.
• Rolling Plate Rack: This mobile storage option is great for easily moving weight plates around the gym, especially if you have a larger space.

3. Dumbbell and Kettlebell Storage

• Dumbbell Rack: A 2- or 3-tier dumbbell rack is essential for keeping your dumbbells organized. They’re available in different sizes depending on how many dumbbells you have.
• Kettlebell Rack or Shelf: Kettlebells can be stored on either a dedicated rack or a multi-purpose shelving unit. Some racks have flat shelves to accommodate various sizes.
• Wall-Mounted Kettlebell Hooks: If floor space is limited, you can install wall-mounted hooks specifically designed to hold kettlebells.

4. Resistance Bands and Small Accessories

• Wall-Mounted Pegboard: A pegboard with hooks is perfect for storing resistance bands, jump ropes, collars, lifting belts, and other smaller accessories. It keeps them organized and easy to access. Bands are crucial for back exercises, which are sometimes harder to do at home.
• Over-the-Door Storage Rack: These racks have hooks or mesh compartments to store bands, towels, or smaller gym items, and they can be easily hung over a door in your gym.
• Storage Bins or Baskets: Stackable bins or baskets can store miscellaneous items like foam rollers, yoga blocks, or smaller pieces of equipment.
• Drawer Units or Shelves: Small drawer units or shelves can help keep accessories like chalk, wrist wraps, lifting straps, and other items organized and easy to reach.

5. Medicine Ball and Slam Ball Storage

• Ball Rack: A vertical or tiered rack designed to hold medicine balls, slam balls, or wall balls can keep these pieces organized and prevent them from rolling around.
• Wall-Mounted Ball Storage: Wall-mounted holders are also an option to keep balls off the floor and save space.

6. Storage for Mats and Foam Rollers

• Wall-Mounted Mat Hooks: Mats can be hung on hooks or rails to keep them off the floor and to ensure they don’t take up unnecessary space.
• Foam Roller Stand or Wall Rack: You can get a small rack or holder that keeps foam rollers standing upright. Some wall-mounted racks can also hold rollers alongside mats or bands.

7. Power Rack Storage Attachments

• Power Rack Storage Attachments: Many modern power racks offer attachment options for storing accessories like resistance bands, weight plates, barbells, or even landmine attachments. This can maximize space and reduce clutter in your gym.

8. Wall-Mounted Shelves or Cabinets

• Multi-Purpose Shelving: For items like water bottles, towels, or tech (phones, headphones, etc.), wall-mounted shelving units or cabinets can keep everything tidy and off the floor.

9. Collar and Clip Storage

• Magnetic Wall Mounts: Magnetic storage solutions for collars and clips can attach them directly to a rack or the wall, making them easily accessible.
• Small Hooks or Bins: You can also use small hooks or bins specifically for your collars, which can be mounted on a wall or attached to a rack.

10. Multi-Purpose Storage Benches

• Storage Bench: A flat or adjustable bench that doubles as a storage compartment can hold smaller equipment like resistance bands, wraps, or dumbbells. This is a great way to save space while adding utility to your bench.

Whether you are training for specific competitive goals, or training to increase health of fitness, there are some pieces of equipment you will need regardless. In various strength training disciplines like powerlifting, Olympic weightlifting, bodybuilding, and general strength training, several pieces of equipment are essential, despite the differences in technique, goals, and training styles.

Here’s a list of equipment that is commonly used across these disciplines:

1. Olympic Barbell

• Description: The Olympic barbell is a staple across almost all forms of lifting. It typically weighs 20 kg (45 lbs) for men and 15 kg (33 lbs) for women. The sleeves of the bar rotate (bearings or bushings), which is crucial for exercises like cleans and snatches.
• Use Across Disciplines:
  • Powerlifting: Used for squats, bench press, and deadlifts.
  • Olympic Lifting: Central to movements like the snatch and clean & jerk.
  • Bodybuilding & General Strength: Used for a wide range of compound and isolation exercises.

