While the lockdowns are cutting off access to workout spaces and gyms are declaring bankruptcy left and right how can you stay active at home on a budget? It can be easy to go overboard when setting up your home gym. I recommend starting small and building your home gym slowly. Starting small will help you avoid buying something expensive that ends up turning into a dust collector. This list is geared towards people who need corrective exercise and are chronically ill, have chronic pain, or have mobility issues.
Phase 1 Equipment: Self Myofascial release
Foam Rollers and lacrosse balls are an imperative starting point for safe workouts and can help you prevent injury especially if you have not worked out in a while or are new to exercise. Using these items to work out knots in your muscle tissue like a deep tissue massage can do wonders for injury prevention. Foam rollers come in many different sizes and firmness levels. Working each area on your body for 30 seconds to a minute is a great starting point. They are both inexpensive and are a great place to start to work into a routine.
Lacrosse balls are great for releasing knots in your upper body and your glutes. I always recommend buying 3 or more lacrosse balls. It never fails that one or two get lost. I love this pack because they are not only quality, but you can also buy them in packs of 12.
This soft foam roller is a good starting point for people with chronic pain or people who are new to foam rolling. Foam rollers can be used to roll out your back, legs, and glutes. You will eventually need to use a lacrosse ball to roll out your glutes especially if you have lower back pain, but a foam roller is a great place to start.
Just keep in mind that you might “grow out of” this softer roller and need to upgrade to something firmer to progress in your program. This is my favorite firm roller.
Not sure what foam rolling is? Here is a video to get you started.
These are by no means the only self-myofascial release tools you can purchase but are a great place to start. I will elaborate on more items in a different post.
When starting a self-myofascial release program always take a day or two in between sessions to gauge your soreness and drink plenty of water to avoid dehydration. The first couple of sessions can leave you feeling sore and groggy like how you feel after your first couple of deep tissue massages. If you have any issues with lymph node drainage, I recommend starting with only one or two foam rolling sessions a week to avoid having flu-like symptoms.
Phase 2 Equipment: Stretching
Stretching Items are the second phase of your home workout journey. Once you get used to foam rolling regularly you will want to start stretching directly after rolling. For people who have chronic pain, chronic illness, and muscle imbalances you will want to hold your stretches for at least 1 minute in each area. People who are more active without aches and pains or people who have hypermobile joint syndromes will want to avoid overstretching and just stick with stretching tight areas for no more than 30 seconds at a time, use a technique called resistance stretching, or consult an experienced physical therapist.
Calf Stretching- This is an adjustable option that you won’t grow out of as your muscles release. Most muscle imbalances start from your feet and work up your body. Rolling out the bottom of your feet with a lacrosse or golf ball and then stretching your calves out can do great things for knee and hip pain.
Stretching mat- It’s important to pick a mat that isn’t slippery and that won’t stretch while you’re doing something like a downward dog movement. You don’t want to choose the budget option for this item. Cheap yoga mats can be dangerous and cause injuries. The last thing anyone needs when starting a new exercise plan is an injury. Make sure you get the 1/3” thick option when purchasing this you’re your knees and wrists will thank you.
If you are someone who is hypermobile then resistance stretching or PNF stretching might be a better option for you. You can use all of the equipment I have listed but your approach will be a bit different. Bob Cooley has a great book about resistance stretching that I’ve linked here. The video below is one of Bob’s classes and is a great video to get you started with resistance stretching.
Phase 3: Strength Equipment
Many people are terrified of starting strength training and for good reason. There are a million different options as far as equipment goes and just knowing what exercises to do can be intimidating. I like to simplify this with kettlebells. You can get a productive workout with just an 8 or 10lb kettlebell and bodyweight exercises.
Kettle Bells are a great investment as long as you pick the right ones. The shape of the handle and the coating make the biggest difference as far as how long they will last. Cast Iron is usually the way to go. You can do vinyl-coated but just be prepared for the coating to start peeling off with heavy use. I would avoid buying full kettlebell sets unless your budget allows of course but most people can pull off some great workouts with 2 or 3 different sizes. A smaller kettlebell for upper body work like presses and bent over rows and a larger kettlebell for squats and lunges.
Amazon basics brand kettlebells are a great option for lower price options that will last. They are great for beginners and don’t break the bank. The shape of these kettlebells is also easy on the wrist.
If you have wrist pain and can’t hold a regular kettlebell correctly with a neutral wrist position then you can opt for soft kettlebells. Soft kettlebells can be awkward to get used to if you are used to hard kettlebells but if you have wrist pain these can be a game-changer. If you are aiming to do more than basic movements like kettlebell swings then you will want to spend a little bit more money on your kettlebells, so your hands don’t get torn up. I will expand on the best options in another post.
Not sure what exercises to start with? I’ve listed a few videos to get you going below. It’s amazing how much you can get done with just three movements. Kettlebell press, goblet squats, and planks.
Phase 4: Cardio
You might be thinking “Where is all the cardio equipment?”. Many people start new exercise programs with cardio and end up getting injured or get bored and aren’t able to stick with it. Starting with foam rolling, then moving to stretching, and then adding strength training is more sustainable for most people. This plan structure also helps prevent injury once you start doing cardio. Once you are able to do those three things on a regular basis then it might make sense for you to spend the $500+ on cardio equipment. Choosing the right cardio equipment can be tricky so I will save that for another post.
If you just feel completely lost when it comes to doing exercises at home, I highly recommend reaching out to a corrective exercise qualified trainer to get you started. Many trainers will offer virtual options, so this gives you access to more qualified practitioners especially if you live in a rural area.
Functional Movement Screen Certified trainers are always a good choice. FMS is one of the gold standards for corrective based trainers. This link will help you find one in your area or find one that does virtual training.
A second option is a National Academy of Sports Medicine Certified corrective exercise specialist. Unfortunately, they don’t have a trainer finder page but you can go to this site to make sure your trainer is fully certified.
Always pick a trainer that has the extra corrective exercise certification, a personal trainer certification is a great starting point for new trainers but these basic certifications don’t generally teach enough information to work with people who need corrective exercise or who are chronically ill. Make sure that the trainer you choose has an active certification and that they are fully insured in case they hurt you. They should be able to give you a copy of their proof of insurance. Also, don’t be afraid to ask them if you can speak with one of their current clients.
If you love this post be sure to sign up for post updates to your inbox on our home page here
Check out some of our recent posts
*Disclaimer: Always consult with your physician before starting any exercise, nutrition, or supplement plan. This site is for educational purposes and is not intended to provide medical, nutrition, or exercise advice, and does not claim to cure any illness or injury.
*Disclaimer: This site uses affiliate links that help us earn income to provide you with free health and wellness educational content.