5 Essential Exercises for a Killer Garage Gym Workout

Tired of shelling out big bucks for a gym membership? Want to get in shape in the comfort of your own garage? We've got you covered! 

Check out these 5 must-know exercises for a killer garage gym workout that will save you money and provide an effective sweat session. 

Say goodbye to membership fees and hello to quick gains!

What is The Best Garage Gym Home Workout Muscle Group Exercise?

Want to know the ultimate move for a killer garage gym workout? Let me introduce the Shoulder Press.

#1 How to Nail the Shoulder Press | Explode your Shoulders 

The Shoulder Press is a serious strength-building exercise that zeroes in on your shoulders, triceps, and upper back muscles. 

This move is absolutely essential for your garage gym workout because it helps develop upper body strength, stability, and mobility.

Plus, it does wonders for your posture and helps prevent pain and injuries.

• Plant your feet shoulder-width apart and grab a barbell at shoulder height.
• Extend your arms fully as you press the barbell overhead.
• Bring the barbell back down to shoulder height.
• Do 3 sets of 8-12 reps.

#2 How to Crush Box Jumps

If you want to add some explosive power and lower body strength to your garage gym workout, Box Jumps are just the thing for you. 

This bodyweight training targets your glutes, quads, and calves while also helping with coordination and balance.

• Stand in front of a sturdy box or bench.
• Jump onto the box, landing with both feet.
• Jump back down to the starting position.
• Do 3 sets of 10-12 reps.

One of my favorite exercises when I am doing bodyweight training. I usually mix box jumps with high-intensity interval training to get those sweet gains and get some sweat out simultaneously.

How to master the Reverse Lunge Bicep Curl? 

For a full-body workout that targets your quads, glutes, hamstrings, biceps, and forearms, try Reverse Lunge Bicep Curls. 

This exercise helps build strength, balance, and coordination in the lower body while also building strength and definition in the upper body.

#3 Reverse Lunge Bicep Curls

• Hold dumbbells at your sides.
• Step back with your right foot and lunge down.
• Curl the dumbbells up to your shoulders as you lunge.
• Return to the starting position and repeat on the other leg.
• Do 3 sets of 8-10 reps on each leg.

My Take on the Reverse Lunge Bicep Curls

As a lover of challenges, I think the Reverse Lunge Bicep Curls are like hitting the jackpot because it works so many muscles at once. This exercise has turned my noodle arms into shredded guns and has given my chicken legs some beasty power.

I don't know about you, but I'd rather do one exercise that hits multiple muscle groups than do a bunch of exercises per training sessions that only target one.

That's just being efficient with my laziness.

#4 Pull-ups

For a killer upper body workout that targets your back, shoulders, and biceps, there's nothing quite like Pull-ups. This bodyweight exercise helps improve strength, endurance, and muscle definition.

And as a bonus, pull-ups are also a great foundation for doing more advanced exercises like muscle-ups, hanging knee raises, or if you got a few reps under your belt maybe even a front lever.

How to do a pull-up?

• Hang from a pull-up bar with your hands shoulder-width apart.
• Engage your core as you pull your body up towards the bar.
• Lower your body back down to the starting position.
• Do 3 sets of as many reps as possible.

My Two Cents on the Pull-up

Ugh, pull-ups used to be the bane of my existence. Three sets of five reps felt like I was climbing Mount Everest. 

But I finally bit the bullet and got myself a pull-up bar to mount over my kitchen door. Now, every time I walk through the door to grab a bite, I bust out five reps. Don't worry, I'm still eating - I'm not trying to starve myself. But I gotta say, my pull-up game has gone from zero to hero, and my back is looking like a sculpted work of art.

#5 Back Squat

So you want to work those legs and glute muscles? Meet my favorite exercises: The Back Squat! 

This compound exercise is like the superhero of your garage fitness training session, targeting your quads, glutes, hamstrings, and lower back muscles. 

Not only does it improve lower body strength, muscle mass, and bone density, but it also helps with overall athletic performance and posture. 

Basically, it's a squatload of benefits.

How to do a back squat?

• Grab a barbell and rest it on your shoulders behind your neck.
• Stand with your feet shoulder-width apart and toes slightly pointing outwards.
• Keep your chest up and your back straight as you lower your body by bending your knees and hips.
• Keep descending until your hips are slightly below your knees, then push back up to the starting position.
• Do 3-5 sets of 5-8 reps, and feel the burn!

 

How to Start with Garage Gym Workouts?

If you want to be the buffest version of yourself but don't know where to start following these three steps will help you achieve your fitness goals.

It's all about dividing your training program into different phases...

Start with a foundational phase, doing simple exercises that will make you a little less flabby and more resilient. 

I suggest you leave the weights for now and start varying a bunch of push-ups. Think about incline and decline push-ups, tricep push-ups, spider push-ups, diamond push-ups, typewriter push-ups, and shoulder push-ups.

Then move onto a hypertrophy phase, adding muscle mass and leaving the weaklings behind.  This is where you lift heavy things. Start doing some shoulder presses, deadlifts, and other exercises that require weights and equipment.

Finally, wrap it up with a peaking phase, where you'll fine-tune your skills and prepare for whatever you try to achieve. If you want to bulk up go for heavier weights and if you want to build strength try increasing your reps and going more for explosive power.

If you follow these steps, you'll be flexing in the mirror in no time.

What Is The Best Garage Gym Exercise for Strength?

If you want to be the strongest person in your garage (and let's be honest, who doesn't? I suggest you put in some deadlifts.

This compound exercise works those glutes, hamstrings, lower back, and traps like nobody's business.

Not only does it help with functional strength and power, but it's also super adaptable to any fitness level and requires minimal equipment. 

It's deadliftin' good.

How to Stay Motivated During Your Garage Gym Sweat Sessions

I feel you, bro (or sis, or non-binary pal). Working out solo can be a real drag sometimes. But fear not, my friend, for I have a few tricks up my sleeve to help you stay pumped and ready to crush those gains, even when you're feeling less than motivated.

• Set realistic goals and track your progress.
• Create a workout program that you enjoy and that fits your schedule.
• Find a workout buddy or community for some friendly competition and accountability.
• Add some tunes, podcasts, or other forms of entertainment to keep it fun.
• Keep it fresh and challenging by mixing up your workouts.
• Treat yourself to some rewards for reaching your fitness milestones.
• Garage gyms can be full and nobody wants to pump iron in a junkyard. Keeping it clean will make you more eager to workout and ensures you have enough space as well.
• Remember how good exercise makes you feel and the benefits it brings to your body and mind.

Wrapping Up

Ta-da! You've made it to the end of our guide! With these five essential workouts, you'll be flexing those gains in no time. 

Don't forget to include the shoulder press in your workout because it's one of the most effective exercises out there. 

Consistency is key in building muscle, so make sure to keep yourself motivated with the tips we've provided.

Now, let's get pumping!