2. Weight Plates (Bumper Plates or Metal Plates)

• Description: Plates are needed to load the barbell, and they come in different materials. Bumper plates are rubberized and designed to be dropped safely, while metal plates are often used for powerlifting and bodybuilding.
• Use Across Disciplines:
  • Powerlifting: Metal or iron plates are typically used for precise weight loading in squat, bench, and deadlift.
  • Olympic Lifting: Bumper plates are essential to allow for the bar to be safely dropped during cleans, snatches, and jerks.
  • General Strength & Bodybuilding: Both types are used depending on the exercise and preference.

3. Squat Rack / Power Rack

• Description: A sturdy frame with adjustable safety bars and pins for holding the barbell at different heights. This allows for safe squatting and other lifts like bench presses and overhead presses. The best squat racks are heavy, sturdy, and safe. If you don’t want a whole squat cage or power rack, you can use a squat stand.
• Use Across Disciplines:
  • Powerlifting: Essential for squats and often for bench press.
  • Olympic Lifting: Often used for squats (front and back) as part of strength development.
  • General Strength & Bodybuilding: Used for squats, presses, and even pull-ups if it has a bar attachment.

4. Weightlifting Shoes

• Description: Specialized shoes with a raised heel that helps lifters maintain better form, especially in squats and Olympic lifts, by allowing for better ankle mobility.
• Use Across Disciplines:
  • Powerlifting: Often used during squats for improved depth and form.
  • Olympic Lifting: Essential for snatches, clean & jerks, and squats.
  • General Strength: Some lifters use them for squats and overhead presses.

5. Chalk

• Description: Lifting chalk (magnesium carbonate) helps to improve grip by reducing sweat on the hands.
• Use Across Disciplines:
  • Powerlifting: Common for deadlifts and other heavy lifts to enhance grip.
  • Olympic Lifting: Essential for cleans, snatches, and jerks.
  • General Strength & Bodybuilding: Used by some lifters for grip-intensive exercises like deadlifts or pull-ups.

6. Lifting Belt

• Description: A weightlifting belt helps stabilize the core and reduce stress on the lower back by providing intra-abdominal pressure during heavy lifts.
• Use Across Disciplines:
  • Powerlifting: Heavily used for squats and deadlifts.
  • Olympic Lifting: Some lifters use it for clean & jerk or snatch, especially during heavy sets.
  • General Strength & Bodybuilding: Optional but commonly used during heavy compound lifts like squats and deadlifts.

7. Collars/Clips

• Description: Collars or clips secure the plates on the barbell to prevent them from sliding off during lifts.
• Use Across Disciplines: Used universally across powerlifting, Olympic lifting, bodybuilding, and general strength training to secure weight plates during lifts.

8. Bench

• Description: A flat or adjustable bench is used for exercises like the bench press and a variety of other pressing and pulling exercises. I have a bench from Sorinex and a bench from Fringe sport. I love both. 
• Use Across Disciplines:
  • Powerlifting: Essential for the bench press.
  • General Strength & Bodybuilding: Used for bench press, incline press, dumbbell exercises, and more.

9. Resistance Bands

• Description: Bands add resistance or assistance in lifts. They can be used for mobility work, warm-ups, or to change the resistance curve of an exercise (accommodating resistance).
• Use Across Disciplines:
  • Powerlifting: Used for accommodating resistance (e.g., banded squats, deadlifts) or warm-ups.
  • Olympic Lifting: Often used for mobility work or warm-ups.
  • General Strength & Bodybuilding: Common for warm-ups, mobility, or even adding resistance to lifts.

10. Kettlebells and Dumbbells

• Description: While barbell training is central, kettlebells and dumbbells are used to supplement training and for accessory work.
• Use Across Disciplines:
  • Powerlifting: Used for accessory exercises like rows, lunges, and presses.
  • Olympic Lifting: Often used for mobility and supplemental strength training.
  • Bodybuilding & General Strength: Common for hypertrophy work and targeting smaller muscles.

11. Pull-Up Bar

• Description: A pull-up bar is a versatile piece of equipment for bodyweight exercises, often included as part of a power rack.
• Use Across Disciplines:
  • Powerlifting & Olympic Lifting: Used for accessory back and grip work.
  • General Strength & Bodybuilding: Common for pull-ups, chin-ups, and core exercises.

While each lifting discipline has its unique requirements, these pieces of equipment serve as a foundation for strength training across the board, allowing for versatile and effective workouts regardless of the specific focus.

