Building a Home Gym for Endurance Athletes

A runner who does online strength training with me is planning to put together a home gym and asked for some equipment recommendations. This is my list of priority and preferred strength equipment for endurance athletes (and really most other people out there) who are looking to build their own home gym. This list might look a little different for you depending on your sport and specific needs, but I think this is a good starting place for most people. Items 1-5 are a “minimum” list for those with a limited budget/space and who are just getting started. Number 6 and beyond are for those who have a little more strength training experience and who aren’t as limited by budget and/or space.

Before I get into the list, I’ll first say that bodyweight strength training for endurance athletes is an option and certainly better than nothing, particularly if you’re just getting started.  However, it probably won’t be long before you reach a point where bodyweight alone is no longer challenging and you stop making improvements in strength and power. Whether you’re applying force into the oars, pedals, or ground, every endurance sport has a strength and power component to some degree. Once you get beyond the beginner level, you will probably need a way to add some external load to your strength exercises so that you can keep making progress in the gym and in your sport.

Priority Home Gym Equipment for Endurance Athletes

1.      Some sort of weights - At the very least this means some combination of dumbbells/kettlebells/weighted vest, and enough to keep making progress as you get stronger. Adjustable dumbbells (plate loaded or manufactured) are probably the best choice, but you might be able to find a good deal on a used set online or at a yard sale.

2.      Resistance/mini bands – I like these for some lower load prehab/activation-type work for the upper and lower body as well as strength exercises like Pallof press and row variations. They’re also great for assisted pullups and accommodating resistance for squats and deadlifts.

3.      Stability ball – While it can take up quite a bit of space, a stability ball is a good way to spice up some basic core and lower body exercises by adding a stability component.

4.      TRX/suspension rings – These have a relatively low cost/space requirement (provided you have something tall/sturdy enough to attach them to) and are good for a wide variety of bodyweight strength exercises.

5.      Sliders – These work best on carpet or turf and are great for lunge, leg curl, and core exercises.

*Note, if you want to start adding pieces beyond these first five you’ll also need some sort of matting (like horse stall mats) to save your floor.

6.      Standard barbell and plates – If/when you eventually progress beyond bands and dumbbells. A barbell and a couple hundred pounds of weights plates will allow for much heavier loading and greater exercise variety.

7.      Power rack – Again, this will allow for even more exercise variety if you have a barbell (squats, presses) as well as bodyweight exercises like pull ups and dips if you get a rack that allows for those attachments.

8.      Specialty bars – The hex bar and safety squat bar are my two favorites for making the deadlift and squat a little more accessible/safer to execute.

9.      Landmine attachment – This particular model fits into a 45lb bumper and allows for several neat options for pressing (especially those with shoulder issues), rowing, and lower body training.

10.   All the other stuff – Yes I’m cheating because I couldn’t limit it to 10. Depending on your space and preferences, this might include an adjustable bench, balance disks, sandbags, slam balls, plyo boxes, glute ham raise/back extension, sled/prowler, cable/pulley station, chains for accommodating resistance, ToePro, leg curl/extension, ab wheel, and anything else you stumble upon at a yard sale that looks fun!

Again, these are just my recommendations. The most important thing when assembling your home gym is determining the exercises you need and actually enjoy doing. This will help inform your purchases so you don’t waste your space and money. A power rack and barbell make an expensive clothes hanger if you don’t feel comfortable squatting. Even a cheaper piece like a TRX isn’t worth purchasing if you find TRX exercises boring or too easy. Use that money to buy more weight plates if you’d rather do heavy squats and deadlifts instead.

Let me know if you have any questions. Remember, the best part of having a home gym is it’s yours, and you can make whatever you want it to be!