What equipment do I need at home for effective exercise?
I’m not talking about commercial gym equipment here. If you can afford to go to a commercial gym, do that. Commercial gyms offer so many incredible options for exercise and recovery that it really is going to give you the most bang for your buck. What I’m talking about here is home gym equipment and tools. These are the most accessible tools that I believe should be in each home gym for an effective workout.
Now, I typically get this question from people who are looking to add a few pieces of gym equipment to their house without breaking the bank or leaving a footprint too large for their home. Finding what is best for you is going to largely depend on the type of exercise you enjoy and the amount of space you have. I am going to cover 5 pieces of equipment that have incredible versatility, do not break the bank, and are easily stored. These are not in any particular order. Each is important to a different aspect of your wellness and are considered “Home Gym Essentials” in my book.
1st Piece: A set of resistance bands with handles. $20 (LINK)
This is definitely the easiest item to obtain with the most uses. The linked set of resistance bands are what I use to train all my clients. With this item you can work out each muscle group of the body with enough resistance that as a 31 year old male who is 6’ 2” 230lbs and has been exercising seriously for 10 years, I still am able to utilize these in my workouts effectively with difficulty.
2nd Piece: Kettlebell 25-35lbs - $1lbs ~$50 for 2 kettlebells
Kettlebells are a great piece to include in a workout as they build strength, balance, coordination, proprioception, and mobility. They are only limited by your creativity with movements. They typically run about $1-2/lbs making the lighter ones easy to obtain where heavier kettlebells require more of an investment. A single 25-35lbs kettlebell can provide a brutal 30 minute workout for the whole body.
3rd Piece: Walking/Running Shoes $100-160
This is one of the more expensive items on the list. A good pair of running/walking shoes are crucial. Walking is the easiest way to exercise. Anyone who is anyone knows that a good pair of shoes makes a world of difference. You feel it in each step. There is also the recovery aspect of walking that is heavily underutilized. Walking pumps blood through the body quicker, blood carries nutrients throughout the body, as well as shuttles away waste away. 2 things that are crucial to the recovery process. Walking also helps with digestion, lowers blood pressure, and helps reduce blood sugar spikes when taken directly after meals. Never underestimate the power of a good walk.
4th Piece: 5-25lbs dumbbells - $1/lbs
Dumbbells are a tale as old as time. One of the most iconic pieces of exercise of all time. And for good reason. Like the bands, dumbbells versatility, without taking up too much space. I specifically wrote 5-25lbs for a few reasons. One, because the lighter weights are cheaper coming in at $1-2/lbs. The second however is because most dumbbell exercises that are effective for general fitness and wellness rarely exceed 30lbs for the average individual. Heavier ones are great to have but they exceed the scope of this article which is ‘Need”.
5th Piece: Foam Roller - $15
Recovery cannot be neglected. No matter how careful you exercise and how great you are, without recovery, eventually you’ll break somewhere. The foam roller is a great tool for something called ‘self-myofascial release’ which is the practice of providing pressure to the muscle in order to coerce the myofascia (connective tissue around muscle) to release and to promote blood flow to the pained area. In addition to that, it also can be used for stretching and as a balance tool.
With these items, a sustainable, and effective workout can be created for most any person who would like to workout at home and not spend a bunch of money. The key to successful exercise is of course consistency and hard work. But lets understand that accessibility is a huge help is staying consistent.