Related: how to heat a garage gym in the winter

​Home Gym Ideas: Garage Decoration

The best part about getting a good workout in your own garage gym is that you are in charge of every last thing. You can take an empty garage and make it the best home gym ever. Hang your motivational posters, decorate your garage walls, and hang that American flag. Play your loud music, crank the air conditioning if you’ve installed one. 

These are some of the best garage gym ideas I have! Let me know if I’ve missed an essential piece of equipment, of a fun way you’ve built up your own gym. Happy training in your own garage gym! 

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

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How thick should gym flooring be? When it comes to outfitting your commercial gym, home gym or garage gym, choosing the right thickness for gym flooring is crucial.  This guide covers how thick your gym flooring should be and what floor types are the best for your commercial gym or home gym flooring.

I have worked in many different types of gyms over the 19 years I’ve been training: athletic facilities, strength and conditioning rooms, commercial gyms, racquet clubs, hardcore local gyms, a froo-froo gym I’ll never set foot in again, and my favorite: my garage gym. They all had different flooring and surfaces, and it makes a big difference for the athletes, lifters a​nd coaches.

Let me help you decide what kind of flooring is the best option for you, based on what kind of exercise you do and your workout space.

What Types of Gym Flooring Are Available?

Whether your facility caters to heavy weightlifters, high-intensity interval trainers, or martial artists, the thickness of your gym flooring can make a significant difference in performance, safety, and overall user experience. In this comprehensive guide, we’ll explore various factors to consider when determining the appropriate thickness of gym flooring, including the type of exercises performed, equipment used, and specific needs of your facility.

Understanding Gym Flooring Options

Before delving into thickness considerations, let’s first examine some popular gym flooring options commonly used in commercial spaces:

1. Rubber Mats:
   • Rubber mats offer excellent durability, shock absorption, and slip resistance, making them an ideal choice for high-impact exercises and heavy weight training areas. They come in various thicknesses ranging from 1/4 inch to 3/4 inch, providing options to suit different needs and preferences.
2. Rubber Tiles:
   • Rubber tiles are versatile and easy to install, providing a seamless flooring solution for large workout spaces. They come in standard thicknesses ranging from 3/8 inch to 3/4 inch, offering superior impact absorption from hard surfaces, and noise reduction for commercial gyms and exercise rooms.
3. Rubber Rolls:
   • Rubber rolls provide seamless coverage for larger areas and offer excellent shock absorption and slip resistance. They are available in different thicknesses, typically ranging from 1/4 inch to 3/4 inch, making them suitable for heavy weightlifting areas, power cages, and exercise studios.
4. Foam Tiles:
   • Foam tiles are lightweight and portable, making them ideal for temporary or portable workout spaces. While they offer some cushioning and support, they are not as durable or resilient as rubber flooring options. Foam tiles typically range in thickness from 3/8 inch to 1 inch, providing options for light to moderate exercise activities.

What to Consider When Determining Gym Flooring Thickness:

1. Type of Exercises:
   • Consider the primary types of exercises performed in your gym, such as weight training, plyometrics, martial arts, or bodyweight exercises. High-impact exercises like plyometrics and heavy weightlifting require thicker flooring with superior shock absorption to cushion impacts and reduce the risk of injury.
2. Equipment Usage:
   • Evaluate the type and weight of equipment used in your gym, including free weights, barbells, and weightlifting machines. Thicker flooring is necessary to withstand the impact of heavy equipment and protect the subfloor from damage.
3. Specific Needs:
   • Assess the specific needs and preferences of your clientele, including their fitness goals, exercise preferences, and injury history. Tailor your gym flooring thickness to accommodate a wide range of activities and user requirements.
4. Impact Absorption:
   • Prioritize flooring options with excellent impact absorption properties to minimize stress on joints and reduce the risk of injuries, particularly in high-impact exercise areas such as plyometric zones or martial arts studios.
5. Noise Reduction:
   • Thicker gym flooring can help dampen noise from dropped weights and equipment, creating a quieter and more enjoyable workout environment for gym members and neighboring spaces.
6. Aesthetics and Durability:
   • Consider the aesthetics of your gym and choose flooring options that complement the overall design and branding of your facility. Additionally, prioritize durable materials that can withstand heavy foot traffic and regular use without compromising performance or appearance.

