Blog

If you’re training from home and feel like you’ve hit a plateau, the problem might not be your motivation—it could be your method. One of the most effective training principles for building strength and muscle is progressive overload. The good news? You don’t need a commercial gym or a huge space to make it work. 

Here’s our tips on how to apply progressive overload from the comfort of your home and keep seeing results, no matter your space or setup! 

First things first, what is progressive overload?  

Progressive overload is the gradual increase of stress placed on the body during exercise. This could mean lifting heavier weights, doing more reps, increasing time under tension, or shortening rest periods. Over time, your muscles adapt and grow stronger as a result. 

Why, and how, it can work without a full gym 

Many people think progressive overload only applies to barbell training, but that’s not the case. With a few versatile pieces of home gym equipment—or even just your bodyweight—you can still challenge your muscles and make gains. 

Methods of Progressive Overload at Home:

Here are effective ways to apply progressive overload at home, using minimal or no equipment: 

1. Increase Reps or Sets 

If you’re using bodyweight or light weights, increasing the number of reps or sets can add volume and challenge your muscles. 

Example:
Push-ups: Week 1 – 3 sets of 10 → Week 2 – 3 sets of 12 → Week 3 – 4 sets of 12 

2. Slow Down Your Tempo

Slowing down the eccentric (lowering) phase of a movement increases time under tension, making exercises harder. 

Example:
Try 3 seconds down, 1 second up on squats or push-ups. 

3. Add Resistance with Equipment

If you have access to adjustable dumbbells, kettlebells, or a weighted vest, gradually increasing the load is an obvious way to overload. 

Top Tip:
Weighted vests are a great way to scale bodyweight exercises like lunges, pull-ups, or step-ups without needing a full weight set. 

4. Reduce Rest Time

Keeping your rest intervals shorter forces your muscles to work harder over time and improves conditioning. 

Example:
Cut rest from 60 seconds to 30 seconds between sets. 

5. Use Advanced Exercise Variations 

Progress to more difficult movements as you get stronger. 

Example Progression:
Knee push-ups → Standard push-ups → Decline push-ups → Explosive (clap) push-ups 

Recommended Home Equipment for Progressive Overload 

Even with limited space, a few quality pieces from GymWarehouse.ie can help you train more effectively: 

• Dumbbells – Save space while scaling your workouts. 

• Kettlebells – Great for functional strength and endurance. 

• Resistance Bands – Perfect for adding resistance to bodyweight exercises. 

• Weighted Vests – Increase intensity without changing the movement pattern. 

• Pull-Up Bars – Great for upper body strength progressions. 

✅ Key Takeaways 

• Progressive overload is essential for building strength—even at home. 

• You don’t need heavy gym equipment to make progress. 

• Focus on reps, tempo, resistance, rest time, and exercise progression. 

• Investing in a few versatile tools can significantly enhance your home workouts. 

Whether you’re training in a spare room, garage, or small apartment, building strength at home is more than possible—it’s practical. With the right strategy and equipment from GymWarehouse.ie, your gains don’t have to stop just because you’re skipping the gym. 

Ready to level up your home workouts? Check out our full range of strength and conditioning gear here. 

Living in an apartment or compact home in Ireland doesn’t mean you have to sacrifice your fitness goals. Whether you’re in Dublin city centre, a cosy Cork flat, or anywhere in between, creating a functional home gym in a small space is absolutely achievable — with the right equipment.

At GymWarehouse.ie, we specialise in high-quality, space-saving fitness gear perfect for the urban lifestyle. Here’s your guide to building a powerful yet compact home gym setup that suits Irish living spaces.

1. Foldable Benches: The Core of a Compact Gym

Why it works:
A foldable workout bench offers versatility for a full-body workout without dominating your space. Use it for chest presses, dumbbell rows, step-ups, and more — then fold it flat and store it under the bed or behind a door.

Top features to look for:

• Adjustable incline/decline

• Quick folding mechanism

• Anti-slip foot caps for apartment floors

Our Pick:
Check out our Adjustable Foldable Weight Benches for durable, compact options built for tight spaces.

2. Adjustable Dumbbells: Your Full Rack in One

Why it works:
Adjustable dumbbells replace an entire rack of fixed weights, saving you both money and space. With weight ranges often going from 2.5kg to 25kg+, they’re ideal for progressive training.

Perfect for:

• Strength training

• HIIT circuits

• Quick home workouts

Pro Tip:
Pair your dumbbells with a small dumbbell stand or under-bench storage for a clutter-free zone.

3. Resistance Bands & Suspension Trainers: Lightweight & Portable

Why it works:
No room for machines? No problem. Resistance bands and suspension systems (like TRX) offer dynamic full-body workouts and can be hooked to a door or wall anchor in seconds.

