Hello. I’m Ietore(@ietore.jp).I’m a father of three (40s).
We’ve been very happy with the home gym we’ve built in the basement of our home (the room is 10 tatami (16.5 square meters) in which we’ve brought in power racks and spin bikes to create a home gym.
I’ll explain the layout and layout of the equipment and the satisfaction level for those who want to set up a training room and do as much muscle building as they want.
I bought the Airotech power rack (masculine set) first so that I could bench press and squat with free weights as well as rowing, chinning and leg presses.
But I’m just a regular office worker, so I’m not trying to be super macho, so I’m also buying additional cardio equipment like a spin bike and a rowing ergometer.
When building a home gym, as long as your wife does not dance Zumba, you can create a satisfactory training room with a space of 4.5 tatami mats to 6 tatami mats, by skillfully selecting and arranging the equipment to suit your training needs.
アイロテックで家トレ[目次]
- １．The size of the home training room is about 10 tatami mats (16.5 square meters)
- ２．Size required for power racks. Space for plate replacement is a must.
- ３．The Airotech power rack can do dips.
- ４．You need to consider where to move the incline bench
- ５．With 10 mats, you can easily set up aerobic exercise equipment in a home gym.
- ６．Zumba at home if you have the space!)
- ７．The size of the 10 tatami mats before the home gym equipment was installed
- ８．Mirrors that are surprisingly difficult to find in a home gym layout.
- ９．List of equipment in our home gym
- １０．Conclusion / I’m writing an article about home gyms
１．The size of the home training room is about 10 tatami mats (16.5 square meters)
The size of the home gym at home is about 10 tatami mats (not including the mechanical room on the drawing). The living room is L-shaped, so I had a lot of trouble with the layout.
As I am a beginner in muscle building, I bought the Irotech Muscular Set R140 power rack which is a complete set.
The rack is 183cm x 116cm (218cm high), so the rack itself doesn’t need as much space as it looks, but the barbell shaft is 200cm long.
Translated with www.DeepL.com/Translator (free version)
The standard length of the Muscular Set R140’s barbell shaft is 180cm.
However, you can change the length to 200 cm for an additional 2,160 yen (I don’t remember, but I think they selected 200 cm). Depending on the size and shape of the room, I think it would be better to choose the standard 180 cm barbell shaft.
Considering the space required for weight changes, you will need a width of 270cm (273cm x 273cm for a 4.5 mat room; 364cm x 273cm for a 6-mat room, so a room between 4.5 and 6 tatami mats should be sufficient) when installing the power rack, including the barbell shaft.
(4.5 tatami mats is 364cm x 273cm, so the room should be 4.5-6 tatami mats in size.)
Also, since you need to move the incline bench (170cm long) in and out of the room, you need a certain amount of space in the length direction. (See the next section for details.)
In other words, when building a home gym in a new house, you need to consider the size of the room needed for the home gym, not only the type of exercise you want to do, but also the presence or absence of long items such as barbell shafts, the need to move the equipment (benches, etc.), and the shape of the room. It’s surprisingly profound.
If you have a room ahead of you, like I do, and one day you decide to build a home gym, it’s easier because you’re limited in size.
You just have to figure out how much equipment you can squeeze into the constrained space.
My feeling is that if the room is 10 tatami in size, you can put a lot of equipment in it and you’ll have a pretty satisfactory level of home gym.
As you can see from the layout of our house, if you don’t have a rowing ergometer or other long equipment, a 4.5-6 tatami mat room is usually enough for a reasonably satisfactory training room.
If you are considering building a home gym in a 4.5 or 6 tatami mat room, please refer to the following article.
The difference between a 4.5 mat room and a 6 mat room is the difference between a 4.5 mat room and a 4.5 mat room, including the use of an incline bench.
Related post Home Gym Layout, 4.5-tatami mat and 6-tatami mat installation
２．Size required for power racks. Space for plate replacement is a must.
Let me explain the space required for the barbell plate replacement mentioned above.
First, here’s a picture of the relationship between the 120cm width of the power rack and the 200cm length of the barbell.
As far as the room is concerned, there are cases like our house where a 10-mat room is enough for the power racks, but depending on the shape of the room, it can be just barely enough to fit the 270 cm required for the power racks.
The picture shows a room with only 35cm of space between the wall and the end of the barbell shaft.
It is possible to replace the plates, but it would be easier to replace the plates if the walls were a little further apart.
３．The Airotech power rack can do dips.
１）Dips outside the power rack.
This is a picture of the right side facing the power rack. In fact, Irotech allows you to do the dips on either side of the power rack.
It is done by inserting a removable bar. When doing dips, you want to make sure there is about 90 cm of space between the wall and the end of the rack.
However, you can also buy a dips rack separately for about ¥7,000 and do the dips at another location.
In other words, we think it’s a shame to give up installing a power rack just for dips, so we think it’s better to prioritize installing a power rack first.
Related post Irotech Muscular Set R140 (Power Rack) is a great choice for your home gym !
２）Dips on the inside of the power rack
It’s been three full years since I bought the Muscular Set R140 from Irotech.