Choosing the Right Thickness

Now that we’ve explored the various factors to consider let’s delve into how to choose the right thickness for your gym flooring based on specific needs and requirements:

1. High-Impact Exercises:
   • For areas dedicated to plyometric exercises, martial arts, or high-intensity interval training, opt for thicker rubber flooring ranging from 1/2 inch to 3/4 inch to provide optimal shock absorption and joint protection.
2. Heavy Weightlifting:
   • In weightlifting areas, power cages, and squat racks, choose rubber flooring with a thickness of at least 1/2 inch to 3/4 inch to withstand the impact of heavy weights and equipment without causing damage to the subfloor.
3. General Exercise Areas:
   • For general exercise areas used for a variety of activities including strength training, cardio, and bodyweight exercises, opt for rubber flooring with a thickness of 3/8 inch to 1/2 inch to provide adequate cushioning and support for all types of workouts.
4. Portability and Versatility:
   • If you require portable or temporary flooring solutions for events, classes, or outdoor workouts, consider foam tiles with a thickness of 3/8 inch to 1/2 inch for lightweight and easy-to-install options.
5. Budget Considerations:
   • While thicker flooring typically offers better shock absorption and durability, it may come at a higher cost. Evaluate your budget constraints and balance the benefits of thicker flooring with your financial limitations.

​Flooring Considerations for Mixed Use Gyms

Gyms can be pretty cookie cutter, like most big box gyms. They have some machines, a circuit station, and some “hand weights” or light weights. Blah. Get me outta there. They can use any kind of typical rubber gym flooring because they don’t typically have squat racks, heavier weights, or Olympic lifting. That’s fine; it works for a lot of people. If it suits your needs, then you are in luck because these gyms are everyone. 

However, please know that local gyms with better equipment, heavier weights and happy happy regulars are great places for everybody! From people who are totally new to a gym to advanced lifters and competitors, these gyms typically have better equipment, and more options for you.

When it comes to flooring, they’ll typically use thick rubber flooring that’s obviously durable enough for commercial use. In some areas, you’ll see deadlift stations with even thicker mats than the typical rubber gym floor mats. This is necessary for heavier lifting. You’ll even see platforms for dedicated heavy deadlifting. 

Platforms are made of layers of plywood and rubber horse stall flooring: some of the thickest mats out there. By screwing these layers of flooring together, the platform dissipates the weight of the heavy lifts to protect the floor. 

Home Gym and Garage Gym Flooring

The best thing about outfitting your home gym is that you get to make it perfectly fit you! As you decide how thick your gym flooring should be, answer the following questions:

• what kind of exercise, lifting and movement will you do in your space? 
• will you be deadlifting, clean & jerking, or snatching any weights? 
• will you have a squat rack? 
• what other type of equipment will you have? Anything large and heavy?

If you have smaller weights and will not be using barbells, you have many options of flooring thickness. You can use interlocking foam mats, which are thick, foam tiles that interlock like puzzle pieces. They are very versatile, easy to install and remove, and provide cushioning. They don’t need to be nailed down or permanently affixed to the floor. 

If you are going to set up a garage gym and are going to use any kind of barbells or a squat rack, I recommend rubber floor mats. The horse stall mats that are available from Tractor Supply Company are my favorites. The standard thickness of these is 3/4 inch of heavy rubber. This is a good balance of thickness and weight.

They are heavy (94 pounds) especially for one person lifting and installing them. Ask me how I know, lol. I have about 12 of them. They are my favorite gym mats though, and they’re worth the one time struggle of getting them home. 

You can see in this post about heating a garage gym, more details about my stall mats.

One of my clients even installed two in her basement gym in Virginia. They are a great choice to protect her floor from light to heavy use. 

Related: home gyms ideas garage edition! This is a huge guide for what you need for your garage gym!

Considerations for MMA and Martial Arts Gyms

Flooring for martial arts gyms often combines both rubber flooring and a softer flooring on top. One example of this is vinyl or canvas covered foam mats. These mats typically have a high-density foam core with a durable vinyl or canvas cover. They are easy to clean and provide a smooth surface suitable for various martial arts styles.

