THE GYM

Iron Sanctuary: Build Your Ultimate Home Gym Without Breaking the Bank

An Iron Father’s Guide to Building a No-Nonsense Home Gym

Let’s cut through the BS and get straight to the point. You want to get strong, you want results, but time and money is tight, and gym memberships are not cheap. Not only that – you also don’t want to turn your garage into a Planet Fitness franchise.

Good news: you don’t need to. We’re going to talk about setting up a home gym that’s as efficient and no-nonsense as you are. No frills, no gimmicks, just the bare essentials to turn you into the beast you know you can be.

The Ultimate Basic Set Up: Adjustable Dumbbells and a Bench

Let’s start with the absolute basics. If you’re working with limited space or budget, here’s your golden ticket: a set of adjustable dumbbells and a sturdy bench. That’s it. No, I’m not joking. With just these two items, you can transform your dad bod into a Greek god bod (results may vary, especially if your diet consists mainly of your kids’ leftover chicken nuggets).

Throughout my many house moves, after having enough gym equipment to actually start one up as a business, I have fallen back to this ultra basic set-up many-a- time.

Adjustable dumbbells are the Swiss Army knife of strength training. They save space, money, and prevent your living room from looking like a small planet orbited by weight plates. Look for a set that goes up to at least 50 pounds per dumbbell. If you can swing it, go for 90 pounds or more. Remember, you’re not always going to be the weakling you are now (I say with love).

Here is my most basic set up in the garage. I didn’t even have any flooring down. But it got the job done.

I used to have a full set of welded dumbbells ranging from 10kg – 90kg. Yeh it was great having a full commercial setup, but it took up a hell of alot of space. Once I sold those, I bought a set of IRONMASTER adjustable dumbbells – and I have to say they are fantastic. The best thing about these is that you can continue to purchase addons for them as you get stronger. They will grow alongside you.

As for the bench, get one that’s adjustable. Flat, incline, decline – you want options. And for the love of all that is holy, don’t cheap out on this. A sturdy bench is the difference between pumping iron and an embarrassing trip to the ER. “Yes, doctor, I was bench pressing, and suddenly I was ass-over-teakettle.” Not a good look, Iron Father.

Again, I went commercial with this option and bought a BARBARIAN LINE FID bench.

With this dynamic duo, you can perform a plethora of exercises:

• Chest: Bench press, flyes, pullovers

• Back: Rows, deadlifts (yes, you can deadlift with dumbbells), rev-flys

• Shoulders: Overhead press, lateral raises, front raises, upright rows

• Arms: Curls, tricep extensions, hammer curls

• Legs: Goblet squats, lunges, step-ups

• Core: Weighted crunches, Russian twists

See? Who needs a fancy gym membership when you’ve got these bad boys?

Leveling Up: Adding a Barbell and Weights

Ready to take it up a notch? Add a barbell and some weight plates to your arsenal. Now we’re cooking with gas.

A standard Olympic barbell (that’s 7 feet long and weighs about 20kg) opens up a world of compound movements that will have you feeling like a modern-day Hercules. Squats, deadlifts, overhead press – these are the movements that separate the men from the boys, the Iron Fathers from the Couch Potatoes.

Start with a set of weights that allows you to perform your exercises with proper form. You can always add more plates later when you’re ready to make the neighborhood kids wonder if the Hulk moved in next door.

I eventually added some rubber flooring, and a rack which allowed me to do squats as well as bench. I splashed out on a leg sled to give a bit of variation to my leg workouts as well as calves. I bought rubber bumper plates but ended up getting rid of them for cast iron.

Personally I have always preferred cast iron plates for the old school look.

How can you squat without a rack or cage? easy, you clean the bar from the floor. This is how it was done before the creation of the squat rack and squat cage. Men had to be strong enough to clean pull the bar and weight from the gym floor, and either rest it across the front of the shoulder to perform front squats, or ad a push press to the movement and lower the weight to the back to perform a back squat. There is also another movement that involves standing the weighted bar vertically and leaning to the side to get your shoulders under it, squatting down to get the bar across your back and then standing.

Do I need to throw in another disclaimer here? It should be common sense – make sure you know or learn the proper form and technique, and work your way up through the weights – Play the long game. Your training should be a lifetime goal, not a race to the finish. I would rather make slow and consistent gains in strength over 20 years with no injury, then jumping 10kg a week in my squats and doing a muscle, tendon or ligament tear!