I was writing the article above and thought, “Hey, can’t dips be done on the inside of a power rack? I realized that I could do it.
I tried and I could do it. lol.
I always left the bench inside the power rack, so it never occurred to me to do the dips inside.
In this case, the power rack would only need to be 240cm-260cm wide to be installed.
◆240cm wide = 180cm barbell shaft + 30cm left + 30cm right.
◆260cm wide = 200cm wide barbell shaft + 30cm left + 30cm right
４．You need to consider where to move the incline bench
As mentioned above, the Irotech Muscular Set R140 also allows for a rowing motion. It is necessary to move the incline bench out of the rack at this time.
The yellow lines in the picture below are the joints of the 60 cm square joint mat.
It gives you an idea of how much space you need for the rack.
The bench is usually used in positions (2), (6) and (10), but if you are doing dumbbell exercises or another exercise in the power rack, move the bench to the outside of the power rack.
In conclusion, when placing the power rack, it should be 270 cm wide and 275 cm long (in numbers (2), (6), (10) and (14). If only the ⑲ are used in half, the total space is 270 cm).
５．With 10 mats, you can easily set up aerobic exercise equipment in a home gym.
Now, let’s talk about the placement of the cardio equipment.
As mentioned above, in my case, I first decided on a location for the power rack. Then I decided where to place my aerobic spin bike and rowing ergometer (rowing boat) and the placement is complete.
It is painful to continue the cardio exercise without doing anything like a monk, so I thought about the placement that I can do while watching TV.
Related post Home Gym Aerobic Exercises Cardio Spin Bike (Irotech SS130)
６．Zumba at home if you have the space!)
We had a zone in front of the TV for using the incline bench and stretching, but my wife, who took a leave of absence from the gym due to the restrictions on going out due to the new coronavirus, started doing Zumba in the home gym while watching Youtube.
The floor is not wooden like in the gym, but a joint mat, but my wife has been able to do it comfortably. You can use it this way too!
(Please don’t hang your clothes randomly on the sacred power rack, W.)
７．The size of the 10 tatami mats before the home gym equipment was installed
For reference, here are some pictures of the home gym equipment before it was installed. Our house is a used office (RC) that we purchased and renovated, so the floor is a concrete slab with a heavy walking sheet on it.
Space ：Approx. 10 tatami mats (16.5 square meters)
Ceiling Height：235㎝
Wall ：Wallpaper (brick pattern)
Frame ：RC (reinforced concrete)
Floor ：Heavy-duty walking sheets were placed directly on the concrete slab
Air conditioning：Cassette air conditioner
Related post Home Gym Layout, 4.5-tatami mat and 6-tatami mat installation
Related post Start small with a 3-tatami mat layout for your home gym
８．Mirrors that are surprisingly difficult to find in a home gym layout.
Yes, equipment and TV placement are important, but the mirror is actually a must-have in a home gym. Whether it’s for macho people to check their muscle tone or for those who aren’t confident in their body type to inspire themselves, looking at your body in the mirror every day will keep you motivated even when training alone.
We installed the mirror in the back of our house in the power rack. I honestly feel that this was a mistake, as I feel the parlor rack is in the way when taking pictures.
Related post：I just installed a mirror in my muscle training home gym !
９．List of equipment in our home gym
The first purchase I made on my own was an Irotech Power Rack (Muscular Set R140). It also came with a bench as a set. It was good enough for an amateur like me to use as a home gym.
Then I bought a spin bike (SS130) for cardio and a year later a rowing ergometer (Concept 2) for cardio.
With an electric aerobic bike, there is a limit to the amount of time you can exercise continuously (generally 20 minutes, etc.), but with a spin bike with wheels that weighs 13-25kg, you can do a real long and high-impact workout without worrying about the exercise time.
The rowing ergometer is a rowing machine, but as a machine that increases both muscular strength and endurance (aerobic exercise) at the same time, it has been used in training for a variety of athletic programs, such as high school baseball, judo players, and F1 racers, and is probably the most popular machine now. If your gym is equipped with an ergometer, try it out. If you pedal 2,000m in about 10 minutes, you can experience the meaning of being called “the machine from hell” (laughs).
夜の家トレ。
ローイング エルゴメーター 5,000m。24分48秒。
自分なりにフォームに気をつけてゆっくり漕いでみました。 pic.twitter.com/YTj2NAKDEt— ホームジムで家トレ！ (@ietore_jp) October 8, 2019
１０．Conclusion / I’m writing an article about home gyms
Thank you for staying with me until the end.
Today I wrote an article called ‘The Room Size of Your Home Home Gym is 10 square meters’.
The difference between a 4.5 mat room and a 6 mat room is the difference between a 4.5 mat room and a 4.5 mat room, including the use of an incline bench.
Related post Home Gym Layout, 4.5-tatami mat and 6-tatami mat installation
I’ve also written other individual articles on what you can do with the Power Rack Set (R140), Spin Bike (SS130), and Home Gym Floors (joint mats) that I hope will help you with your home gym creation.
If you’ve built a home gym, be sure to let us know on Twitter (@ietore.jp) and we’ll “like” you while we train together !