These two layers allow for insulation from a hard floor, and then further cushioning to reduce the risk of injury during falls or throws. The best thickness for this second layer of foam mat is 1-2 inches. Heavy lifting and weight lifting usually do not occur in this part of the gym, so the best choice is cushioned matting on top of rubber matting. 

Large Commercial Gym Flooring

For a larger area than a home gym or martial arts studio, the best option will be larger rubber floor rolls. In this case, you’ll want to segment your gym into heavy use areas that require thicker rubber floors, MMA and stretching areas, and areas where machines but not free weights are used. This way you can use the above information about which rubber flooring thickness suits your activity best. This can also help your budget. Thicker flooring means more money often, so in some areas, 3/8 rubber flooring rolls are a good thickness to provide safe, non-slip footing and enough cushion from the concrete slab. 

Then, where you have heavy gym equipment, squat racks and bench presses, install 1/2 inch rubber flooring. Finally, for specific deadlift areas, install thick flooring: a platform of plywood and horse stall mat, like I mentioned above. You might even buy a commercial deadlift platform, which typically comes with 8 large rubber pieces inside a metal frame. These are popular options in gyms with powerlifting competitors. 

Of course, all of these depend on your gym’s usage and budget. Just know that it will be worth it to make dedicated spaces so you are able to both protect your floor and give your lifters the best experience possible. 

Lastly, I LOVE me a good turf in a gym! If you have the space, this will set your gym apart from the others in town. Gym turf rolls are available to fit your specific square footage. They are fabulous for sled work, strongman training, and athletic movements. I highly highly recommend turf in a gym! It will set you apart from a general fitness studio, and establish your space as a lifting facility. 

How Thick Should Gym Flooring Be? 

As you can see, “how thick should gym flooring be?” is a great question! Selecting the right thickness for gym flooring is essential for creating a safe, comfortable, and functional workout environment in commercial gyms and fitness studios. By considering factors such as the type of exercises performed, equipment used, specific needs of your facility, and budget constraints, you can determine the ideal thickness of gym flooring to meet the requirements of your clientele.

Whether you opt for rubber mats, tiles, rolls, or foam tiles, prioritize impact absorption, durability, and user comfort to ensure optimal performance and satisfaction for gym members and coaches alike. 

Message me if you have anymore questions! I love this stuff!

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

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If you need home gym organization ideas, storage solutions, equipment suggestions, or are just in the planning process, I am so excited for you! There are so many ways to create an organized and well running home gym that’s perfect for you.

Creating a home gym or garage gym for your training in the comfort of your own home can be transformative for both your physical and mental well-being, and I highly recommend it for everybody. 

Whether you have a small space or an entire garage, I urge you to get started on your home gym. Crucial to this process is impeccable organization. Organizing your home gym is one of the most fun processes, and keeps it running smoothly. Building out your home gym or garage gym might seem daunting at first, but you can do it!

Whether your gym occupies a tiny corner of your living room, spreads out across a spare room, or even commandeers your whole entire garage, the principles of effective organization remain the same.

It’s all about making your space work for you, ensuring every band, plate and bar has it’s place. The peace of mind that comes from stepping into a well-organized training space is unmatched, allowing you to focus solely on your strength and conditioning and fitness goals. 

Key Takeaways:

• Home gym organization: Essential for efficient and enjoyable workouts. 
• Adaptability: Strategies to fit every space, from limited to expansive. 
• Personalized setup: Tailored to support your individual strength and fitness goals. 

Assess Your Space and Needs

Take a moment to assess your needs and your space, and fit them together. How much room are you going to allocate to your home gym? It can be a spare room, a corner of the living room, or you can go crazy and fill up your garage. Highly recommended

Do you need guidance on what to buy to start your home gym? Here’s the equipment in my short list of home gym essentials.

Now let’s discuss your training goals. If you are going to be training with dumbbells, barbells and weight plates, you’ll obviously need the room both for the exercises and the storage. 

If you are a yoga or Pilates enthusiast, or will primarily be doing mobility and stretching, you probably won’t have a ton of home gym equipment. You can get away with using a small space for your home sessions. 

It’s about making your space work for you, ensuring every jump rope, dumbbell and medicine ball has its place, making way for killer training sessions at home.

Declutter Your Space

Clutter is one of the biggest challenges of a home gym. We could all use more space, and it’s really tough to stop buying things for your home gym! 

