Ready to improve fitness without a gym membership? You CAN do it at home! Most of my clients prefer to train in a non-gym environment (Reuna Fitness) or at-home. It really doesn’t require too much to build an adequate at-home training space. You will need to invest in a few key pieces of equipment; weight machines, barbells, and cardio equipment are not required but you could certainly add them if you wanted to do so! The items you choose to add to your at-home workout area depends on your available space, budget, and preferences. Here are a few considerations for creating your at-home workout space as well as a list of some equipment I’ve used in the Reuna Fitness studio that could be worthwhile additions. Creating Your At-Home Space Flooring The type of exercise you plan on doing will determine the best flooring material for your area. That is, if you have a choice! Sometimes we just gotta make do with what we have. For workouts that require performing multi-directional movements (various types of cardio like Jazzercise, for example) carpet may not be the best choice. It can be harder to move your feet in good alignment with your knees due to the carpet catching your shoes. I worked out on carpet during my first excursion into at-home exercise via DVDs. My knees weren't happy. Eventually, I did replace the carpet with wood and it was a much more pleasant experience. Other types of exercise are generally fine on carpet though. Keep in mind though, if you are someone who sweats a lot, your carpet may need to be deep cleaned more often. If your flooring is hardwood, tile, or vinyl, you are generally good to go. You may want to place a mat or puzzle mat if you plan to lift moderate to heavy weights to protect your flooring. Same goes if your flooring is concrete, you may want to place down a mat or puzzle mat to add a little cushioning, particularly if you plan on doing any plyometrics (jump work). I use a puzzle mat in the studio and it works pretty well. Lighting Adequate lighting can help set the mood and also contribute to a safe environment. Consider placement as well…it’s not pleasant to have a bright light shining in your eyes while you are doing supine floor work. I had to turn off one of the lights in the Reuna Fitness studio because it blinded anyone doing exercises face up on the floor. “All I see are white dots!” Extras A large mirror so you can watch your form during certain exercises and fans for air flow can be nice additions to your space. The Equipment If you are just getting started, I recommend investing in a bench, a mat, and some type of resistance equipment (dumbbells, kettlebells, or resistance bands) first. Add in the other items as you build up your at-home space based on your goals and what you like doing. The links I’ve included are just examples. I tried to share equipment I’ve used or am currently using but there are A LOT of options out there. Explore them! Adjustable Weight Bench: Allows you to perform a variety of exercises including bench press, incline bench press, a variety of seated exercises, supported bent over rows, elevated planks and push-ups, etc. Yoga/Exercise Mat and Knee Pads: Provide cushioning for knees or elbows while performing floor exercises. Provide a better surface for certain exercises and can protect the floor from sweat. When it comes to weights, you can go with what makes sense for your space and what you feel most comfortable using. Dumbbells: It can be more effective to select an adjustable pair or a set rather than purchase one pair at a time. You will eventually need heavier than you think and you likely need a few options depending on the exercise being performed. You can find sets with various weight ranges. Consider a set with 5,10,15,20,25 lb pairs from Amazon or this lighter weight range from Sam’s Club that includes 5,8,10,12,15 lb pairs. Kettlebells: Select an adjustable or buy 2 or 3 to start your collection. You can find them at Amazon, Prosource Fit, and many other retailers. You may even be able to find a good deal on used ones. Sandbags: This can be a good option for building up to heavier weights in a budget friendly way. Sandbags come with 1-2 inner bags that are filled with sand to a desired weight. Purchase a sandbag with a lower range to start (10-40 pounds) and fill the inner bags with the desired amount of sand. Add more sand when you are ready to increase the weight. I’ve had good luck with the Kickstarter bag from Ultimate Sandbag but other retailers also sell them. Be sure to read the reviews. You don’t want sand from a busted bag all over your training space! Resistance bands can be a great addition to any at-home training space because they are inexpensive, versatile, and easily stored. The resistance comes from elasticity, rather than gravity. Because of that, the resistance- or “weight” as you’re probably used to thinking of it- isn’t constant. It increases over the course of any given exercise, as the band gets stretched out more. A band's resistance actually increases at the end of a move, so your band choice will not only depend on your fitness level, but the type of exercise you are performing. Choose a band heavy enough to provide some resistance at the beginning of the exercise, but light enough to allow you to move in correct form through a full range of motion. Investing in a light, medium, and a heavy band is a smart way to start because you'll find that different muscle groups require various resistance levels. Types of resistance bands include tubing with handles, continuous flat loop, mini-bands, and flat bands often used for therapy or stretching. This set of shorter tubing with removable handles is useful because they can be used alone or with an anchor. The removable handles allow you to gradually add resistance by adding more bands as needed. This set also included 5 mini-bands. Smart Toner: These cloth-covered bands can be a great option since bands can and will occasionally break. Smart toner bands can easily be used with a door anchor but do not work as well with the wall anchor I have listed below. Band Wall Anchors: This particular set allows for band placement at three heights. Mini-Bands: Add a little more umph to lower body exercises and can also be used to work upper body – particularly good for warm-up or accessory exercises and very travel friendly. Suspension System: TRX or other suspension systems allow you to use your body weight to strengthen your muscles. They generally come with a door anchor which can work pretty well but does have some limitations. I purchased a heavy duty anchor and had it installed in the ceiling. Stability Ball: Versatile but can be a challenge to store in small spaces. Not necessary but nice to have, particularly for core exercises. Slam Ball: A client favorite. Nice to use for a power development exercise plus stress relief! This list is definitely not everything that you could include in your at-home training space, of course. You can start with very few items and build up as your interest and fitness increase. Other items that may be of interest include an array of medicine and wall balls, an aerobic step which is useful for step-ups and other exercises requiring a platform of varying heights, a trap bar for deadlifts, a barbell set-up, and lots of specialty equipment options. Start with as little as a pair of dumbbells and a mat! The most important thing is to START! Having your own space eliminates one of the barriers to consistent exercise. It's a bit harder to make excuses when all you have to do is walk into another room. If you have your space but you are struggling with what do or cannot seem to get it done consistently, hire a personal trainer to work with you. A personal trainer will teach your how to perform exercises correctly, provide guidance and accountability, and many will provide at-home training plans as well. It's an investment that will pay off in the years to come. A stronger, healthier, more resilient you is priceless! Good luck! Message me with questions or to set up a free initial consultation.
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