While small, 150 square feet isn’t an uncommon amount of space for a home gym. While not too big, you can build a great home gym in that space. Keep reading to find out.
Is it possible to build a great home gym in a 150 sq. ft. space? Yes, you can fit all the equipment you need for full body free weights workouts and cardio in a 15’ x 10’ space. The equipment in this gym;
- Power rack
- Adjustable bench
- Dumbbell rack + Dumbbells
150 Square Feet Home Gym Floor Plans
This example gym is has a total floor space of 150 square feet. The dimensions of the space are 15’ x 10’. If your home gym has different dimensions, it’s possible you can fit the same equipment but have to move it around a little
If you’ve got less space, check out this post that shows you how you can create an awesome 150 sq. ft. home gym.
The gym outlined here is a complete gym with all the equipment you need for free weight exercises and a treadmill for cardio.
150 Sq. Ft. Free weights home gym layout
What’s in this 150 Sq. Ft. home gym?
There are the basic pieces of equipment I’ve outlined in this post: What do you need for the big 5 lifts (Squat, Deadlift, Bench, Rows, Overhead Press). These lifts can create a strong base from which you can build more strength and muscles. Of course with this equipment you can do way more than just those 5 lifts.
Here’s what in this example 150 Sq. Ft. gym;
- Power rack
- Adjustable bench
- Full length 7’2 Olympic barbell
- Weight plates
- Dumbbell rack
- Weightlifting platform
Those seven pieces of equipment create a complete gym with everything you need to build muscle and get a great cardio workout or lose weight.
Compared to the smaller 100 sq. ft. gym, there are a few differences. Obviously we’ve got 50 square feet more to play with so there are some opportunities for other equipment. So for this example gym, I’ve gone back to a full power rack for safety and versatility. I’ve also added a treadmill for cardio. Of course it’s possible to exchange the treadmill for another cardio machine if you prefer.
An elliptical machine or recumbent bike are going to take up less space than a treadmill so they will fit without issues.
A rower is going to be very long and will likely interfere with the other equipment. So while a rower might fit, it could lead to you being unable to use the other equipment in your gym properly. There are rowers that fold up so they’re not in the way when not using them. This could be a good solution if you prefer a rower over other cardio machines.
Finally there is a weightlifting platform in this larger gym. Since most of the space will be used for lifting, it makes sense to get a weightlifting platform. These platforms are great in providing grip for your shoes on heavy lifts while not breaking if you drop the weights. Feel free to substitute normal gym mats if you don’t lift super heavy or drop your weights. Alternatively, you can double up for more protection.
What you might not be able to see in the floor plan but are there, are the mirrors.
In a gym of this size, a single large mirror behind the power rack will be sufficient. I’ve also added a mirror behind the dumbbell rack since it’s far enough away from the power rack for it to deserve its own mirror. A mirror is mainly for seeing your lift form to prevent injuries. However, since this is a small space, having a large mirror can also help you create the illusion that the room is bigger than it actually is.
There are some things you could still add to the setup showed above even though you don’t have a whole lot of space.
- Resistance band set
- Low/High pulley power rack add-on
Those things don’t take up a lot of space at all and can add a good bit of functionality to your gym. Just those two options can allow you to many more exercises than with just the equipment in the layout. These things aren’t essential for lifting free weights however so that’s why they’re optional.
Resistance bands barely take up any space and give you some good options for corrective exercises or a warm-up. Low or high pulleys can be used for back exercises but also a few arm exercises.
Wan’t to do a lat pulldown in your home gym? Click here to find out how you can.
What can you do in this 150 Sq. Ft. home gym?
This gym has pretty much everything you need for a great workout. There are free weights and there is a cardio machine of your choice.
This setup allows you to do almost every exercise you can do with a barbell or dumbbells. Just some examples;
- Overhead Press
- Bench press
- Incline bench
- Rack pulls
- DB rows
- Bicep curls
- Pull ups
- Chin ups
And that’s just a very small part of the possible lifts with this setup. These are some of the most popular lifts in all gyms around the world. There are many more lifts and exercises that you can do in this gym but there are just too many to list.
All these exercises can create an awesome body if you know how to program correctly. If you don’t know or are just getting started, there are a whole lot of free programs available online that can help you get started. For beginners, Starting strength or 5 x 5 are both great places to get started.
What can you NOT do in a 150 Sq. Ft. home gym?
Of course the space is limited and there are things you can’t do with this setup;
- No separate machines to isolate muscles. Although pretty much every machine is easily replaced with a free weight exercise which is possible in this gym.
- Suggested post: 14 Home gym alternatives for popular gym machines.
- There is no cable station. Cable exercises are awesome for many reasons. Cable stations take up a ton of space which is just not available in this hypothetical space. Some power racks allow for a pulley add-on or possibly you can find space for a wall mounted pulley although these don’t provide anywhere near the same functionality as a full cable station.
- Suggested post: Why you need a cable station in your home gym.
Even with those things missing, you can get a great workout done in this modestly sized gym. For most people, building muscle and improving their cardio/losing body fat is all they want and that means this gym is perfect.
Can you lose weight with free weights? If you use free weights properly, you will probably gain body weight. However, it’s very likely you will lose body fat in the process. More muscle requires more energy which means that building muscle with free weights can help you lose body fat quicker.
Are barbells essential in a home gym? If your goal is building muscle, a barbell is an essential tool in your home gym. A barbell is great at loading heavy which is a basic requirement of building muscle. Barbells are also cheaper for the same weight than a set of dumbbells.
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