Weight Loss Story | Safe Weight Loss Picture

Setting Up A Home Gym

By Kelli Calabrese MS, CSCS

Before Dave Draper became Mr. America, Mr. World and Mr. Universe, he was just a little kid that wanted to have big muscles like a grown-up. At the age of ten, he became keenly interested in working out, and by the age of 12, he bought an old rusty weight set from his neighbor for $5.

In 1965, by the age of 23, he was named Mr. America. He attained the title without the help of a fancy gym with a juice bar, sauna or a personal trainer named Boris. Of course, not everyone aspires to become Mr. Universe--some of us settle for just being fit.

"You don't really need a lot of space," Draper says. "You can use the corner of a garage or bedroom, or a 10-by-10-foot spare room. That's all anyone really needs."

Of course, buying your neighbor's old weight set isn't a guarantee that you, too, will become Mr. Universe, but Mr. Draper's example does prove that it is indeed possible to whip yourself into shape within the comfort of your own home--and with minimal investment.

The urban myth is that the average American gains somewhere between 8 to 10 pounds between Thanksgiving and New Year's Day (roughly the equivalent of a healthy-sized baby). Medical evidence, however, suggests most Americans gain an average of a little over 1 pound between November and March.

It still may be 1 pound too many. During the winter, the trip to the gym can be more strenuous than the actual workout. The National Institutes of Health recommends most Americans do some sort of 20- to 30-minute cardio activity three or more times a week, as well as strength-building activities at least twice a week. If you adhere to the NIH's recommendation, the cost of a gym or club membership may wind up being anywhere from $500 to several thousand dollars a year. That money could just as easily go towards a gym in your own home, an investment that will likely pay for itself in a few years, and-- if the equipment is high quality--could last you ten to 15 years.

We asked a variety of fitness experts for some general tips on how to go about building a home gym, and this is what they said:

1. Look at your space. "First determine what you want in your gym, and look at things like the floor (make sure there is enough structural support); And make sure there are enough outlets for a television and an audio system, and that the temperature is comfortable, or that it can be wired with its own thermostat, and that the lighting is good" says Kelli Calabrese, a fitness expert with eDiets.com.

A treadmill could take up 30 square feet; a stationary bike could take up 10 square feet; a stair climber could take up about 15 square feet; a rowing machine might take up 20 square-feet; and a multipurpose station or gym could take up about 35 square feet.

2. Get a variety of equipment so that you can vary your workout and avoid burnout and boredom. A treadmill alone may help you to fulfill your requisite cardiovascular exercise, but it won't do much for building up strength. "You can achieve your cardio exercise most easily with walking or cycling. A stationary bike is effective and space-efficient. But for muscle tone, you'll want some weights--you can get that with just a bench and a pair of dumbbells," Draper says. Calabrese also recommends keeping a number of videos on hand to spruce up your cardio workout. "It's a cheap and convenient way to add variety."

3. Not all equipment is created equal. If you see a complete weight system on eBay (nsadaq: EBAY - news - people ) for $200, you may have good reason to be suspicious. Calabrese recommends sticking with big-name manufacturers, since the warranty is often superior, some offer trade-ins and, quite frankly, a good name may insure a higher quality product. Some such names might include Reebok (nyse: RBK - news - people ), Cybex International or Precor.

Kelli Calabrese, MS, CSCS - 2004 Personal Trainer of the Year for Online Trainer. She is a 17 year fitness industry leader, author, trainer, and international presenter. Kelli is on the Board of Directors for the American Association of Personal Trainers, An Expert Fellow for the National Board of Fitness Examiners, the Lead Exercise Physiologist for NESTA (National Endurance Sports Trainers Association) and has attained over 20 fitness and nutrition certifications. Kelli is the co-author of Feminine, Firm and Fit and is available for fitness consulting. She can be reached at Kelli@KelliCalabrese.com. For more details go to www.KelliCalabrese.com.