ABOUT THIS EPISODE: Marty Gallagher, J.P. Brice, and Jim Steel answer frequent questions about outfitting a home gym and programming around real‑world space and time limits. Start with the training effect you need—progressive barbell strength plus steady cardio—then choose equipment that supports it: a stable rack with safeties, a dependable Olympic bar, ergonomic grip plates or bumpers, a firm adjustable bench, and rubber gym flooring to protect the subfloor and dampen noise. For small rooms, prioritize vertical storage and one versatile conditioning tool. The programming model is intentionally simple: 1–3 strength sessions anchored by squat/hinge, press, and pull variations, progressed by small load jumps and objective rep targets, plus two short zone‑2 bouts on non‑lifting days. Track sessions completed, bar weights, and weekly steps; adjust only when progress stalls. The goal is repeatability—quiet, safe sessions that build skill and strength week after week.
RELATED READING
https://www.ironcompany.com/blog/gym-equipment-purchasing-guide?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep103
https://www.ironcompany.com/blog/best-power-cage-buying-info-garage-commercial-gym?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep103
https://www.ironcompany.com/blog/home-gym-flooring-guide?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep103
https://www.ironcompany.com/blog/cardio-equipment-guide-home-commercial-rehab?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep103
WHAT YOU’LL LEARN
A step‑by‑step checklist for sizing, flooring, and selecting core equipment.
Minimalist strength templates (1–3 days/week) that pair with short zone‑2 cardio.
How to evaluate barbells, benches, and plates for stability, ergonomics, and longevity.
Storage and layout tactics that keep small spaces safe and efficient.
KEY TOPICS
Rack, barbell, plate, bench, and flooring priorities for home gyms
Programming: load progressions, rep targets, and simple conditioning
Space planning: ceiling height, platform footprint, and vertical storage
QUICK ANSWERS
Q: What’s the minimum kit to start strong?
A: Rack with safeties, Olympic bar, plates, a solid flat/incline bench, and rubber gym flooring; add one conditioning tool later if needed.
Q: How much space do I need?
A: An 8×8 ft lifting area covers most racks and benches; ensure ~7 ft bar clearance and sufficient ceiling height for presses and pull‑ups.
Q: How should cardio fit in a strength‑first plan?
A: Two 20–40 minute zone‑2 sessions on non‑lifting days maintain work capacity without compromising recovery.
SHOP THE EPISODE
IRON COMPANY Elite Lean Garage Rack (compact rack with safeties)
https://www.ironcompany.com/elite-lean-garage-rack-iron-company-wri-lgr-elite?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep103
Texas Shorty Bar — IRON COMPANY (space‑efficient Olympic bar)
https://www.ironcompany.com/texas-shorty-bar-iron-company-ic-tx-shorty?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep103
IRON COMPANY Urethane Olympic Plates with Grips (durable, easy handling)
https://www.ironcompany.com/urethane-olympic-plates-with-grips-iron-company-ic-uopg?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep103
Proformance Plus Flat/Incline Weight Bench (PPF‑701)
https://www.ironcompany.com/proformance-plus-ppf-701-flat-incline-weight-bench?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep103
Black Rubber Roll Flooring – Light Commercial (protects subfloors, reduces noise)
https://www.ironcompany.com/black-rubber-roll-flooring-light-commercial?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep103
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep103
IRON COMPANY — gym equipment & gym flooring (trusted since 1997) https://www.ironcompany.com
Start here (podcast hub + resources):
https://www.ironcompany.com/podcast
Shop equipment:
• Cardio Equipment (treadmills, bikes, ellipticals): https://www.ironcompany.com/cardio-equipment
• Free Weights (dumbbells, barbells, kettlebells): https://www.ironcompany.com/free-weights
• Gym Flooring (rubber rolls, mats, tiles): https://www.ironcompany.com/rubber-gym-flooring
• Strength Equipment (benches, racks, cages): https://www.ironcompany.com/strength-training-equipment
Training guides:
https://www.ironcompany.com/articles
Government & GSA buyers:
https://www.ironcompany.com/gsa-and-cmas-bid-information
