People like getting in shape. And when it comes to working out, weight training is the standard that all other forms of exercise are measured against. Although it’s no secret that weight and strength training are good for building muscle mass and burning calories, non-lifters are usually surprised to learn that strength training also reduces the risk of chronic and cardiovascular disease.
It also increases energy and mental health levels. It sounds remarkably similar to aerobic exercise, doesn’t it? However, it has the unmistakable benefit of shaping a very well defined body with near-perfect posture.
The reality for a lot of people who’d like to do regular weight training is that the opportunities aren’t always available. The time constraints for traveling to and from, and squeezing into a packed gym can seem more like going to work, than simply going to work out. Fortunately, though, there’s nothing stopping you from getting your strength training at home and on your own schedule. After all, all it takes is having the right equipment.
The total training package
Here’s another bit of reality: you don’t need a fully equipped, 100-piece home gym to get a proper, total-body workout at home. All you need is 2²m of floor space and 2.1m of ceiling clearance in your garage, a spare bedroom, or some similarly uncommitted space, to make installing your own power rack package an easily realizable alternative.
Power racks have been the preferred fixture for free weight lifting in commercial gyms for a long time, and it’s no coincidence that their main commercial attribute also happens to be their greatest advantage for moving large amounts of free weight in home gyms: safety. With their beefy 4-post frameworks made from 60mm x 60mm x 2mm square tubing, there’s a reason they’re called cages.
They surround the lifter which is why they’re highly favoured over 2-post squat stands and even 4-post squat racks. Both of which mandate having at least 1 human spotter available at all times. With their adjustable J-hooks and solid steel safety bar attachments, there’s no need for a spotter; and with load testing in excess of 700kg, they’re very capable of supporting much more weight than anyone’s likely to lift without a camera crew and an audience present to witness it.
Ultimately, power racks are naturally designed for the full range of typical power lifting exercises, including:
- Bench presses. Ideal for working chest, shoulder, and tricep muscles.
- Shoulder/overhead presses. Ideal for working shoulder and bicep muscles, as well as abs, legs, and lower back.
- Squats. Ideal for working thigh and calf muscles, as well as abs, arms, and lower back.
And with their assortment of pure performance attachments, including a 350kg rated pull-up bar, a complete regimen for full body and strength building workouts requires little more than the motivation to get started.
They’re the total package for either full-steam bodybuilding, or weight and strength training; but if you’re still not convinced that you need one at home – or that they’re somehow not versatile enough – then it’s time to look at the bigger picture.
Convenient and versatile
If you belong to a gym and you’ve never thought twice about the costs, the commute, or the crowds that go along with your club membership, then it’s well worth weighing against the convenience of being able to workout at home.
A fully equipped power rack package deal costs less than the annual membership alone at most commercial gyms. And, along with the rack, you’ll also have:
- A rating certified, fully adjustable flat-incline-decline (FID) workout bench with footrests;
- A 130kg rated, high /low cable pulley attachment; and,
- A 317kg certified, Olympic barbell with 145kg of weight plates.
The pulley attachment alone expands your weight and strength training options almost exponentially to include exercises like:
- Pallof presses. Ideal for working abs and gluts.
- Cable rows. Ideal for working bicep, tricep, and upper back muscles.
- Cable lunges. Ideal for full body workouts.
Suffice it to say, it’s an impressive complement of strength building gear that you have access to anytime you like. Plus, it’s yours – you own it – and you can continue to add more weight plates and attachments to it as your workouts intensify.
Free weight is free weight
It’s not unusual for power rack sets to be compared to other types of strength building equipment, like the hugely more expensive Smith machines, in particular. They’re both staples of weight training and they’re both designed to handle significantly more weight than any single human is likely to lift by themselves. But for the individuals who’d argue that when it comes to making a choice, that power racks lack the technical advantages of Smith machines, here are a few points that are well work remembering about free weight systems.
They put more muscles to work
Power racks don’t have the fixed range of motion that Smith machines do. Free weights are free standing and the person doing the lifting not only has to lift the weight, but also has to stabilize it. It means that depending upon the exercise, up to 43% more muscles are being used when working out with a power rack set than with a Smith machine.
They’re more natural
The same fixed range of motion that Smith machines use to stabilize weights can be uncomfortable for lifters who are accustomed to having more latitude to balance what they’re lifting. As a minimum, it’s an awkward feeling, but it can also lead to injuries. Free weight systems like power racks allow the body to follow the path that it naturally needs to lift the weight.
It’s lifting with confidence
Weightlifting is all about confidence: not confusion. Smith machines don’t allow lifters to do their own compensation for either the weight or the balancing of the bar: it does it for them. A 2.2m long Olympic barbell bar weighs 20kg, and lifting with it off of a power rack isn’t remotely similar to having a machine do it. With free weights and a power rack, you know precisely how much you’re capable of lifting at all times, and with confidence.
The conclusion
At the end of the day, when it comes to weight training, the only question that a person needs to ask themselves is how serious are they about lifting?
Weight and strength training are really about discipline, and the commitment to a lifestyle of good health. Having your own power rack package is the best way to ensure that you’re able to stick to both ideals, as well as doing on a budget and schedule that makes perfect sense for you.
If you’ve got the space, or are looking to make a worthwhile improvement on your home gym, consider investing a rack today. You won’t be disappointed.