Space-saving bonus:
They fit in a drawer or gym bag when not in use — ideal for apartments where every square inch matters.

4. Compact Cardio Machines: Burn Calories Without the Bulk

Top Picks for Irish homes:

• Foldable Treadmills – Slim profiles and under-bed storage make them ideal for renters.

• Mini Exercise Bikes or Pedal Trainers – Use under your desk or at the kitchen table.

• Rowing Machines with Upright Storage – Vertical storage makes these powerful cardio tools more practical.

Browse our Compact Cardio Range to find space-conscious machines suited for apartment living.

5. Mats, Foam Rollers & Accessories

Floor space = workout space.
A high-quality gym mat creates a defined workout area, protects your floor, and cushions your joints. Add in a foam roller, kettlebell, and skipping rope, and you’re set for mobility, core work, and conditioning.

Small Space, Big Results: Tips for Setup

• Designate a corner – Even 2m² can be transformed into a gym zone.

• Vertical storage – Use wall hooks or compact shelves to store bands, mats, and accessories.

• Go multifunctional – Choose gear that serves multiple purposes to maximize space.

Ready to Build Your Compact Home Gym?

At GymWarehouse.ie, we deliver high-performance gym equipment across Ireland — fast. Whether you’re in a studio apartment or just making the most of a small room, we’ve got everything you need to create your own powerful, space-smart training zone.

Explore our Compact Home Gym Collection and take the first step toward stronger, smarter fitness at home.

Looking to upgrade your home gym or take your fitness journey to the next level? At GymWarehouse, we’ve rounded up our best-selling treadmills for March, each packed with smart features to enhance your workouts. Whether you’re a beginner or a seasoned runner, these top picks offer the perfect balance of performance, technology, and convenience.

1. N-11 Treadmill

The N-11 Treadmill is a fantastic choice for those looking for a sleek, efficient, and reliable machine. Designed for home use, it features a powerful motor, a smooth running belt, and an intuitive interface that tracks your key fitness metrics. Its compact and foldable design makes it ideal for any space, allowing you to store it effortlessly when not in use.

➡️ Key Features:

• User-friendly console displaying speed, distance, time, and calories burned
• Foldable and space-saving design
• Durable construction for long-term use

2. N-17 Smart Treadmill

Step into the future of fitness with the N-17 Smart Treadmill. This high-performance machine comes with a 23.8-inch HD screen, allowing you to watch Netflix, YouTube, and more while you train. The powerful 5HP brushless motor ensures a smooth and quiet run, while the adjustable incline lets you intensify your workouts with ease.

➡️ Why It’s a Best-Seller:

• Immersive HD screen with entertainment apps
• Wide 135 x 52 cm running belt for maximum comfort
• 15% incline for challenging hill workouts
• Foldable design with hydraulic support

3. C-99 Commercial Smart Folding Treadmill

For those who want a commercial-grade experience at home, the C-99 is the ultimate smart treadmill. Equipped with a 3.5HP motor, a 15.6-inch touchscreen display, and an incline range of up to 15%, this treadmill is built for serious runners. The spacious 58 x 145 cm running area ensures stability and comfort, while the built-in entertainment system keeps you motivated during long runs.

➡️ Top Features:

• Large interactive touchscreen display
• Commercial-grade motor and incline settings
• Automatic lubrication system for easy maintenance
• Foldable design with hydraulic assistance

Upgrade Your Workout Today

These best-selling treadmills are packed with features to help you stay on top of your fitness goals. Whether you prefer smart entertainment integration or powerful performance, GymWarehouse.ie has the perfect treadmill for you. Browse our collection today and take your fitness to the next level!

Elevate your home gym experience with GymWarehouse.ie’s comprehensive Multifunctional Power Rack Bundle, meticulously designed to cater to all your strength training needs. This all-in-one package includes a versatile power rack, an adjustable weight bench, and a set of weight plates, providing a solid foundation for a wide array of exercises.

Multifunctional Power Rack

The cornerstone of this bundle is the Multifunctional Power Rack, engineered to support a diverse range of workouts:

• Robust Construction: Crafted from high-quality steel, this rack ensures stability and durability, accommodating intense training sessions.

• Adjustable Features: With customizable J-hooks and safety bars, you can tailor the rack to your specific exercise requirements, promoting both safety and effectiveness.

• Integrated Pull-Up Bar: The multi-grip pull-up bar expands your upper body training options, allowing you to target various muscle groups effectively.

• Space-Efficient Design: Despite its comprehensive capabilities, the rack’s compact footprint makes it suitable for home gyms with limited space.

