Garage Gym

We're letting busy work schedules and ri can sabotage your health goals, but the right training split can help you build muscle and strength even with minimal equipment at home. Research shows that consistent resistance training—regardless of split—provides major benefits for body composition, strength, and long-term health. Here’s how to make proven splits work in any space. harvard+2   1. Full Body Split — Perfect for Beginners and Busy Schedules Overview: Train all major muscle groups 3 times per week. This maximizes muscle stimulation with recovery days in between, ideal for foundational strength and muscle building. A systematic review in...

Step Up to the Challenge If you’re tired of skipping workouts because you “don’t have time” — this is for you.The 12 Week Adjustable Dumbbell Challenge is designed for busy people who want to get strong, lean, and confident without spending hours training or commuting to the gym. You’ll need just one piece of equipment: a pair of Rug & Rig Adjustable Dumbbells (and a small space at home). With these, you can complete effective full-body sessions in under 40 minutes, wherever and whenever you can fit them in. This challenge is for you if: You’re juggling work, family, and...

When most people think about cardio, the first thing that comes to mind is calories burned. Run, bike, row, sweat — the calorie counter ticks up, and you feel like you’ve done your part. But here’s the truth: focusing on calories alone is one of the biggest misconceptions about cardio. Over time, your body actually adapts to steady-state cardio by becoming more efficient, meaning you burn fewer calories for the same effort. If you’re relying on cardio as just a fat-burning tool, you’ll be frustrated. So, if cardio isn’t just about calories, what’s it for? Let’s break it down. What Cardio...

Let’s face it: Training at home comes with its own set of challenges. You want to get stronger and sculpt some serious muscle definition, but maybe your space is limited, your equipment selection is... well, minimal, and your schedule barely has room for one workout, let alone five gym visits a week. If that sounds like your reality, you’re in good company. The most common question we hear? “How do I balance my training when I can’t get to the gym often, don’t have tons of equipment, and have just a sliver of time each day?” Finding that sweet spot...

Whether you’re just busy trying to squeeze in two sessions a week or like to exercise almost daily in some form, the age-old question remains: how often should you train to get stronger and see more muscle definition? The ideal training frequency depends on your lifestyle, goals, and recovery—but there are fundamental principles everyone can follow, and a few smart shortcuts (with clever equipment choices) to maximize your results. Life Gets Busy—But You Can Still Make Gains Let’s face it—not everyone can train daily. For many, two or three days a week is all that fits between work, family, and...

You Don’t Need a Full Gym to Train Like a Pro Whether you’re new to home training or just looking to get more structured, one of the most effective ways to stay consistent is to follow a training split—a weekly schedule that tells you what to train and when. And no, it doesn’t have to be 6 days a week. With the right split and smart equipment choices like adjustable dumbbells and a compact power rack, even a 2-day plan can get good results. In this blog, we’ll break down effective 2-day, 3-day, 4-day, and 5-day training splits that are:...

🏋️♀️ Yes, You Can Get in Shape at Home—Here’s How to Do It Smart Let’s face it—if you’re between 30 and 50, you probably want to feel stronger, leaner, and more mobile without spending hours training or dealing with nagging pain. The real challenge? Fitting effective workouts into a busy life without burning out or overcomplicating the process. You don’t need a full gym, long workouts, or fancy machines to get in great shape from home. What you do need is a bit of consistency, the right type of training, and a few smart equipment choices. Whether you're working around...

Are you frustrated with your home workouts when you know you can’t make it to the gym as often as you need? You’re not alone. Many people start with bodyweight exercises like push-ups and squats just to do something, but quickly find either a lack of any real progress or loss of motivation. If you know you’re not training consistently enough or that bodyweight workouts aren’t cutting it, this guide will show you how to upgrade your home strength training with minimalist equipment and even set up a full home gym for serious gains. Why Bodyweight Exercises Alone Won’t Build...

How to Build a Practical, Durable, and Convenient Home Gym Without Wasting Time or Money Setting up a home gym is one of the best decisions you can make for your health, time, and long-term fitness goals—especially if you're juggling family, work, and personal wellness. But building a smart, functional gym isn't about stuffing a spare room with equipment or buying the flashiest all-in-one machine you saw online. The truth is: smarter gym builders take a minimalist, well-informed approach. They focus on durability, practicality, and support—not just price or aesthetics. If you're looking to create a long-lasting home gym that...

The way we train at home has come a long way in the last five years. What started as a pandemic-driven necessity has evolved into a permanent fixture of the fitness world—and it’s only getting better.Whether you’re just setting up a space or you’ve been training at home for years, understanding the latest home fitness trends can help you stay motivated, efficient, and ahead of the curve. In this post, we’ll explore what’s new, what’s sticking around, and how to make your home training more effective than ever—especially if you’re working with limited space or time. 💡 Why Home Fitness...