The Holy Grail: Squat Rack or Power Cage

If you’re serious about this Iron Father business (and I know you are, you magnificent beast), consider investing in a squat rack or power cage. This is the centerpiece of any respectable home gym. It’s like the Iron Throne of your personal kingdom of gains, only with less political intrigue and more sweat.

A good power cage allows you to safely perform squats, bench presses, and overhead presses without a spotter. Because let’s face it, your 5-year-old, as eager as they might be, is not going to save you from a failed 4 and a half plate-a-side squat (yes my little one watched dad go down, and not come back up).

With a power cage, you can also do pull-ups, rack pulls, and if you’re feeling particularly masochistic, rack lockouts. It’s versatility incarnate.

Honestly I have been through all of these set ups – multiple times. Although at various stages I had as much equipment as an actual gym, I can tell you that I prefer the more basic set ups. Not only because it is cost, and space effective, but it also pulls you into doing those basic lifts and exercises.

In stark contrast to what fitness magazines, gyms, and retailers tell you – you do not need very much at all to build a strong and powerful physique.

The Full Iron Father Setup

So, you’ve drunk the Pre-Workout and you’re ready to go all in. Here’s your shopping list for the ultimate Iron Father home gym:

Adjustable or flat Bench

Adjustable Dumbbells (up to 45kg each if possible)

Olympic Barbell

Weight Plates (start with 2x20kg, 2x10kg 2x5kg, 4×2.5kg, 2×1.25kg) (I prefer cast iron)

Power Cage or Squat Rack

Pull-up Bar (often included with the power cage)

Optional but awesome additions:

Resistance Bands (great for accessory work)

Foam Roller (for when you realize you’re not 20 anymore)

Dip Station (can often be attached to your power cage)

With this setup, you’ll be able to perform virtually any exercise you can think of. Squats, deadlifts, bench press, overhead press, rows, pull-ups, dips – the gang’s all here.

Making It Work in Your Space

Now, I know what you’re thinking. “But I don’t have a dedicated room for all this!” Fear not, my soon-to-be-swole friend. You’d be surprised at how little space you actually need.

My current set up consists of a cage, barbell, 400kg of weight plates, adjustable dumbbells and stand, and a flat bench. The space I have the set up in the back of the garage is 3m x 3m. That’s smaller than most kids’ bedrooms. (No, this is not permission to evict your child for gainz. Though the thought has crossed my mind too.)

Verve power rack and flat bench with a belt squat attachment gives me plenty of options for legs. An EZ-Bar gives my wrists a bit of a break and I still have the IRONMASTER dumbbell set.

Yes I would prefer a little more space, but as long as I keep putting weights away as I use them, this space is not cramped to perform all the basic movements without feeling claustrophobic. I also have a cage mounted belt squat that I can attach, or Un attach when I want to.

If you’re really tight on space, consider a folding squat rack that can be mounted to the wall and folded away when not in use. Your adjustable bench can be stored vertically, and those adjustable dumbbells take up minimal space.

Remember, Iron Fathers, where there’s a will, there’s a way. And your will is stronger than any space constraint, isn’t it? That’s what I thought.

One of my earlier set-ups in a single garage. Dumbbells went up to 90kg but took up alot of space. It also doubled as my home office when running my security company.

This was one of my double garage set ups. Too much equipment for the space and the reality was that I could have got by with far less and enjoyed it more.

The Iron Father Mindset

Remember, the equipment is just a means to an end. The real transformation happens in your mind. It’s about showing up, day after day, even when you’re tired, even when your kid kept you up all night, even when work is kicking your ass.

It’s about setting an example for your children, showing them that hard work and consistency pay off. It’s about being strong enough to carry your kids on your shoulders, to wrestle with them without getting winded, to be there for them for years to come.

Your home gym is more than just a collection of metal and rubber. It’s a forge where you’ll build not just your body, but your character. It’s where you’ll face your limits and push past them. It’s where you’ll become the Iron Father you were meant to be.

So, what are you waiting for? The iron is calling, and it’s time to answer. Set up your home gym, embrace the grind, and show the world what an Iron Father can do. Your kids are watching, your partner is watching, and most importantly, you’re watching yourself. Don’t let them down.

Now go forth and conquer, you magnificent Iron Fathers. The path to greatness starts with that first rep in your very own Iron Sanctuary. Make it count.

As Socrates once said;

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

Your transformation starts now.