This power rack is ideal for exercises such as squats, bench presses, deadlifts, and pull-ups, facilitating a full-body workout regimen.

Adjustable Weight Bench

Complementing the power rack is the Adjustable Weight Bench, designed for versatility and comfort:

• Multiple Positions: The bench offers flat, incline, and decline settings, enabling a broad spectrum of exercises targeting different muscle groups.

• Sturdy Build: Constructed with reinforced steel, the bench provides a stable platform for various workouts, ensuring user safety.

• Comfortable Padding: Equipped with high-density foam cushioning, the bench ensures comfort during extended training sessions.

This bench is perfect for exercises like bench presses, dumbbell routines, and abdominal workouts, enhancing the versatility of your training program.

Weight Plates

To complete the bundle, a set of Weight Plates is included, allowing for progressive resistance training:

• Durable Materials: Made from high-quality materials, these plates are built to withstand rigorous use, ensuring longevity.

• Standard Compatibility: Designed to fit standard Olympic bars, these plates integrate seamlessly into your existing equipment.

• Variety of Weights: The set includes multiple weight options, facilitating gradual progression and customization of your workouts.

Incorporating these weight plates into your routine supports strength development across various muscle groups, accommodating both beginners and advanced lifters.

Why Choose the Multifunctional Power Rack Bundle?

Investing in this bundle offers several advantages:

• Comprehensive Training Solution: Combining the power rack, adjustable bench, and weight plates provides a holistic approach to strength training, covering all essential aspects of a robust workout regimen.

• Cost-Effective: Purchasing the bundle is more economical than acquiring each component separately, offering excellent value for your investment.

• Space-Saving: The integrated design of the equipment ensures that even with limited space, you can set up a functional and efficient home gym.

By choosing GymWarehouse.ie’s Multifunctional Power Rack Bundle, you’re equipping yourself with reliable, versatile, and high-quality equipment that supports your fitness journey effectively.

Any questions? Call our friendly customer service team or WhatsApp us for information! 

Shop now with Free Delivery across Ireland

Note: Always consult with a fitness professional before starting any new exercise regimen to ensure it’s appropriate for your individual health and fitness level.

Are you ready to transform your home workouts with a treadmill that combines cutting-edge technology, robust performance, and sleek design? Look no further than the N-17 Smart Treadmill, now available at GymWarehouse.ie. This state-of-the-art equipment is engineered to meet the needs of both beginners and seasoned athletes, ensuring an exceptional fitness experience right in the comfort of your home.

Key Features of the N-17 Smart Treadmill

• Comprehensive Display
  Stay informed and motivated with a display that tracks and shows essential workout metrics, including speed, time, distance, and calories burned.

• Aviation Aluminum Construction
  Built with high-quality aviation aluminum, the N-17 offers a sturdy yet lightweight frame. This premium material ensures durability and stability, providing a solid foundation for your workouts.

• High-Elastic Running Board
  The treadmill features a high-elastic running board designed to reduce joint impact. This cushioning system enhances overall comfort, allowing for longer, more enjoyable sessions.

• Powerful Motor
  Equipped with a 2HP brushless motor, the N-17 delivers efficient, quiet, and powerful performance. Whether you’re walking or running, this motor adapts seamlessly to your pace.

• Adjustable Speed Range
  Customize your workouts with an adjustable speed range that caters to various fitness levels. Whether you’re a beginner or an advanced runner, the N-17 accommodates your training needs.

Why Choose GymWarehouse.ie?

At GymWarehouse.ie, we are committed to providing exceptional value and service:

• Free Delivery Across Ireland
  Enjoy complimentary delivery to any location in Ireland, ensuring a hassle-free shopping experience.

• Direct Warranty with Our Friendly Team
  The N-17 Smart Treadmill comes with a direct warranty, backed by our dedicated and friendly support team. We’re here to assist you with any questions or concerns, ensuring peace of mind with your purchase.

Order Yours Today

Elevate your fitness journey with the N-17 Smart Treadmill, available now for €1,499.00. Experience the perfect blend of technology, comfort, and performance. Don’t miss out on this opportunity to enhance your home workouts.

Order now at GymWarehouse.ie

Note: Prices and availability are subject to change. Please visit our website for the most current information.

In the pursuit of building a comprehensive home gym in Ireland, incorporating versatile and effective equipment is paramount. The Floor Glute Ham Developer (GHD) stands out as a premier choice for those aiming to enhance their lower body strength, particularly targeting the glutes and hamstrings. This article delves into the benefits of the Floor Glute Ham Developer and provides a step-by-step guide on its proper usage.

Why Choose the Floor Glute Ham Developer for Your Home Gym?

