Toolbox to Success: How To Create Your Own Home Adapted Gym

 If someone told you that you need a bunch of fancy gym equipment to get in shape… they told you wrong.

A lot of the time when I’m training clients in corporate ‘big box’ gyms, I only use fancy equipment simply because it is there and quite honestly, I know that my clients are paying a membership to be using it!

Ben Clark shows how the General Purpose aids can be used with the ski ERG

Don’t get me wrong, fancy equipment is nice! It gets the job done and can be very accessible to use. However, if a client wanted to work out at home instead, I can usually deliver to them just as good of a workout as they would have had if we were in a fully equipped gym, goals depending.

Now this is great news for those that may not always be able to get to a gym or have access to one that is accessible enough for them to visit.

But here is a fun fact: Some folks don’t work well with at-home workouts. They need the environment of a gym to motivate them, or the socializing that comes along with it.

This is great too! The trick is to learn what works for you and to do just that.

Success looks different for everybody.

If you know that you are a type of person where getting to the gym can be your limiting factor (such as travel, accessibility, motivation issues due to weather, etc.), then having space at your home set up for working out may be your ticket to success.

Home workouts…Where do I start?

Below I have listed a great list of tools that I think anyone can accomplish a great home workout with. If you are an Ocean Insider and you follow my programs on the Ocean Insider Club subscription, then you will recognize all these tools as I use them in all your Home Workout Programs.

The Toolbox

Therabands

These come in different colours which represent the different resistances. They are very versatile, and I love using these in-home workout programs. They can be tied to things, made into loops, and tied around your wrists if you have any grip issues. (Hack: Physiotherapists typically give these out in strips so that you don’t have to commit to buying the whole box. Otherwise, they have selection packs with about 3 or 4 different resistances on Amazon for $13 CAN.

Medicine ball

These range in price depending on the weight and brand. I think most people are good to start out with a 2lb ball and go from there. I love these for core work and arm strength exercises. There are also two options, one having handles which can be great if you use grip assisters like Active Hands (more about that later)

Gareth demonstrates a range of Theraband/resistance band exercises

Dowel

I got my wooden dowels cut at a home hardware store! It doesn’t really matter the circumference size, however, make sure to cut the length longer than the width of your arms.  Also make sure that you get the dowel sanded when they cut it at the store to avoid any splinters. Dowels are great for shoulder mobility work, balance and core for higher level injuries, and a great way to introduce barbell training. We also like to use dowels for cardio with motions like kayaking. Dowels are super versatile and very affordable, $3.80 CAN each at the local hardware store.

Dumbbells

These are great to have especially for upper body strength at home. It gives a different challenge to the muscles than only using the bands would. I suggest getting a package with different weights, since you will probably want to increase your weight a bit as you progress, so you don’t plateau.

General Purpose aid holding free weight. Adaptive gym equipment. Suitable for reduced hand function: tetra, quad, cerebral palsy, SCI, spinal cord injury, stroke and more.

Hook grips (for higher level injuries)

I recommend hook grips for those that have compromised grip strength.  Active Hands can also be used for a more secure grip on things like overhead press work, cleans or flys, working great for almost any tool, including all those mentioned here. Keep in mind that you can purchase these assisted grippers separately (as opposed to a pair) in case you only require one hand to be supported. This is the case for many clients I see.

Hook aid on bar. Adaptive gym equipment. Suitable for reduced hand function: tetra, quad, cerebral palsy, SCI, spinal cord injury, limb difference, stroke and more.

Chest Strap

This is recommended for not only quadriplegics but for some paraplegics too, especially if you are new to exercise, core work or maybe newly injured. A lot of times you can progress from using a chest strap to not after some hard practice at the exercise. There are fancy ones you can get which tend to be better for wheelchair sports, but there are basic neoprene ones that work well for the gym and home workouts.

So, there you have it folks! These are the essentials that I highly recommend having to create the most effective home workout.

If you work out at a big box gym or community center, they will most likely have the items that are more gym-specific like the medicine balls and dumbbells. Although we are working on having things like chest straps and hook grips in our community facilities to help their accessibility scores, it is usually safest to bring your own so that you are equipped with everything you need.

Keep in mind that you may not need everything from this list- start with something that’s easy like a Theraband and see how that changes your workouts. You can always start to gradually add to your toolbox later to create the most dynamic home workouts. For exercise ideas or workout programs that feature the equipment above, please click here. You can sign up with us for 6 months of coaching at a discounted rate by using the code Active10 at checkout. We look forward to working out with you!

Your coach,

Megan Williamson

Head coach at Ocean Rehab and Fitness

BA, NASM CPT

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