When your home gym is cluttered, it hinders not just your physical movement but also your mental clarity. I’ve seen it – equipment scattered everywhere, from resistance bands tangled in a messy heap, foam rollers and yoga mats awkwardly flopped against a wall, to free weights hidden under a pile of jump ropes. The solution? Decluttering. 

• Assess Your Equipment: Take a good, hard look at what you have. This is the hardest part for me. Other people will tell you to be ruthless about what you use and don’t. I have trouble with that because I do like collecting things if they can be valuable to my training. So, I focus on the next step: maximizing storage space.
• Maximize Storage Space: Employ smart storage solutions. Wall-mounted racks are great for bars and even plate storage. I have a giant peg board that has hooks for hanging yoga mats and resistance bands, hip circles, and wraps and straps, freeing up valuable floor space. For heavier items like weight plates and kettlebells, consider sturdy shelves or cabinets that can bear the load. 

Smart Storage Solutions

My favorite home gym organization tip is to get stuff off the floor! Use wall storage, use the storage pegs on your power cage if you have one. Use shelving. All these things keep the floor clear, offering space for the versatility of your sessions. 

Since you probably don’t have the square footage of a large commercial gym, you will be using your free space for many different exercises, instead of dedicated equipment. When you have your equipment stored on the walls, this space will be a God send!

Utilize Wall-Mounted Racks and Hooks

Employing wall-mounted racks and hooks is a game-changer, especially for those of us with limited space. These ingenious storage options perfectly cater to hanging resistance bands, neatly storing foam rollers, and keeping jump ropes tangle-free.

The beauty of this approach lies in its impact on freeing up valuable floor space. Suddenly, that small workout space in your spare room or even a corner of your living room transforms into an open area, ready for you to execute your exercise routine without the hassle of navigating through clutter.

This brilliant use of vertical space not only makes your fitness equipment easily accessible but also contributes to a more organized and inviting exercise space, motivating you to keep up with your home workouts in the privacy of your home gym. 

Peg Board Garage Gym Storage

Hands down, the best thing I did for my garage gym organization is getting a peg board. I got this from U-Line and they delivered it in like 2 days. Not an ad. It is actually rated to hold quite a bit more weight than I use it for, but it holds so many little things that used to just get lost in in gym. 

I have bench press wraps, wrist wraps, lifting straps, knee sleeves, bands, jump rope and even an Iron Neck on my peg board. I also put my weight belts and longer resistance bands on the peg board so that they aren’t piled up on the floor. Don’t forget your TRX, blast straps, or any other rings or suspension systems too.

The only thing I don’t store on my peg board is medicine balls and dumbbells. Though it could hold it, I know it could. 

To reiterate, I LOVE how much storage this thing gives me! It is probably my best home gym organization idea. Highly recommend.

Innovative Floor and Ceiling Storage

Every inch of space counts, especially when we’re working with areas like a cozy living room corner, a part of your garage gym, or even a dedicated spare room. This is where getting creative with floor and ceiling storage solutions truly shines. Floor racks are an absolute game-changer for heavy hitters like free weights and barbells, neatly corralling them in one accessible spot. 

While we are on the topic of flooring, read here for a comprehensive guide on how thick your gym flooring should be.

By going vertical, you not only safeguard your valuable floor space for actual workouts but also keep essential gear like foam rollers and jump ropes within arm’s reach for easy access. It’s about smartly leveraging every nook and cranny to maintain a streamlined, motivating exercise space. A well-organized gym is your best friend in your fitness journey, making it easier for you to stay focused and committed. 

Home Gym Ideas Garage Edition! A comprehensive guide here!

The Rolling Cart: A Versatile Organizer

A rolling cart is a fantastic and convenient organizer. These can be either movable shelves with sheets, or plate storage on wheels. 

A rolling cart with flat storage shelves dynamic solution for keeping all those smaller items – think resistance bands, yoga mats, jump ropes, and even the foam rollers – neatly organized and within arm’s reach during a sweat session. Imagine this: no more pausing your workout to dig through a cluttered pile for your gear. With everything sorted on a rolling cart, you can easily wheel your essentials right to your side, ensuring those accessories are always just where you need them, when you need them. 

