At Home Gym Equipment

When I was pregnant with my son (and before) I was a regular at various studios across San Diego and Seattle. I experimented with HIIT, strength training, yoga, cycling, barre, and anything that gave me an opportunity to sweat and move safely. Looking back, all of my movement took place outside my home. 

Working Out After Baby

After Benji arrived, I found it challenging to make it to a gym/studio. There was childcare to figure out, travel time, and the fact my body wasn’t quite ready to jump back to my former routine. I transitioned to home workouts, working on my postpartum recovery from the comfort of my own space while Benji napped. Working out in my home allowed me to go at my own pace, and have more control over intensity, reps, rest, and equipment. I didn’t feel the pressure to perform or “bounce back.” 

I’ve found that over time, I really enjoy training at home. I’ve also added to my at home equipment and expanded the space. My kids call it “mommy’s exercise room,” even if it’s in a garage :) The commute is also hard to beat too.

The Benefits of Working Out At Home

Working out in a gym/studio environment is fun, but home workouts have many advantages too! 

• Focus on the Movement: Like I mentioned above, you can really go at your own pace and focus on your reps, form, and rest intervals. There’s no waiting for equipment or timer, so take all the time you need!

• Childcare: You can exercise with your kids around. I like to set up my boys with snacks, their favorite movie, and some toys to keep them occupied. Another option is to take advantage of nap time. I prop up the baby monitor and get to work :)

  Waking up early before kids isn’t a realistic option until your kiddo is sleeping through the night. That took almost 18 months - 2 years after my second was born. On days I feel motivated I’m up by 5 a.m. to get in some ME time.

• Activewear: You don’t have to worry about what to wear to class. Heck - you can even workout in your pajamas. 

• Break up your workout: Sometimes it’s not feasible to get your entire workout done in a given period of time. Breaking it up throughout the day is a great option. Twenty minutes here, five minutes there - there’s no rule that says it needs to happen all at once.

• Wait time: There no one else waiting to use your equipment :)

Setting up Your Home Gym

What do I recommend adding to get started? As you’ll see below, not too much! When I visit clients in their home, I only bring along a few pieces of equipment. Below are some of my favorite pieces of equipment, broken out into two categories: "You’ll Definitely Want,” and “Nice to have.” I recognize setting up a full home gym is expensive, and not always feasible. But, purchasing the basics can go a long way.

I’ve had a lot of success adding equipment to my space during Black Friday sales, Facebook Marketplace, or Gyms going out of business or replacing their current inventory.

Bonus: I have you covered on my Amazon Shopping Page, where I include links to all of these recommended products.

Home Gym Equipment You’ll Definitely Want

Resistance bands for home gym

Mini band for at home workout

Door anchor for at home gym

Long Resistance Bands - These resistance bands are versatile and durable. I recommend starting with the red, but for the price getting the entire set is definitely worth it.

Resistance Bands with Handles: You may find having both is helpful.

 Mini-bands: I love having a set with varying levels of resistance. Mini-bands work great for lower body, core, and upper body work. They are also easy to pack while traveling. 

Door Anchor: This is a new add to our home gym space, and I love it. This door anchor works great and allows for more horizontal work (e.g. band row, pallof press). 

Dumbbells: I recommend having a light set and a heavy set to get started. Although dumbbells aren’t required, they will give you more options for strength work.

• Beginner: A set of 8-12lb dumbbells, an 8kg kettlebell, and a12kg kettlebell may be a good options. 

• Intermediate: Set of 15-20lb dumbbells, a 12kg kettlebell, and a20kg kettlebell.

• Advanced: Set of 25-35lb dumbbells, a 16kg kettlebell, and a 24-28kg kettlebell. 

Pilates or Children's Ball: I love incorporating a pilates ball in pregnancy and postpartum programming. The ball allows us to up the demand on core exercise by adding in the "squeezing" element. The act of pressing into the ball is going to help you connect with your deep core while doing a "task," like a glute bridge. The ball gives some added push back, firing up your deep abdominals. Be sure not to "bear down" when you push, but rather "lift" your pelvic floor as you push into the ball. 

Yoga Blocks: We can leverage yoga blocks to help connect to the adductors (inner thighs) during core work and as a prop for strength exercises.

Wedges: We use these quite often in squats and other exercises where ankle dorsiflexion may be limited.

Foam Roller: Helpful to have for mobility and release, but also as a prop for strength training.

Airex Pad: cushion for your knees during floor based exercises. We also use an airex pad during specific exercises where a yoga block may be too high.

Nice to Have Home Gym Equipment

Exercise bench for at home workout

TRX Suspension Trainer

Balance Pad: Something I use for hip shifting and various single leg activities.

Weight bench: Definitely not a “must,” but I utilize an adjustable weight bench quite a bit. The incline option works great during pregnancy and offers a lot of options for progressing or regressing a movement. I love this bench in particular because you can use the area inside for storage. When it comes to my workouts, I utilize the bench for elevated push-ups, supported rows, step up variations, step overs, and more. If a weight bench isn’t an option for your space, you can substitute for a something sturdy, like a wood chair. 

TRX / Suspension Trainer: Suspension trainers allow you to utilize your own bodyweight as resistance. They are incredibly durable and versatile, and act as a wonderful assistance tool during stability exercises throughout pregnancy and when returning to exercise postpartum. 

Pull Up Bar: Just as we use the door anchor for horizontal pulling and pushing, a pull-up bar is a great add to assist with pulling movements. Over time, you can also utilize a pull-up bar for (you guessed it) a pull-up! Now that you have your equipment - what’s next?

Large Exercise Ball: great for stability training and prenatal programming.

Tune in to my Instagram page / stories for workout ideas, and let’s get in touch!

I offer online coaching + 1:1  personal training in San Diego and virtually, small group training, and DIY programs.

Feel good mama.

xoxo,

Erica