ABOUT THIS EPISODE
This episode focuses on building a realistic fitness plan for the New Year and beyond—covering training structure, equipment selection, recovery basics, and how to make consistent progress at home or in a commercial gym.
WHAT YOU’LL LEARN
A simple goal‑setting process that aligns training, nutrition, and recovery.
How to select basic free weights, adjustable dumbbells, and a compact home gym.
Why cardio periodization matters and how to choose exercise bikes, treadmills, or rowers for your goals.
Ways to set up your space with rubber gym flooring and organization so training is friction‑free.
KEY TOPICS
Building sustainable habits and weekly training menus.
Choosing versatile equipment that scales with your strength and conditioning.
Preparing a safe, low‑maintenance training environment.
QUICK ANSWERS
Q: What’s the fastest way to start a sustainable New Year program?
A: Set two strength days and two cardio sessions per week, track lifts and time, and progress small increments weekly while protecting sleep and recovery.
Q: Should I buy adjustable dumbbells or fixed sets first?
A: Adjustable dumbbells cover a wide loading range for minimal space and are a smart first purchase; add fixed pairs later for convenience on key movements.
Q: What flooring do I need for a home gym?
A: Use rubber gym flooring or tiles thick enough to absorb impact for your heaviest lifts; prioritize durability, traction, and ease of cleaning.
SHOP THE EPISODE
Dumbbells — starter to pro (subcategory)
https://www.ironcompany.com/free-weights/dumbbells?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep149
PowerBlock Pro 50 Adjustable Dumbbells (compact home gym essential)
https://www.ironcompany.com/pro-50-adjustable-dumbbell-set-for-home-gyms-powerblock-504-00110-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep149
Home Gyms — space‑efficient strength systems
https://www.ironcompany.com/strength-training-equipment/home-gyms?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep149
Cardio Equipment Guide (how to choose treadmills, bikes, rowers)
https://www.ironcompany.com/blog/cardio-equipment-guide-home-commercial-rehab?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep149
Home Gym Flooring Guide (rubber rolls, tiles, and thickness)
https://www.ironcompany.com/blog/home-gym-flooring-guide?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep149
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep149
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