The Floor Glute Ham Developer is engineered to maximize the effectiveness of Glute Ham Raise (GHR) exercises, focusing on hamstring development and knee flexion.

Its compact design makes it an ideal addition to home gyms, especially where space is a consideration. By integrating this equipment into your fitness routine, you can expect:

• Enhanced Glute and Hamstring Strength: Targeted exercises that isolate and develop these muscle groups.
• Improved Core Stability: Engaging core muscles during workouts promotes better balance and posture.
• Versatility: Suitable for various fitness levels, from beginners to advanced athletes.

How to Use the Floor Glute Ham Developer

Proper technique is crucial to maximize benefits and prevent injury. Follow these steps to perform the Glute Ham Raise effectively:

1. Setup:

   • Positioning: Adjust the footplate and ankle pads to secure your feet comfortably. Your knees should rest on the pad, with the body facing downwards.
   • Alignment: Ensure your knees are slightly behind the pivot point to allow a full range of motion.

2. Execution:

   • Starting Position: Begin with your body in a straight line from head to knees, maintaining a neutral spine.
   • Descent: Slowly lower your torso by extending at the knees, keeping your back straight and core engaged. Control the movement to prevent collapsing.
   • Ascent: Engage your hamstrings and glutes to raise your body back to the starting position. Avoid using momentum; focus on muscle contraction.

3. Repetitions:

   • Aim for 3 sets of 8-12 repetitions, adjusting based on your fitness level.

Incorporating the GHD into Your Fitness Routine

To maximize the benefits of the Floor Glute Ham Developer:

• Consistency: Integrate GHD exercises into your routine 2-3 times per week.
• Progression: Gradually increase the intensity by adding resistance or adjusting the equipment settings as you build strength.
• Complementary Exercises: Combine with other lower body workouts like squats, deadlifts, and lunges for balanced muscle development.

Where to Find Quality Fitness Equipment in Ireland

For those looking to enhance their home gym setup in Ireland, sourcing top-quality equipment is essential. GymWarehouse.ie offers a wide range of fitness equipment, including the Floor Glute Ham Developer, ensuring durability and performance.

Conclusion

Incorporating the Floor Glute Ham Developer into your home gym can significantly elevate your fitness regimen, offering targeted strength training for the glutes and hamstrings. By following proper usage techniques and maintaining a consistent workout routine, you’ll be well on your way to achieving your fitness goals. Explore the range of equipment at GymWarehouse.ie to find the perfect additions to your home gym in Ireland.

This Valentine’s Day, celebrate the strength of your bond by embracing fitness together. Working out as a couple not only enhances physical health but also deepens emotional connections, fostering teamwork and mutual support. At GymWarehouse.ie, we offer a range of products perfect for couples aiming to embark on a shared fitness journey.

1. Kettlebells

Kettlebell workouts are versatile and can be done together, promoting strength and endurance. Our selection caters to various fitness levels, allowing you to choose the perfect weight for your joint sessions.

2. Yoga Accessories

Enhance your flexibility and mindfulness as a couple with our premium yoga accessories. Practicing yoga together can improve balance, reduce stress, and strengthen your connection.

3. Hyrox Training Equipment

For couples seeking a challenge, our Hyrox training equipment offers a comprehensive workout experience. Participate in this global fitness phenomenon and motivate each other through eight unique workout stations designed to test your limits.

This Valentine’s Day, give the gift of health, motivation, and togetherness. Explore these products and more at GymWarehouse.ie, and embark on a fitness journey that strengthens both body and bond!

Christmas is just around the corner, and at GymWarehouse.ie, we’re here to help you make this festive season one to remember! Whether you’re shopping for a fitness fanatic or upgrading your own gym setup for the new year, we’ve got something for everyone.

But don’t wait too long—Monday, December 16th is the last day to place your order to avoid disappointment for Christmas delivery. Avoid the holiday rush and make sure your gifts and gear arrive in time for the big day!

What’s New at GymWarehouse.ie?

We’re constantly expanding our range to bring you the best in fitness equipment. Be sure to check out our Coming Soon section, where you’ll find a sneak peek at new categories and exciting products arriving soon. From innovative gym essentials to unique workout solutions, there’s plenty to look forward to in 2024.

Don’t Miss Out on Special Offers

Stay connected with us on social media for exclusive announcements, product launches, and special discounts you won’t find anywhere else. Follow us on Instagram, Facebook, and Twitter to stay ahead of the game and score deals that make your fitness journey even more rewarding.

Shop Today!

Time is ticking, and our Christmas delivery deadline is fast approaching. Make sure to place your order before Monday, December 16th to avoid disappointment and for your gifts to be under the tree in time for the holidays.