Wherever at all possible, I like to go to a gym for my workouts and recovery. The act of physically getting ready and going as well as the gym setting helps me get in the mentality of working out.
However, it’s not always possible to go to the gym. Extreme weather, gym closures, and other unexpected issues (like this pandemic) can keep you stuck at home. If you have zero equipment, it will be very hard for you to follow your training plan as an athlete. Of course, it would be amazing if we all had endless space and money to design the perfect functional at-home gym.
In reality, strength and cardio machines are expensive and cumbersome. Most of us do not have the financial resources or space to get every single item you would find at the gym. That being said, you can get a great at-home training session with just a few pieces of equipment. In this post, I will detail some of my must-have pieces of at-home workout equipment that every athlete should have available.
A Yoga Mat
If you do not get any other single piece of at-home workout equipment, please at least get this. A yoga mat transforms any flooring into space where you can do any type of workouts. Get a thick, plush mat to ensure it offers enough cushion for your knees regardless of the flooring underneath. Throw your yoga mat down on carpet, concrete, grass, or hardwood and perform endless workouts including yoga, recovery stretching, bodyweight exercises, core, dumbbell exercises, and more.
Dumbbells
Dumbbells are also an essential piece of at-home workout equipment. If you can, then get an entire set and a dumbbell rack. For most people, that’s not realistic. While many people order fairly inexpensive dumbbell sets for their at-home workouts, these usually come with dumbbells with a maximum weight of 10lbs, which won’t be effective for most athletes. Instead, I recommend getting some adjustable dumbbells. The fanciest versions of these are also very pricey, but the model above (exactly like the ones I own) are excellent for at-home workouts and won’t break the bank.
Resistance Loop Set
Resistance loop bands are incredibly useful for athletes working out at home. Most athletes are familiar with them, but if you are not I highly recommend them. They were essential for my ACL and meniscus surgery recovery, as I used them for many glute exercises. You can use them to activate and work your glutes, for ankle exercises, and to add some difficulty to more basic movements like squats.
Pull Up Bands
“Pull up assistance bands” are another type of band you should definitely get for at-home workouts. Sure, these bands are great for actually assisting your pull-ups, but they have so many other uses. Use them in lieu of weights for some added resistance with squats, split squats, rows, push-ups, overhead press, and so many more exercises. I highly suggest getting a set like the one above from Amazon, so that you have multiple resistance options to choose from.
A Jump Rope
It would be great to have all of the latest cardio equipment at home, but that’s not realistic. Furthermore, you can get cardio in without huge machines. Obviously, you can run outside most of the time. Eventually, that can get boring and there is some weather you won’t want to brace. A jump rope is a very handy piece of workout equipment to have. They are inexpensive and great for getting your heart rate up and working on some alternative cardio.
Start with The Basics
All of the equipment above is what I consider essential for athletes to have in their own homes. With those things, you can do most of your functional training at home. Of course, if you have the money and space to accommodate more equipment, then there are many other useful things to add to an at-home gym.
With the equipment above, I was able to do a lot of my injury recovery and prevention from my own home. While I prefer to go to the gym if possible, I have also been using that equipment for training since the coronavirus pandemic began.
If you would like examples of exercises you can do with each equipment, let me know in the comments and I can create dedicated blog posts and videos for those! Make sure to also subscribe so you don’t miss them.
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