Workouts For Your Basement or Garage

So you have a lot of space in your basement or garage? No, that’s not the only reason to get one. Many survivalists store important things such as weapons and ammo, food caches for emergencies, water sources for all-day hydration and more. An attic is also good place to prepare yourself just in case SHTF (as long as it has proper ventilation).

The “pros and cons of garage gym” is a question that I am asked quite often. The answer to the question is that, if you have a garage or basement, then it might be worth it to build a workout area in your home.

Joe Hashey contributes this guest article as an editor’s note.

My parents needed to do something to release our energy without ruining the home since I was one of four boys. Their solution: a 300-pound garage barbell set. It was found at a yard sale by my father, and we all thought it was the best thing ever!

The weights were a dark black color with rust streaks that had been spray painted over many times. The bar was remarkably rust-free and sturdy. (I still have the identical bar at my gym after more than 15 years.)

We pulled out the hammer and saws when we brought it home to create a modest “barbell clubhouse” in the rear corner of a dark and dirty basement. We had our little bit of paradise, a 10 by 15 foot space with bare walls and a concrete floor, when the dust settled…it was PERFECT!

We had to be creative since we just had a barbell and no bench, rack, dumbbells, shake weights (kidding), or other equipment.

Unfortunately, we didn’t know anything about strength training when we were between the ages of 12 and 16. That didn’t stop us from going in there and “mucking about” with the weights and practicing workouts we’d seen on TV.

Fast forward to today: I’m lucky enough to own and operate a fully equipped strength training facility, and I often find myself in conversations with folks who have “attempted” to work out at home. “I just had a barbell set and a bench at home, so I couldn’t really do much,” they’ll explain.

That is so far from the truth! Many folks I know are in the same position as me; they have little equipment yet want to exercise at home. I’m making a three-day-a-week general fitness program for you that only takes two things: a barbell set and your bodyweight.

The Barbell Workout in the Basement

Day 1 – Arms and Shoulders (a to b denotes a superset)

1. Push-ups with weights (make sure the plates are loaded towards your upper back, not your butt). 2 x 15 repetitions, 1 x maximum reps

2a. 4 x 8 Barbell Rows

2b. 4 x 12 Hindu Push Ups

3a. Front Plate 3 x 12 x 12 x 12 x 12 x 12 x 12 (hold one weight plate with two hands and raise it in front of your face with your arms extended)

3b. 3 x 12 Plate Side Raise (hold two smaller plates, one in each hand, and perform side raises)

4. Plate Stackers (as shown in the video):

 

Second Day – Lower Body (a to b denotes a superset)

1. 5 × 5 Deadlifts

2. 4 x 8 Straight Bar Lunges

3. Deadlifts in Romania (moderate weight) 8 x 3

4a. 4 x 12 Russian Twists on Straight Bar (see video below)

4b. 4 × 12 Spread Eagle Sit Ups (see video):

Day 3 – Conditioning and Full Body Workout

5 × 3 Military Press with Straight Bar

2. 4 x 8 Straight Bar Reverse Lunge

3. Serious Sixes OR Lunge Complex (as seen in the video):

Try these routines for a month, even if you already go to the gym! One thing I’ve discovered is that my customers will always add more weight to a barbell than they would to dumbbells. For example, during forward lunges, a client may pick up two 40-pound weights (for a total of 80 pounds), whereas on the straight bar, they may add two 45-pound dumbbells (135 lbs total). The mental advantage of utilizing a straight bar will be obvious, even if the area loaded is different.

 

Have fun with your training!

Have fun with your training!

Joe Hashey, CSCS, is the proprietor of Synergy Athletics and a personal trainer. Joe is the founder of the Bull Strength Training Method and has been featured in Men’s Fitness Magazine. At his website, FREE STRENGTH EBOOKS, Joe is giving out $446 in free ebooks.

**This is a general fitness regimen; always get medical advice before engaging in rigorous exercise.**

 

 

Watch This Video-

The “reddit home gym basement” is a subreddit where you can find ideas for workouts that you can do in your basement or garage. The workout ideas are all about being creative and coming up with new ways to work out, rather than the same old routine.

Frequently Asked Questions

Is it healthy to workout in a basement?

A: It is not healthy to workout in a basement. The temperature, humidity and lack of natural light can contribute to poor health and fatigue.

Is it unhealthy to workout in garage?

Can I use my garage as a gym?

A: Yes, you may use your garage as a gym. However, it is recommended that you limit the time spent there to one hour per day when not in use for work or school so that no damage will be done to your home and neighbors.

Related Tags

  • home gym problems
  • basement vs garage
  • garage gym ideas
  • gym in unfinished garage
  • best all-around fitness program