Living in Australia often means making the most of limited space, especially in our major cities. But that shouldn't stop you from creating your dream home gym. As Australia's trusted fitness equipment provider, Rug and Rig Fitness has put together this comprehensive guide to help you build the perfect compact workout space. Essential Space-Saving Equipment Adjustable Dumbbells The cornerstone of any space-efficient gym Replace up to 15 pairs of traditional dumbbells Perfect for apartments and small home gyms Quick weight adjustments for seamless workout transitions Premium construction with our two-year warranty     Air/Assault Bikes Our most popular cardio solution...

It goes without saying that home-gyms are an investment. You’re spending time and money setting up an area to work on your fitness goals, whether that be growing stronger, or losing weight, recovering from an injury and so on. From cleaning out your garage or spare room, to deciding if you need dumbbells or kettlebells. But that doesn’t mean that your home gym is out of reach. In this article, we’ve designed a few home gym bundles that you can grab under a budget. Check them out below:   80KG Bar and Plate Set Includes black Olympic Bumper Plates in...

Getting a complete workout doesn’t require an entire gym full of equipment! A set of adjustable dumbbells can support any exercise routine you have in mind. Being able to select the weight gives you the flexibility to change the resistance level and workout any part of your body The best part is that adjustable dumbbells are compact. You don’t need a rack full of different weights – just a single pair of dumbbells that’s suitable for home gyms of every size. What Are Adjustable Dumbbells? An adjustable dumbbell is a type of dumbbell that allows you to change the weight...

 Airskierg The Rug and Rig Airskierg, is an excellent piece of fitness equipment that can help you elevate your fitness journey. It is designed to mimic the motion of cross-country skiing, which is known to be one of the most demanding of all sports, offering a full-body workout that combines both strength and endurance training.   Here's how you can unlock your potential with the SkiErg and take your fitness to the next level:   Full-Body Workout : The Rug and Rig Airskierg engages your arms, legs, and core, providing a comprehensive workout that can improve overall muscle strength and...

This week, we had a look at what equipment you might need to pump up your glute exercises and get a stronger butt. When it comes to home gym solutions, the same old bicep curls or rows, pull-downs and extensions aren’t the end-all be-all. When you have a specific goal, it’s good to narrow down your exercises and workout routine into something manageable. You don’t have to spend the big bucks for a bench package – just make sure you have the right equipment to meet your needs. With that in mind, glutes! What are they? To start off, your...

If you’re looking to grab five essentials for your home gym on a budget, we’ve got you. We specialise in adjustable fitness equipment like adjustable dumbbells, adjustable benches and more. So, if you’re a just a beginner on a budget or an advanced fitness junkie who knows how much you can bench, you’re in the right place. As a quick contents: Compact Adjustable Dumbbells Resistance Band Set Rubber Flooring Jump Rope Gym Rings     Compact Adjustable Dumbbells The first, and most versatile item on your shopping list is free weights. While you can choose between kettlebells or dumbbells, the...

Calisthenics is but one of many types of strength training. Specifically, it uses your own bodyweight, without any equipment. This includes repetitive motions such as push-ups, squats, crunches, or even the agonising burpees, wherein you are essentially fighting gravity through these exercises through push and pull (or jump, bend, and twist). Sometimes, this is done on bars and rings, but isn’t entirely necessary. These exercises build muscle, stamina, flexibility, and overall fitness. Calisthenics originated from physical education programs in the 19th century, with gymnastics exercises at its core. Competitively, it shares similarities with dance and gymnastics routines, in that it...

There’s all this talk about gym-bros and home-gyms. There seems to be this ongoing not-quite-feud between these two factions, wherein you either gym from home or at your local gym. However, today, we wanted to move away from all that and explore the notion of an… outdoor-gym-bro. And no, I don’t mean these huge ‘portable gyms’ or huge Power Racks that need to be assembled and disassembled each time. While they’re great for personal trainers bringing everything from plates to racks to massive cable and cardio machines, as a normal person with a normal gym schedule, it’s a bit too...

When deciding what kind of workout you want to do, you should first know what you want to gain from it. Workouts are essentially just a set list of exercises (and variations) that strengthen certain areas of the body. Of course, there’s the reps, sets and weird faces you make as you get more and more tired, but there are three (arguably four or five or six) main areas that you might want to focus on to meet your goals. In this article, we will outline the three main types of exercises, other names that they might go by, the...

If you’re new to the gym scene, then you might look at a barbell and immediately think, it’s a metal stick! And you’re not exactly wrong. That’s what they are: a long metal bar(bell). However, when you start using them, start loading heavier and heavier weights on them, it’s important to understand that a barbell isn’t infallible. If you load a barbell beyond its capacity, you’ll quickly find that your barbell won’t last very long – or you’ll just have a bent one very soon. Of course, barbells are meant to take a lot of weight, but if its beyond...