For anyone who’s ever tried to get serious about their fitness the first steps can be overwhelming to say the least. From finding the gym that’s right for you, dialing in your meal plans, finding a workout that helps you achieve your goals and just plain figuring out where to begin, it can feel like a full time job that you simply don’t have time for. And like anything, achieving your goals will only happen if you put in the time. But with lives to live and responsibilities to handle it can be tough to keep making the time and maintaining the motivation.
The truth is, as most veterans of the game will tell you if they’re being honest, it’s really pretty simple: eat quality food, slowly amplify your workouts and settle in for the long haul. Real results will never happen overnight. But like anything else, once you start down the path, you begin to find ways to “hack your gameplan” to streamline your efforts and maximize your output. The tricks of the trade if you will.
So, to help you hack your game plan and get that body in shape, do yourself a favor and follow the steps to pop-up your very own home gym peg board for an all-time upper body workout. Can’t make it to the gym? Put in 15 minutes on the peg board to build your upper body strength. From your grip strength and forearms through to your shoulders and back, your home gym peg board will shred your soul. Now get to work.
Cut the board to length
A 4ft – 5ft length is typically best for use in a garage or standard ceiling type environment. If you have higher ceilings or plan to use outdoors, feel free to increase the length allowing for higher climbs and greater intensity.
Measure out your hole pattern
You can keep the holes level all the way up, randomize the pattern or create any variation you like. The easiest way would be to draw three vertical lines each being 2 inches apart. Then, using a ruler, mark out where your holes are going to be, for example, every 6 inches up the board.
Drill the holes
Find the locations where you marked for your holes to be and begin drilling with a 1 1/4″ Spade Bit where you made your marks. When drilling it’s very important to maintain consistency in your holes so the dowels fit into each and every one. For a more challenging grip workout, simply make your holes larger and use larger dowels. The thicker the handle, the harder it is to use.
Create the backing and cut it out so the dowels don’t go all the way through your peg board and pinch your hands
This is the stopping mechanism to keep the dowels in just far enough to hold your weight. Place your pegboard on the backing material you’ve chosen, trace it out, and cut away to frame the backing board and the peg board with even edges. A hand saw or jig saw will work fine here if you don’t have power tools.
Attach your peg board to the backing
Using wood glue, evenly spread the adhesive between the two boards and let the boards sit until the glue is dried. For best results, clamp the boards together while drying or use a heavy object to keep the boards pressed together.
Make your support beams
Use some wood stringers to attach the peg board to the wall. Use two 2×4″ boards that are long enough to reach the wall studs on either side of the pegboard. First find the studs in the wall, then measure and cut your boards accordingly. Once cut, place them on the back of the board, one near the top, and one near the bottom of the board. Using screws, screw the boards into the back of the pegboard.
Attach the pegboard to the wall
Using 3″ long wood screws, attach the pegboard to the wall lined up with the wall studs.
Cut the dowels aka grips aka pegs
Cut the 1 1/4″ dowels based upon your hand plus 2″. Maple wood or some other type of hard wood is recommended here as the full pressure of your body weight will need to be supported.