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No Weights? No Problem!

Updated: May 12

Everyday Items You Can Implement for At-Home Strength and Rehab Exercises


Having fancy work out equipment is great! However, we don’t always have the gym or physical therapy resources at our disposal. Lack of fancy equipment should never stand between you and your workout or physical therapy exercises! Whether you are traveling away from your normal set up, preparing for a telehealth physical therapy session, or trying to get in a quality workout without trekking to the gym, here are some great equipment swaps you can implement to make using everyday objects that you likely already have.


Foam Rollers.

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Foam rollers are a rehab and recovery staple. Yet it is impractical to waste valuable space packing a foam roller when you travel. Instead, you can use a sturdy water bottle. Although a little smaller in diameter, your typical metal water bottle is a sufficient substitute. Additionally, if you prefer using a roller stick but don’t have one handy, you can use a rolling pin in its place. A soccer or basketball can also be used to roll out your mid back.




Weights.

Kettlebells and dumbbells are great, but if you don’t have a home gym, don’t despair. Here are some solid substitutes:

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  • A bag of flour/sugar or rice

  • Cans of vegetables/beans, peanut butter ect for light weights with arm or core exercises

  • Laundry detergent - standard size weighs about 9lbs

  • Gallon of Milk (or water) -weighs around 8.5 lbs

  • Dog Food/Cat Food/Kitty Litter - weight varies by size, and can be a bit bulky, but can easily be used for exercises like squats

  • Water Bottle - you can also use that same water bottle you used to foam roll as light weight, filling it up with water for added resistance. In fact, you can even use it like a shake weight or body blade for endurance exercises!


Stretching Strap.

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Stretch out straps can be handy, but plenty of household items can be used in their place including:

- belt

- dog leash

- jump rope

- towel or sheet


Resistance Bands.

Resistance bands are pretty versatile, and if you are an active person, it is probably worth investing in a set. However, if you are in a pinch, a bike inner tube can replace a heavy resistance band.


Balance Cushion or Pad.

Bosu balls and airex balance pads are great ways to challenge your balance with a more variable surface. Other ways to challenge your balance at home can include:

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  • Couch cushion - if your couch cushions come off, standing on one can be a great way to challenge stability.

  • Pillow - especially a squishy memory foam pillow works well

  • Dog bed - your pet might be a bit confused




Plyo Box/Aerobic Step.

  • Regular stairs can be a nice alternative for jumping exercises, just make sure the surface is not slippery and there is plenty of clearance overhead

  • A sturdy coffee table or chair can be used for step up or hip thrust exercises as well


Now that you have the equipment basics at your disposal, there’s no better time to start an at home workout routine. If you are new to working out, you don’t need to start with heavy weights to feel the benefits, even body weight exercises can be highly beneficial. If you are in need of more specific guidance and a detailed program tailored to your athletic interests and goals, we at Zenith Performance and Wellness are here for you. Schedule performance physical therapy, personal training, small group training, or join our variety of strength classes.


Comments


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Mariel Hammond, PT is the absolute best! She is thorough, knowledgeable, and inquisitive — she wants to figure out the root cause of the problem and then sets out to fix it. My daughter's knee pain was affecting her ability to compete at her best as a competitive alpine ski racer. Mariel figured out what was causing the pain and then put together a comprehensive workout plan that constantly evolved throughout their sessions. We have seen tremendous improvement in her pain, and she has gained strength and flexibility as well as knowledge to hopefully prevent further injuries. I highly recommend Mariel Hammond, PT.

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I worked with Mariel a week after ACL surgery and she pushed me to get my strength back and set me on the right track! The exercises we did felt very beneficial. Zenith as a whole and Mariel were very encouraging and enjoyable to work with!

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