Five tools needed to start your own home gym

Last week, I outlined the recommended exercise guidelines for health and fitness for adults according to Health Canada and the Mayo Clinic in the United States.

I also referenced data that highlighted the importance of building muscle and the effect that above average strength has on morbidity and mortality. Based on my 30 years of experience in the fitness industry, I felt that this was significant because I meet so many people who neglect to engage in muscle building exercise out of fear or not knowing where to begin.

The good news is that with some planning, building strength does not have to be an all-consuming daily activity. The recommendation for adults 50-plus is to engage in strength training exercise at least twice per week. Typically, this would mean completing a full body workout using resistance bands, weights, machines or simple body weight exercises for 20 to 45 minutes.

Considering that we are still living through a pandemic, for most people this means working out at home. As a result, I'd like to take this week's column to highlight the tools that make it possible for anyone, regardless of fitness level, to develop a home-based strength training program. Fortunately, I've found that some of the most valuable tools are also the least expensive.

For the purpose of this article, I am not including cardiovascular training equipment like treadmills, elliptical machines or exercise bikes. I am also not going to include multi-station, universal" type weightlifting machines.

Here are my five favourite home exercise tools that I would recommend for a home gym setting:

1 - Adjustable resistance bands with handles and door attachment. Unlike the therapeutic ribbon" type rubber resistance bands commonly in use for physiotherapy and rehabilitation exercises, resistance bands for strength training are rubber tubes with handles attached to them. Depending on the thickness, the resistance level can be light, medium or heavy.

The resistance bands can also be paired with a device that attaches them to a door frame to allow for horizontal pressing and pulling. This increases the number of exercises that can be performed exponentially and makes it possible to mimic most strength training exercises that would be done in a gym setting. A set of bands with a door attachment can provide up to 120 lb of resistance and can be purchased online for about $50.

2 - Stability balls are sometimes referred to as exercise balls. They are lightweight and inflatable and are primarily used for toning the abdominals and the muscles throughout the core. They can also be used in place of an exercise bench with dumbbells to build balance and stability while performing weight lifting exercises. A quality stability ball will cost around $40.

3 - Medicine Balls are smaller than stability balls although they are significantly heavier. They are about the size of a basketball and typically weigh between four and 20 lb They are designed to add a dynamic element to functional exercises, increasing the challenge of multi-joint movements like chopping or swinging. They range in price from around $25 to $40 depending on size and weight.

4 - Adjustable Dumbbells are hand-held weights that can range from three to 120 lb Unlike fixed dumbbells which cannot be made heavier or lighter, adjustable dumbbells are handles upon which weights are attached depending on need for different exercises. For home gyms, the greatest advantage is that they take up very little storage space (about the size of two shoe boxes) as opposed to the large racks needed for individual fixed weights. My personal set at home can expand from five lb up to 120 and is, without a doubt, my favourite workout tool. Although they provide great value, they tend to be expensive and range from $200 to $1,500 depending on the size.

5 - Suspension training is an approach to strength training that uses specialized ropes or straps, with handles attached, to allow exercisers to use their own body weight as resistance for a variety of movements. The aim of suspension training is to develop strength, balance, flexibility and joint stability and is an excellent compliment to traditional weight training, body weight training or resistance band training. The most popular suspension training device is called TRX (Total Body Resistance Exercise) and it can be attached to the top of a door frame or looped around a sturdy pole or tree, making it portable and adaptable for a variety of settings. Suspension trainers generally cost between $80 and $250.

While I have all of the above pieces of equipment in my personal home workout area, if I had to choose only one single tool and cost was a factor, I would recommend starting with an adjustable resistance band set with a door attachment. It is an affordable, portable and adaptable piece of equipment that can be used effectively by people of all fitness levels.

Medical Exercise Specialist Ernie Schramayr helps his clients manage medical conditions with exercise. You can follow him at erniesfitnessworld.com; 905-741-7532 or erniesfitnessworld@gmail.com