It’s New Year’s resolution time and the first one for the majority of individuals is to take better care of themselves and get into shape. For a lot people getting a gym membership is not a good option. So what I’ve decided to do is make a few recommendations for not only equipment but sample workouts to be performed with what equipment you do have.
My essential pieces to have for a home gym are:
Foam Roller
Pull up bar
Stability ball
Thera-bands
Barbell and weights
Bench
Squat stands
Enter a URL to resolve.
(Below are a few extra items to think about)
You can get a great and safe workout with little to no equipment depending on your budget
Warm up and stretch before and after each workout
Begin with a resistance that you are comfortable completing 2 sets of 10 repetitions
If you are a beginner perform:
Upper extremity exercise
Lower extremity exercise
Core exercise
Gait (Walk, Jog, Carry’s)
If you have more experience with weight training:
Perform your basic movement patterns:
Push
Pull
Rotate
Squat
Lunge
Lift
Gait (Walk, Run, Jumping, Carry’s)
And remember to work in different planes of movement (Frontal, Sagittal and Transverse)
The ideal home gym can be costly and take a long time to develop, be patient and do what works for you financially. You can get a great and affective workout in on any budget
Most importantly have fun, be consistent, brush off any setbacks and celebrate your accomplishments
$0-50 Budget
Foam Roller: Great piece to begin and end your workout
Stability ball (SB)
Thera-bands: Inexpensive and easy to store
Pull up bar on doorway
$51-500 Budget
Barbell and Plates:
Squat Stands
Bench
Medicine balls
$501+ Budget
Dumbbells (db)
Kettlebells (kb)
TRX (suspension trainer)
Battle Ropes
Cardio Equipment
Again these are just general recommendations please consult with your personal trainer, athletic trainer or physical therapist if you have questions or concerns.
