3 tips to create an at-home gym (for free)
Looking to make the most of your space at home? Here are some tips to help you create a functional at-home gym.
1: Designate a space
The first step in creating an at-home gym is to identify a space. Pick a room that meets your needs and can accommodate all of the activities you plan on doing. For instance, if you鈥檙e planning on doing movements like burpees, dancing or swinging kettlebells, it may be a good idea to find a space with ample room and high ceilings.
Don鈥檛 be afraid to get creative. Working out at home isn鈥檛 for everyone, and that鈥檚 okay! Consider how you can create a space for yourself outside, whether it鈥檚 on your deck, on your lawn, at a local park or at the outdoor Fitness Court.
Remember to be mindful of where you choose to workout, especially if you鈥檙e in a residence hall or apartment. Be respectful of your neighbors, especially in terms of noise (equipment, music, stomping, etc.). You can help reduce noise by wearing headphones, cushioning equipment with mats or pillows and working out on carpeted surfaces. If you live with roommates, talk about your plans and try to workout around everyone鈥檚 sleep and study schedules.
2: Gather your equipment
Don鈥檛 worry, you don鈥檛 need expensive or high-end gym equipment to get a good workout in. In fact, there are a ton of free and low-cost equipment options available. Here are a few ideas to help you get started:
Cardio
- Walk, run, jog or hike on local trails
- Bike for free with BCycle
- Practice bodyweight exercises like lunges, jumping jacks or burpees
- Follow along with The Rec鈥檚 free 10K training program
- Check-out a jump rope or resistance bands from the Rec Center
Strength
- Check out strength equipment from the Rec Center, including dumbbells, resistance bands and more
- Practice bodyweight exercises like pushups, squats or step ups
- Take a trip to the outdoor fitness court to practice circuits
- Use items around your house like jugs of water, rocks, bricks or a backpack
Recovery
- Practice yoga poses or follow along with a
- Invest in a foam roller to roll out major muscle groups
- Get a lacrosse or tennis ball to help release tension from plantar fasciitis
3: Join a group
If you struggle to stay motivated or workout by yourself, don鈥檛 be afraid to look into group workout options. Here are just a few:
- Virtual fitness classes: The Rec Center offers a variety of virtual fitness classes, including dance, strength training, yoga and more. Workouts are available as pre-recorded sessions, or you can join a live version.
- Virtual personal training: If you鈥檙e looking to improve your form or follow a customized workout plan, consider signing up for virtual personal training sessions. A certified personal trainer will work with you one-on-one to reach your fitness goals. Learn more about personal training at The Rec.
- Outdoor Program: The Outdoor Program hosts a number of outdoor classes, trips and adventures ranging from avalanche safety and hiking to climbing and fly fishing. Their programs not only prepare you to plan your own trips, but they also allow you to enjoy group activities outside. Explore outdoor activities.
Health and Wellness Resources
There are a number of resources available on campus to help you improve your physical health and fitness.
- Physical Therapy: Students can access physical therapy services through Medical Services at Wardenburg Health Center. Physical therapy is a great option for students looking to maximize movement, prevent and recover from injuries and avoid opioids or surgical interventions.
- Massage: Certified massage therapists are available to assist with relaxation, stress reduction, sports recovery, improved circulation, pain management and decreasing muscle spasms. Massage services are available for students, staff and faculty.
- Acupuncture: Licensed acupuncturists use tiny needles to stimulate points along the body鈥檚 energy flow channels to improve health. Acupuncture can be useful for back or neck pain, fatigue, digestive disorders, stress and more.
- Recreation Injury Care Center: Certified athletic trainers provide a number of free services, including evaluations and referrals, first aid and emergency care, baseline concussion testing, performance and recovery strategies, taping, stretching techniques and more. RICC is open to Rec Center members who are injured while participating in programs or at Rec Center facilities.