The best part? Rolling all the heavy plates to where you need them instead of lugging them over one by one. When it’s time to reclaim your space, simply roll the cart away. Talk about a game-changer for home gyms of any size!

Budget-Friendly Home Gym Organization Ideas

Organizing a home gym space doesn’t have to cost your whole budget. Thinking outside the box can help you find solutions that cater to your specific needs without overcrowding your space or emptying your wallet. For instance, like I mentioned, the one peg board on the wall offers a versatile way to hang resistance bands, jump ropes, and even yoga mats, freeing up valuable floor space and keeping your workout area clutter-free. 

Another great option is repurposing an old bookshelf or rolling cart to neatly store smaller items like ankle weights, foam rollers, and water bottles, ensuring quick access during your workout sessions.

For those with limited space, utilizing vertical space by installing wall-mounted racks can be a game-changer, perfect for hanging exercise equipment and saving room for those intense workout sessions. The best home gym storage ideas are those that reflect your lifestyle and help maintain the privacy of a home gym, turning even a small area into an open, inviting exercise space. 

Barbell Storage

Barbells are an essential part of a home gym, if you are looking to completely replace your gym memberships. Barbells don’t take up much space, but they are usually a significant investment so you want them to be stored safely. There are many different sizes of barbells, but a standard barbell is 45 pounds and about 7 feet.

A great way to store many barbells is a gun storage style barbell holder. These storage racks use wall space to hold your barbell babies. I am going to build one of these this summer, so be on the lookout for updates. 

In the meantime, I store two of my barbells vertically. Two I store horizontally. One lives on the ground, so I need up give that one a better home. Stay tuned.

Personalizing Your Home Gym

Now here’s the next fun part: you get to make your home gym truly your own!  You get to put up your own pictures, medals, trophies, and poster. You can choose the lighting and the theme and ambiance. I end up collecting things little by little. The idea of creating a whole space is overwhelming to me, so I’ve ended letting my garage gym just turn into itself over the years. 

I have a few posters I like, some sports memorabilia (GEAUX TIGERS! HOOK ‘EM!) SEC, baby. I have some books I like, especially books about the golden era of bodybuilding and lifting. 

And, remember you get to be the sole DJ. You pick the music and get your mind right. These are just a few of the benefits of a home gym.

Is it still cold where you are? It’s chilly in Austin. Here’s the best ways to heat a garage gym.

Home Gym Organization Ideas: The Final Stretch

An enjoyable and well used home gym relies on organization. That’s the fine line between a frustrating session searching for the tools and weights you need, and a seamless training session that goes the way you plan. 

Organizing your home gym isn’t just about aesthetics; it’s the fine line that separates a frustrating session searching for a specific dumbbell or the perfect resistance band, from a seamless transition into your strength training or home leg workouts or mobility sequence. I’ve seen my own transformation, moving from cluttered chaos to a streamlined fitness setup, and the difference is night and day. 

Don’t let the value of your investments in fitness equipment degrade under a pile of clutter. Your equipment deserves it’s proper place. 

Take this moment to reevaluate your space and create a space where your training will thrive. Let the transformation begin not just in your physical environment but in your mindset. The leap from cluttered to clear, from haphazard to harmonious, will reap dividends not only in the clarity of your physical space but in the clarity of your mind during each workout. The final stretch? It’s realizing that the power to maximize your workout through innovative organization was in your hands all along.

Personal Training in Austin and Beyond

I’d love to help you with your personal training, and your home or garage gym. I have used so much equipment and built many garage gyms for different people’s needs. If you’d like to do a free consult about your training or equipment, contact me here.

Other Personal Training Resources

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Personal Training in Austin and Round Rock, Texas

About the author

Kathryn Alexander is a strength coach and personal trainer in Austin, Texas. She loves hiking, college football, and the feel of a perfectly knurled barbell. Read more about Kathryn here.

• 
  Cable Squats: Muscles Worked and How to do Them
• 
  New Semi Private Personal Training in Austin, Texas!
• 
  The Best Workouts for Health: Contributor for Epoch Times
• 
  Dumbbell Back Workout: The 5 Best Exercises
• 
  Dumbbell Arm Workout At Home
• 
  Plank Exercises for Beginners