Exercise barriers need to be overcome by investing in things that permanently increase your daily likelihood of exercising. One of the most effective ways to crush through barriers is to own a barbell squat rack at home.
Apart from the fact that it's sitting there all day reminding you to lift some weights, it also allows you to do it very quickly and conveniently as you have time and energy for it.
Most importantly, lifting heavy weights is one of the most important things we can do for our health.
The squat rack is one of the few required pieces of home exercise equipment.
Why? Almost all the major compound exercise movements can be done with it, and it doesn’t take up that much space!
All people should incorporate a forward push, backward pull, upwards push, downwards pull, squat, and hip hinge strengthening routine.
As you will see below in my 25-minute routine, I do chest presses, bent-over rows, shoulder presses, chin-ups, squat, and deadlift movements in my workout routine. This effectively strengthens the whole body, including the core because the core needs to be braced and held rigid while doing most of the above movements.
The added chin-up bar on the squat rack enables me to incorporate chin-ups which usually cannot be done without some kind of elevated horizontal bar; not everyone has access to an elevated horizontal bar at home, which makes the chin-up bar a must-purchase for everyone.
All-in, I got everything I needed for $700 after tax. Compared to the $600 gym membership per person per year, I can share it with my wife and in-laws so that we can all get strong and healthy!
Most importantly, it's right there for whenever I want to train, and it doesn't require me to drive to a gym, worry about what other people are thinking about me, worry about sharing equipment, worry about packing clothes and shower gear, and etc. Compared to the 1.5 hour process of going to the gym to exercise and coming back, I spend 30 minutes on my exercises - this makes it much more likely that I'll be able to fit it into my life some how!
Here’s the 25-minute compound movement, functional fitness strength routine that I do on my home squat rack three times a week:
I do a warm-up for all the movements I’m about to do. (5 minutes)
Then, I get to muscle failure between 8-12 reps for one or two sets of each of the below and rest for a minute after each exercise below. (20 minutes)
Barbell Bent-over Row
Push-ups/Barbell Chest Press
Barbell Shoulder Press
I vary the weight on the barbells so that I can no longer perform the exercise properly due to muscle fatigue after about 6-15 reps, ideally between 8-12 reps.
Afterwards, I reward myself with an unflavoured, plain protein shake and a nice refreshing shower, and…I’m done!
The biggest challenge for most is to simply exercise.
A home squat rack not only constantly reminds us to use it, but also allows us to save time and money to do it often and conveniently. By having it available to us in our homes, the squat rack allows us to fit in exercise when we can have time to fit it in, rather than the other way around - where we have to deliberately plan in advance each and every visit to the gym.