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Let’s be real- when you envision a gym, either one you schlep to or one at home, the first thing that comes to mind is always a piece of cardio equipment (either a treadmill or an elliptical) or a beast of a multi-function weight machine. Spoiler alert: I don’t have either of those things, and I promise you that I am dripping in sweat and sore everywhere after 20-50 minutes of HIIT and strength training.
Now before you stop reading because I don’t have room for a home gym, space should never be an excuse. I keep my home gym essentials in a plastic tote in the corner of my bedroom. You don’t need a designated room, you don’t need to leave your car in the driveway, and you don’t need to buy a shed to throw in the back yard. If you’ve got those things, awesome. But if you’re like the rest of us with crap in every corner and no free room to breathe let alone designate a space exclusively for fitness, leave your excuses by your home gym door.
I love going to the gym, don’t get me wrong. But sometimes it’s just more convenient to stay home and get the job done. If you want to workout at home, you can do it and you can do it well. There is absolutely no reason that all of us can’t build a BAMF home gym with just a few essentials to start.
So what are Five Things you absolutely NEED in a home gym?
1. Dumbbells
Dumbbells are great for isolating a specific muscle, and forcing each side to work independently of the other (unlike a barbell, where one side can help compensate for a weaker side). There are unlimited numbers of activities that use dumbbells, and sometimes something as simple as rotating your grip can entirely change the targeted muscle (re: bicep curls and hammer curls).
You don’t need many, or every weight, to start. For quite some time I only had a pair of 5lb and a pair of 10lb dumbbells, and they were plenty. I later added more, one pair at a time, as I needed them. My body, and my wallet, thanked me. Keep an eye on the clearance section at department stores, thrift shops, and resale pages. Dumbbells are too often discarded for being too small, or the user didn’t know how to use them for the best benefit. They are a fitness goldmine.
2. Resistance Loops
This isn’t your grandma’s aerobics class! Resistance loops look harmless, but add targeted resistance to make you chisel the muscles. They are great for low impact, if you are beginning or have injuries, and also can be used in compound movements for high intensity. Loops and bands can be used around your feet, thighs, or wrists, or even gripped and pulled. There are various resistance levels, that can be stacked as they become easier.
It is important to note that loops can tear, and get stretched out, so they need to be replaced periodically.
Also- don’t confuse the loops with open ended bands (either with or without the handles) While, yes, the bands have great use and functionality, they require the user to grip the bands, which limits their range of motion and usage. The loops can add resistance without losing use of your hands.
3. Yoga Mat or Foam Pad
Regardless of what style of workout you’re doing- yoga, HIIT, core, stretching, jump rope, strength- and regardless of what type of floor you have- wood, carpet, concrete- you are going to want a mat.
A mat or pad will add grip when staggering or changing stances, and prevent you from slipping. It can easily be washed, if you’re dripping in sweat (which you should be!), and it also gives some padding to protect your elbows and knees, and even your tailbone. If you lift heavy, the mat can protect your floor from damage when you drop your weights.
4. Sliders
I know what you’re thinking. “I can use paper plates and do the same thing.” And while, yes, paper plates are a great hack until you get the real deal, legit sliders are irreplaceable.
It’s so important to keep a strong core when using the Sliders, because otherwise you can lose control. This makes them extremely beneficial, because they force you to take a small source of muscle and convert it to a full range of muscular endurance. A static lunge works the legs. Add a slider and bam it’s now working balance and core too!
5. A Badass Playlist
It goes without saying that a good song with a heavy beat motivates you to work harder, and last longer. Then a slow song comes on and you’ve either got to get up and go skip, or try not and lose your pace.
I am a huge fan of building playlists with a similar beat per minute range, to motivate you and keep your energy consistent. With Spotify, you can build a playlist for each workout. Yoga flow? Look for songs with a 60-75 beat per minute. High intensity cardio? Find songs that are 160-180 beats per minute. Lifting weights? Maybe you prefer songs with a heavy bass. Whatever your focus, build a playlist that’s there to pump you up. Then share it with friends! (So yeah, you should totally check out my public playlists)
Easy peasy right? Remember, the best way to eat an elephant is one bite at a time starting with the tail. Don’t get stressed out if you need to space it out over time. Heck, I’m still adding to mine years later. If you think there’s something else that everyone absolutely must have in their home gym, let me know! I’m always looking for more suggestions, especially if they fit in my tote.