Home Gym Essentials for Strength Training
Want to start a strength training program?
Well, I think that’s downright fantastic. I’m so proud of you for making this decision and walking into the unknown. Now it’s time to answer the ultimate question: what do you do about equipment?
The easiest way to answer this question is to join a local gym. Paying that monthly fee that includes the promise to give you the ultimate fitness experience. But maybe they don’t have the breath of equipment that you want or the crowd is not to your liking. Maybe the commute to the gym is enough to get between you and your goals.
So going back to our question about equipment, what can you do if the gym isn’t what you need?
Enter the conversation of having a home gym!
Home gyms can be anywhere in your living space with the basement and garage being popular choices. But don’t feel discouraged if those are not options for you, many people begin a new routine in their living rooms or entryways.
Personally, my home gym space has evolved many times over the years and will continue to evolve as my goals change. This is completely normal and almost expected. Once you’ve established the space then it’s time to talk about equipment.
Here is an easy list to get you started:
1. Dumbbells
Why:
Dumbbells are versatile and can be used for a variety of exercises targeting different muscle groups.
Benefits:
They help improve strength, coordination, and balance.
Example Exercises:
Bicep curls, dumbbell presses, lunges, rows.
2. Resistance Bands
Why:
Resistance bands are portable and provide adjustable resistance, which is great for beginners. They come in both fabric and rubber varieties depending on your needs
Benefits:
They can be used to increase flexibility, build strength, and improve mobility without putting too much strain on your joints.
Example Exercises:
Band squats, lateral walks, shoulder presses, glute bridges.
3. Bodyweight Exercises
Why:
A great option to get started right away! You don’t need any equipment to start building strength with your body alone.
Benefits:
Bodyweight exercises are perfect for building a foundation before adding weights. They are also great for beginners who may not have room for equipment in their private spaces.
Example Exercises:
Push-ups, squats, planks, lunges
4. Adjustable Bench
Why:
An adjustable bench can be used for a variety of exercises, such as presses, rows, and flyes. Helps to increase the variety of the exercises that you can do without taking up additional space.
Benefits:
It provides support for exercises that target the chest, shoulders, and arms while offering various incline/decline positions for added versatility.
Example Exercises:
Bench press, dumbbell flyes, triceps dips.
5. Foam Roller
Why:
Foam rollers are a great way to warm up before workouts and cool down after. They can be a great way to prime the mind and body for the work ahead.
Benefits:
They can help increase flexibility, reduce soreness, and prevent injury by improving muscle recovery.
Example Exercises:
Foam rolling calves, hamstrings, and back.
