Home Gym – The Easy Way to a Strong Body

A home gym, also known as a multi-station or multi-gym, is an all-rounder for anyone looking to build strength at home. Such a station usually combines many individual exercise stations into a single functional fitness machine in a compact space. You can put together versatile workout sets that never get boring – while training with maximum time flexibility without having to travel to the gym first. AsVIVA offers both solid, affordable entry-level models as well as comprehensive professional models for all strength athletes.

Whether cable pulley station, multi-gym, or wall-mounted home gym: as a cable machine, a multi-gym requires less footprint than many expect. There are also suitable designs for small rooms – the MG9 can be mounted on the wall.

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What is a multi-gym?

A home gym is also called a multi-station or multi-gym because it consists of multiple training areas. These are often centered around a heavy, solid steel structure surrounded by a variety of exercise areas. Hence the name multi-station: multiple workout stations are combined within a space-saving and effectively designed training area. Unlike a single-purpose machine, a home gym allows you to target major muscle groups and create an effective workout plan for versatile strength training.

In its basic version, such a multi-gym can consist of just a few components – for example, a cable pulley system plus a fold-out workout and weight bench. Nevertheless, even with such a streamlined version, a varied full-body workout can be performed, as all components are well thought out and designed to be as versatile as possible. The high-end version of a multi-gym, on the other hand, can boast several dozen exercise systems and maximum workout variety. Such professional models often impress with innovative technologies as well as exceptional comfort.

The basic functions that almost every multi-gym comes with

Regardless of whether you choose an entry-level model or a comprehensive, multifunctional multi-gym – all multi-gyms feature a kind of basic equipment that almost every model comes with. Apart from slim versions, where a cable pulley system forms the base and is merely supplemented by one or two accessories, a multi-gym from the mid-price range upward usually includes at least the following components:

• Chest Press/Bench Press and/or Leg Press
• Butterfly
• Lat pulldown
• adjustable flat bench with different incline angles
• high and/or low cable pulley components
• various handles and bars at different heights (for pull-ups or dips)

When it comes to features, the sky is the limit. Home gyms that feature a bench, pulley system, and an attachment for a barbell plus weight plates are especially popular.

Benefits of a multi-gym for muscle building

A home gym like this can be set up in many different ways – making one of its biggest advantages obvious right away: A multi-gym allows for countless exercise variations. Additionally, you can train major muscle groups in the smallest of spaces right in your own home. You can use a compact station to target specific muscle groups or support your entire musculoskeletal system by strengthening your stabilizing muscles all over. Or maybe you simply want to burn more calories through strength training and focus on weight loss. Every goal can be set individually. Here is an overview of the key benefits:

• requires little to moderate space depending on features
• you can train at home in peace and quiet at any time of day
• flexible and highly individual training programs are possible
• no travel time or waiting for equipment
• many stations can be expanded with optional accessories
• full-body workout at a professional level is possible

How much space is needed for a home gym?

An important buying criterion is the required floor space. Before buying, think about where in your home you want the home gym to be, and ideally measure the area. For the smallest basic stations you need around 2 to 3 square meters; most have a footprint of approximately 2,5 × 2,5 Meter.

Depending on the equipment, space requirements can be larger. Height is also important: most multi-gyms are 2 to 2.20 meters high. Allow about 20 centimeters of clearance to the ceiling as well as a movement radius of at least 1 to 1.5 meters around the equipment. A floor protection mat ensures a secure, non-slip stand and protects your floor.

Important features and functions

There are several features and training functions that are commonly built into a home gym:

Weight stack / pin system

You might recognize the sight from the gym: Exercises where a weight is pulled or pressed often run via a cable pulley system with pulleys to a weight stack. Each plate has a hole into which you insert a pin to define the weight. The further down the pin engages, the more weight you move during the exercise.

Plate-load system

In a system without a weight stack, the training weight is determined using free weight plates. Your home gym usually has storage pegs where plates of different kilogram weights are stored; you freely choose which weights to load. Such a system is often found on a Smith machine.

Smith machine

A central core element of many home gyms is the Smith machine. Here, a barbell loaded with weight plates is pressed upward within guide rails while you lie on the bench beneath it. The highlights: the ball-bearing barbell guide replaces a spotter, allowing you to train alone with maximum safety. On each side, there is a catch hook that locks the bar into place at any level with a twist. In addition, many Smith machines feature a safety function with customizable safety spotters to stop the barbell on its way down.

Leg curl and/or leg press

Many stations feature built-in elements for leg training or can be converted accordingly. A leg curl attachment is often connected to the bench. If leg exercises are important to you, make sure your equipment already includes this function or can be retrofitted.

Dip and pull-up function

A commonly built-in element includes two parallel, vertical bars with horizontal armrests at chest height for dips – as well as handles or a pull-up bar at the top for various pull-up exercises.

Cable machine

Almost every home gym has one or more cable pulleys integrated – either attached to the weight stack or operated via the plate-load system. Cable pulleys are extremely versatile: Through different angles and mounting heights, many muscles can be targeted specifically or in isolation. This makes them one of the most versatile exercise stations on a home gym.

Avoiding workout mistakes on home gyms

When training independently on a home gym, you should follow a few basic rules to avoid overexertion and self-inflicted injuries. The classic mistakes:

• Skipping the warm-up: Make sure to warm up properly at home as well. Light jogging in place, jumping jacks, rowing (if a rowing machine is available), stretching exercises, or sets with very light weight work well.
• Incorrect breathing: Basic rule – exhale during exertion, inhale during relaxation. Steady breathing is important; especially when training alone, it is easy to lose mindfulness.
• Too much weight: Proper form ALWAYS comes before weight. As soon as you wobble, compensate, or have to stop early, it was too much. Start low and increase gradually.
• No recovery breaks: Muscles need to recover from workout stimuli. The higher the intensity, the longer the rest. Rest days are essential for sustainable muscle building.

Choosing the right multi-gym

Budget and available floor space play the most important role when choosing – the home gym should comfortably fit into the designated space. In addition, you should consider the following points:

• Which functions and exercise stations should your multi-gym have? What needs to be included right away, and what can be added later via accessories?
• Check the list of accessories and optional expansions if you want to upgrade later.
• Brand name or off-brand: How important is a manufacturer's good reputation to you?
• Muscle building or general strengthening: For targeted muscle growth, a Smith machine incl. free rack makes sense – there, the barbell can be used freely (e.g., for deadlifts).
• Workout effectiveness: Pay attention to quality and optimal adjustability of weights and cable pulleys.
• Manufacturer warranty: The longer the warranty, the more it speaks for the quality.
• Workmanship & material: Solid, high-quality steel with a heavy net weight ensures a stable, secure stand.